EASY Meal Plan!!!!!!

Hey Everyone!!

   Happy Friday! I have been at this loosing weight and healthy eating/ lifestyle for about three years, knowing what foods to consume is really second nature now. I have no problem looking at a menu and choosing a healthy meal or creating my own healthy meals at home. I have no problem in calculating how many calories are in a meal and what to eat to maintain a balanced lifestyle and healthy weight. All that said, it DID NOT come over night!

   I have done so much research, experimented with so many recipes, some not so successful ! HAHA! I do not expect anyone starting this journey to just know what to eat initially and I cannot count the amount of times I have been asked for a guideline/meal plan that is actually achievable, to help kick start a healthy lifestyle!

   I took my knowledge on healthy eating to create a meal plan that I believe is achievable and yummy enough to stick to!

 In this MEAL PLAN you can choose one of three options for breakfast, lunch and dinner and choose one of five snack options! It is based on a 1200* calorie day! :) TADA!

MEAL PLAN #1! 

BREAKFAST, (choose one):

Breakfast option #1:

Oatmeal (300 calories)

1/2 cup rolled oats 

1 cup unsweetened almond milk 

1 large banana 120 

 (Tip : Cook oats in almond milk and add cinnamon for extra yummy flavor, top with banana)

Breakfast option #2:

Veggie Omelet (300 calories)

1 large egg (whisked)

2 large egg whites (whisked)

1 cup spinach

1/2 cup onion

1/2 cup green pepper

1 garlic clove

1 cup tomato

1/2 tablespoon olive oil

1 slice (any brand 45 calorie bread)

(Tip: Heat olive oil in pan, sauté all veggies for about three minutes, add whisked egg and egg whites over veggies, cook until eggs are set)

Breakfast option # 3:

Smoothie (300 calories)

1 cup Unsweetened Almond milk

1 cup Light and Fit Vanilla greek yogurt 

1 cup halved strawberries 

1/2 cup blueberries

1/2 cup large banana

1 cup spinach

(Tip: Blend all ingredients together, add sweetener of choice for extra sweetness, may affect caloric value) 

SNACK, (Choose one):

             (150 calories)

15 almonds and 1 cup apple slices

1 mozzarella stick and 1 cup grapes

1 boiled egg and 10 carrots and 1 tablespoon hummus

6 celery stalks and 1 tablespoons almond butter 

2 multigrain rice snacks, 2 tablespoons tahini and 1 cup raspberries 

LUNCH, (Choose one):

Lunch Option #1:

Lettuce Wraps (300 calories)

4 large romaine lettuce leaves

5 oz chicken

2 tbsp soy sauce

1 medium green onion

1/2 cup shredded carrots

1/2 cup brown rice

(Tip: Prepare brown rice as instructed, set aside, add chicken, soy sauce, green onion, and carrots in a pan and sauté until cooked, blend in rice, wrap with lettuce leaf)

Lunch Option #2: 

Mediterranean Pita (300 calories)

1 Low calorie pita (100 cal)

2 tbsp hummus

2 tbsp black olives

1 cup cucumbers

1/2 cup tomato

1/4 cup onion

1/4 cup feta cheese

2 tbsp tzatki  

(Tip: Spread hummus evenly on both sides of pita, add all veggies and feta into pita pocket, top with Tzatziki) 

Lunch Option #3: 

Salmon avocado tomato salad (300 calories)

1/4 medium avocado

1 medium tomato

5 oz Salmon (cooked)

1/2 tbsp olive oil

1 tbsp balsamic vinegar

(Tip: Combine all ingredients, add salt and pepper to taste)

SNACK, (Choose one):

                (150 calories)

15 almonds and 1 cup apple slices

1 mozzarella stick and 1 cup grapes

1 boiled egg and 10 carrots and 1 tablespoon hummus

6 celery stalks and 1 tablespoons almond butter 

2 multigrain rice snacks, 2 tablespoons tahini and 1 cup raspberries 

DINNER, (Choose one):

Dinner Option #1:

Taco Salad (300 calories)

1 cup shredded romaine lettuce

1 cup spinach

6 oz grilled chicken breast

1/4 cup black beans

1/4 cup corn

1/2 cup onion

1 cup tomato

1/2 cup cilantro

(Tip: Combine all ingredients into a salad)

Dinner Option #2:

Lemon Baked Salmon (300 calories)

7 oz Salmon

1 lemon sliced

1/2 cup broccoli

1/2 cup cooked brown rice

(Tip: Lay lemon slices on top of a large sheet of aluminum foil, lay salmon and broccoli on top of lemon slices, sprinkle with salt and pepper to taste, wrap foil around fish as to create a dome around food, bake until fish is properly cooked, serve on top of brown rice)

Dinner Option #3:

Veggie Soup

1 cup onion

3 cloves smashed garlic

Basil (to taste)

Oregano (to taste)

1 cup zucchini

3 cups low sodium veggie broth

1 cup cooked green beans

1/4 cup cooked black beans

1/4 cup cooked chick peas

1/2 medium cooked sweet potato

(Tip: Sauté onion, smashed garlic, basil. oregano, and zucchini until tender about four minutes, add low sodium veggie broth and bring to boil, add in rest of ingredients and simmer for about ten to fifteen minutes insuring your soup does not dry out, add salt and pepper to taste) 

  *How many calories you should consume to keep a healthy weight or even lose weight per day, is different for every person. If you should be consuming more calories to meet your caloric minimum throughout the day please make sure you are doing so and not depriving your body the minimum nutrition and calories it needs to function properly and healthy. If you do not know how many calories you should be consuming please read http://fatfreevee.blogspot.com/2014/05/what-does-she-know-getting-started.html for a calorie calculator. 



 Dressing room shot during my weight loss 2012 and current weight 2014 an 80 pound difference!

          
LOVE YOU FOR READING,
FATFREEVEE

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