29/4/2017 0 Comments meal plan1,800 - 2,099 vegetarianI am happy to be sharing this meal plan with you. A few things before we get into it. I've created this based on a few other meal plans I have enjoyed over the past few months. TRUTH - I used to not eat a lot. I consumed A lot of coffee among other terrible habits and ate once or twice a day. First started at 1,200 - 1,500 cal. range and then progressed to 1,500 - 1,800 range. I was able to find many meal plans with lots of ideas when I was eating in these daily calorie intake ranges but once I increase my calorie intake - my options seemed limited. So I created my own! Second, I am really good at finding recipes and ideas but when it comes to making them... I do not follow the instructions. Okay I do somewhat but I change or modify it for me. I invite you to do the same! Third, I work from home. This gives me access to the kitchen when it is meal time. I have included some photos but not all. I will also be sharing recipes for some of the ideas below. Including: Homemade Tzatziki, Gazpacho & Morning Oats Portion control containers Green 5 / Purple 3 / Red 5 / Yellow 4 / Blue 1 / Orange 1 / TSP 5 Monday & Wednesday & Friday Breakfast X2 eggs + spinach, kale, arugula + mixed baby peppers + feta + coconut oil with fruit kiwi & raspberries Snack 1 X2 rice cakes, cottage cheese, fruit jam Lunch Shrimp + brown rice + broccoli + green beans + tomatoes + green onions with sesame oil + apple cider vinegar + salt {Option to add seasoning} Snack 2 Option 1 Shakeology Chocolate Vegan + banana + spinach + peanut butter + cinnamon Option 2 Shakeology Vanilla + raspberries + almond milk Option 3 Shakeology Cafe Latte + banana + almond milk {All shakes also have 1 cup of water & a handful of ice} Dinner Quinoa + edamame + peppers + broccoli + carrots + veggie burger + coconut oil Tuesday & Thursday Breakfast Quick oats, frozen blueberries, chia seeds, almond milk, cinnamon {Option to top with coconut flakes and peanut butter} Snack 1 Celery, peanut butter, cheese, Apple, x2 eggs (hard boiled) Lunch Shakeology + banana + spinach + cinnamon {Options above for alternative shakes} Snack 2 X2 rice cakes, cottage cheese, cinnamon, coconut flakes Dinner Veggie burger on naan bread + Homemade Tzatziki with Gazpacho Preparing your meals Have reusable jars or containers ready to go Start with items that can cook while you do other prep: I used my rice cooker for the brown rice & quinoa - one at at time! Put eggs in a pot and veggie burgers in the toaster oven. Next I assembled the Morning Oats. I chopped my veggies for each meal: For my omelette & gazpacho I diced them, for the stir fry I sliced them and chopped into bite size pieces for the shrimp dish. I washed and chopped the fruit for the freezer and for the Breakfast side. The green beans and edamame were frozen so they had to be boiled - one at a time. I made my homemade Tzatziki Assembled any meals that I could. I finished with homemade gazpacho: 1 can of mixed bean rinsed, strained and put into a bowl. Fresh veggies were ready to go and set a side. Then I prepared the base & blended it in my Vitamix. I added the base to the beans and fresh veggies and finished by putting it into mason jars! Full details coming soon So I like to see what ingredients I already have before going grocery shopping. I make a list of what I need and then I stick to my list. Items I needed:
Items I had:
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AuthorCurrently living in Ontario, Canada with my boyfriend (Jon) and our two kitties (Air Jordan & Scottie Pip). Archives
June 2017
CategoriesAll 5 Days Bite Size Breakfast Cucumber Cupcake Delicious Dinner Easy Garlic Greek Yogurt Green Onions Grocery List Homemade Lunch Meal Plan Meal Prep Pasta Portion Control Quick Recipe Recipes Snacks Tzatziki Vegetarian |