Meal Plan with Smoked Salmon

 
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GROCERIES FOR THE WEEK (5 DAYS) 

  • 5 small avocados

  • 5 140-calorie amounts of chocolate

  • 15 red peppers

  • 1 dozen eggs

  • 3 bags lettuce

  • 5 string cheeses

  • 3 cups nuts (I'm using mixed nuts here)

  • 35 oz smoked salmon

  • 5 pieces of whole wheat bread

  • 1 container blue cheese crumbles

 

EACH DAY: 1525 CALORIES

50% FAT; 30% PROTEIN; 20% CARB 

 

BREAKFAST

  • 1 piece of toast

  • 1/2 avocado

  • 2 oz smoked salmon

Calories: 250

 

LUNCH

  • 2 hard boiled eggs

  • 1/4 cup mixed nuts (I like roasted & salted!)

  • 140-calories worth of chocolate

  • 2 bell peppers, chopped

Calories: 525

 

DINNER

  • 2 cups lettuce

  • 1/2 avocado

  • 5 oz smoked salmon

  • 1/4 cup blue cheese

  • 2 Tbsp light blue cheese dressing (Bolthouse is a good brand!)

Calories: 450

 

SNACKS

  • 1/4 cup mixed nuts

  • 1 string cheese

  • 1 bell pepper, sliced

Calories: 300

 

NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here


Get Your FREE 1-Week Meal Plan HERE! 

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    Meal Plan with Cherries and Tomatoes

     
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    GROCERIES FOR THE WEEK (5 DAYS) 

    • 5 individual packs of guacamole

    • 5 140-calorie amounts of chocolate

    • 5 tomatoes

    • 2 dozen eggs

    • 5 bags lettuce

    • 5 string cheeses

    • 5 plain yogurts (whole milk, not low-fat)

    • 3 cups nuts (I'm using peanuts here)

    • 5 cups grapes

    • 10 cups broccoli rice (I buy it pre-riced)

     

    Each day: 1525 calories

    40% fat; 25% protein; 35% carb 

     

    BREAKFAST

    • 1 cup frozen cherries (just freeze in a plastic bag over night!)

    • 1 plain, whole milk yogurt

    Note: let cherries thaw for a few minutes before adding to let the juices come out. You also may want to slice them & take out the pits ahead of time.

    Calories: 250

     

    LUNCH

    • 2 hard boiled eggs

    • 1/4 cup peanuts (I like roasted & salted!)

    • 140-calories worth of chocolate

    • 2 cups stir-fried broccoli "rice" (I buy it pre-riced!), stir fry on medium heat with an oil spray

    Calories: 525

     

    DINNER

    • 2 cups lettuce

    • 1 medium tomato, sliced

    • 2 servings frozen shrimp, stir-fried with an oil spray (eat stir-fried, not frozen!)

    • 1 single-serving packet of guacamole (~100 calories)

    • 2 Tbsp light balsamic dressing (less than 50 calories per 2 Tbsp)

    Calories: 350

     

    SNACKS

    • 2 hard boiled eggs

    • 1/4 cup peanuts

    • 1 string cheese

    Calories: 400

     

    NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

    NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here


    Get Your FREE 1-Week Meal Plan HERE! 

    Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

      Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.


      Read Next