GROCERIES FOR THE WEEK (5 DAYS) 

• 3 bags lettuce – using arugula here, but use whatever variety you like!

• 10 sweet peppers

• 2 1/2 cup nuts – I’m using walnuts and pecans here – but use any nut you like! And, generally I think roasted, salted nuts are fine!

• 10 eggs

• 5 100-calorie amounts of chocolate

• 5 cups carrots, chopped

• 5 non-fat yogurts

• 10 string cheeses – my recent favorite is the fresh mozzarella string cheese from Trader Joe’s!

• 5oz prosciutto

• 2 cups shredded cheese – I’m using cheddar here, but use any kind you like!

• 5 salmon patties – I’m using pre-made frozen ones here, but feel free to make them yourself if you like!

EACH DAY 1400 CALORIES

49% CALORIES FROM FAT; 23% CALORIES FROM PROTEIN; 28% CALORIES FROM CARB

I like the Lose It app to keep track of foods. These are some screenshots – click on an image to enlarge it!

If you’re interested in my outlook on weight loss and weight management, here’s what I wrote on the subject!

BREAKFAST 9AM

• 1 non-fat yogurt

• 1/4 cup nuts mixed in!

LUNCH 12PM

• 2 hard boiled eggs

• 2 bell peppers, sliced

• 1/4 cup nuts

• 100-calories worth of chocolate

SNACK 3:30PM

• 1 oz prosciutto wrapped around 2 string cheeses

DINNER 7PM

• 1 salmon patty

• 2 cups arugula

• 1 cup carrots, chopped

• 1/3 cup shredded cheese

COOK THIS MEAL:

• Spray pan with an oil spray (like olive oil spray)

• Turn stove-top to medium heat & cook carrots and salmon patty (flip over once) for about 8 minutes

• Add salad greens and cook for another 2 minutes

• Top with 1/3 cup cheese & serve hot!

NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!

Note: I’ve tried to make this meal prep as EASY as possible – so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

AND!

If you are looking for the EASIEST and most realistic weight loss program – that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) – check out my program HERE!

ALSO – I’d love if you’d take this 5 minute survey to help me create content that YOU want!

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