1,800 - 2,099 vegetarian I 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
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