A lot of people have been asking about my “Mamavation” meal plans, so this week, instead of just showing what we will be eating for our dinners, I’m going to share our FULL plan — breakfasts, lunches, dinners, and snacks.
To avoid repeating a lot of what I’ve written before, here is the post I wrote at the beginning of my Mamavation Bootcamp, detailing the nutritional aspects of the plan and the break-down of food groups.
I did make a slight change to my menu plan this week; normally, I just focus on making sure I have a balanced day with plenty of veggies and whole grains. This time, I decided to ALSO use recipes that were low calorie.
Why change the game plan and start becoming calorie conscious? Well, it’s really for my own curiosity. I want to make sure I’m staying within the 1500-1800 calorie range (which, according to all I’ve read, is ideal for weight loss).
(The majority of this week’s recipes come from the Family Circle site; if you have received the July issue of that Magazine, there is an article on page 136 outlining twenty-four different meal options. Take a look at those — they are VERY similar to the meal plan Dr. Mary Renna set up for me at the beginning of the Mamavation Bootcamp.)
| Monday | 1 S. low fat yogurt w/ 1c berries & 1 Tb Wheat germ, 1 c Coffee |
½ C Carrots, 1 TB Tzatziki | 2 C spinach salad (w/ ¼ c cranberries, 1 oz feta, 1 slice deli chicken, 2 TB Balsamic Vinaigrette), 1 C Watermelon |
2 C Spinach Salad, Quinoa & Red Bean Burritos |
| Tuesday | 1 egg plus 2 egg whites, scrambled 1 slice wh. Grain toast, 1 TB Olivio, Coffee |
1 C frozen Mango, ½ C low-fat Cool-Whip |
1 Flat Out Wrap (w/ 2 slices deli chicken, 1 oz brie, ½ C apple slices, 1 tsp honey & 2 tsp mustard) 1 C Carrots |
3 oz Salmon filet, 6 Asparagus spears, 1 Ear Corn, 2 C Spinach Salad |
| Wednesday | Maple Walnut Steel Cut Oatmeal Coffee |
2 tsp raw almonds 2 tsp dried cranberries |
2 C spinach salad (w/ ¼ c cranberries, 1 oz feta, 1 slice deli chicken, 2 TB Balsamic Vinaigrette), 1 C Watermelon |
Asian Lettuce Wraps, Baked Sweet Potato Fries |
| Thursday | 1 whole grain English Muffin (w/ 1 TB Natural Almond Butter, ½ cup sliced strawberries), Coffee |
8 oz Smoothie (½ C Low-fat Yogurt, ½ frozen blueberries, splash milk) | Sandwich (Whole wheat bread, 3-4 slices deli turkey, Lettuce/tomato, 1 slice provolone) 2 C Salad |
3 oz Baked Chicken Tenderloins Ravioli w/ Pesto |
| Friday | 1 S. low fat yogurt 1c berries 1Tb Wheat germ Coffee |
½ C Apple Slices 1 TB Almond Butter |
Tuna Sandwich (2 slices Whole Wheat Bread, 2/3 can Tuna, Celery, Onions, 2 tb low fat miracle whip) |
1 C veggies 2 C Salad 4 oz Baked Pork Chops |
| Saturday | 1 C Cereal ½ C Skim Milk ½ banana 1 hard-boiled egg Coffee |
2 tsp raw almonds 2 tsp dried cranberries |
2 C spinach salad (w/ ¼ c cranberries, 1 oz feta, 1 slice deli chicken, 2 TB Balsamic Vinaigrette), 1 C Watermelon |
LEFT OVERS! |
| Sunday | 1 egg plus 2 egg whites, scrambled 1 slice wh. Grain toast, 1 TB Olivio, Coffee |
½ C Celery 1 Tb Hummus |
1 Flat Out Wrap (3-4 slices deli turkey Lettuce/tomato), 1 c Watermelon |
2 C Spinach Salad, Lentil Burgers |
**This Meal Plan is linked with Org Junkie’s Menu Planning Monday and Chive Talking’s Mindful Menus
