meal plan

1,800 - 2,099 vegetarian 

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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 

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Portion control containers 
Green 5 / Purple 3 / Red 5 / Yellow 4  / Blue 1 / Orange 1  / TSP 5

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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

Breakfast & Snack Mon/Wed/Fri

Dinner Mon/Wed/Fri

Lunch Mon/Wed/Fri

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

Breakfast Tues/Thurs

Snack Tues/Thurs

Dinner Tues/Thurs

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:

Spinach
Spinach + Kale + Arugula 
Mini peppers
Broccoli
Green onions
Red pearl onions
Mini cucumbers
Celery
Carrots
Garlic
Cilantro
Basil leaves
Edamame

Kiwi
Apples
Bananas
Raspberries

Feta 
Cottage cheese
Greek yogurt
Eggs
Almond milk

Veggie burgers
​Naan bread

Quick oats
Quinoa
Tomato juice
Roasted red peppers
Mixed Beans (can)
​
Peanut butter ​

Items I had:

Shrimp
Green beans (frozen)
Lemons
Coconut oil
Sesame oil
Extra Virgin Olive Oil

Olives 
Sea salt
Dijon mustard
Apple cider vinegar
​Soy sauce
Spices

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Homemade Tzatziki

Morning fruit in small mason jars

Homemade Gazpacho

Fruit for shake ready for the freezer

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