Ok ya’ll, here is week two of the meal plan! If you missed or lost week 1, you can find it here.
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Again, I refer to the portion control container colors which you can find here. If you are on the 21 day fix, this is the lowest bracket (1200-1500).
With week 1, people requested more variety. I did add more variety, but this also means more time in the kitchen. Although it’s more time in the kitchen, it’s still totally doable because I stuck to pretty simple recipes.
One way to cut down on kitchen time is to skip making your own chicken and just buying a rotisserie chicken. Also, take as much time as you can on your off day to prep as much food as you can for the week. Then during the week you will just have to throw it in the microwave.
Remember, if you work outside of the home, make sure you are packing enough food to keep you full throughout your work day. Also make sure you are packing the correct portions. I recommend a meal prep lunch bag like this one.
You’ll also notice that I don’t always use the teaspoons, so on other days I may make up for it by using a little extra. If you want, you can also add your teaspoon of choice on those days as long as they add up correctly throughout the week. Basically, don’t go over the amount you should have in a week (14tsp total).
What should you be drinking? Water. Seriously, just drink water. Please avoid any empty calories like soda or juice. If you want to add flavor to your water, you can drink these detox waters.
Ok, here is the meal plan for this week. And if you don’t have time to make something one day, switch it with something from another day. As long as you’re eating the foods in the plan throughout the week you’ll be fine.
Here are the recipes for the week in order of when they first come up:
Protein Pancakes – recipe makes 1 serving, so double/triple/etc if you’re cooking for more people
Kale Chips – serving size = 1 cup
Zucchini Boats – serving size = 2 zucchini boats
Natural Ice Cream – For these I just use this Yonana frozen dessert maker. You basically freeze your fruit, throw it in here, and it comes out just like ice cream. If you don’t have one and don’t want to buy one- you can just eat the fruit as is.
Scrambled eggs/omelettes: Just use your veggies (1 cup) of choice and a serving of two eggs. I usually use onions and peppers.
Fruit Salad: I recommend buying your favorite fruits, pre-chopping them if needed, and make a bowl of fruit salad. Then throughout the week you can just serve yourself from there.
Shrimp & Avocado Salad – 2 cups = 1 serving
Sweet Potato Chips – 1/2 cup = 1 serving
Jambalaya – 1 cup = 1 serving
Cinnabun Oats – makes 1 serving
Banana Pancakes – 3 pancakes = 1 serving
Banana Nut Crockpot Oatmeal – makes 4 servings
Sushi- I buy california rolls, serving size = 6 piexes.
Brown Rice – You can use this rice for your burrito bowl as well instead of buying instant brown rice.
Crockpot Chicken Burrito Bowl – serving size = 1 cup
Cajun Shrimp Pasta – before mixing, measure your pasta in a yellow container (1/2 cup) and divide the portions you will be eating. Then you can add your 1.5 red (6oz) of shrimp and top with your sauce and add your 1/2 blue of cheese and your spoon of sauce.
Pumpkin French Toast – divide in to 8 pieces and 1 piece is a serving
Protein Chocolate Mug Cake – makes 1 serving
Steak Fajitas – 1.5 cups = 1 serving
For salads I just chop up spinach, kale, sometimes romaine lettuce and portion it out. If I have other ingredients on the meal plan I just portion those out as well, mix it all together, and top with either OPA dressing or squeeze a fresh lime over the salad with a little bit of sea salt.