Meal Planning Makes Life Much Easier

The last day of my 30 Day Challenge was Monday and for the next two days I kind of winged it. That was somewhat difficult so I decided to create another meal plan for the nine days until my next challenge. Eating healthy or staying within my calorie limit wasn’t the hard part, it was figuring out what to eat, what to make for dinner and take to work.

Meal plans take the guess work out of everyday eating and make life much simpler, especially for those with busy lifestyles like myself.

Here is a preview of my 9 day meal plan. It is tailored towards my needs and dietary restrictions but feel free to use it for yourself.

DAY 1 - THURSDAY


Breakfast

1 Cup Almond Milk

1 Orange, medium

1 Cup Cheerios Cereal

Morning Snack

1 Cup Cantaloupe Melon

Lunch

Veggie soup w/brown rice, 1 Cup Almond Milk

1 Fudgsicle, no sugar added

Afternoon Snack

2 Tablespoons Prepared Hummus

3 Ounces Celery Sticks

Dinner

1/2 Cup Cooked Brown Rice

Asparagus with Wild Mushrooms Roasted Cod with Warm Tomato-Olive-Caper Tapenade 1/2 Banana, small

DAY 2 - FRIDAY

Breakfast

1 Cup Almond Milk

1/2 Banana, small

1 Cup Bran Flakes Cereal

Morning Snack

1 Fruit & Nut Granola Bar

Lunch

Spicy Thai Shrimp Salad 2 Cups Romaine Lettuce, shredded

1 Whole-Wheat Pita Bread, small

Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt

Dinner

1 Cup Steamed Brussels Sprouts

Almond-Crusted Chicken Fingers, 2/3 Cup Cooked Couscous

1 Peach, medium

DAY 3 - SATURDAY

Breakfast

1 Whole-Wheat English Muffin

1 Teaspoon Fat Free Cream Cheese

1 Cup Almond Milk

1/2 Cup Blueberries

Morning Snack

1 Apple, small

Lunch

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free Salad Dressing

Whole Wheat Tortilla

1/2 Cup Fresh Pineapple

Afternoon Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt

Dinner

Simple Sautéed Spinach

Shrimp with Mango & Basil 1/2 Cup Cooked Quinoa

1 Cup Almond Milk

1 Nectarine, medium

DAY 4 - MONDAY

Breakfast

1 Cup Almond Milk

1/2 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts

Morning Snack

1 Kiwi

Lunch

1 Cup Tossed Salad Mix w/1 Tablespoon Low Calorie Caesar Salad Dressing

Puerto Rican Fish Stew (Bacalao)

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Honeydew Melon

Afternoon Snack

1 Cup Blackberries

1 Cup Almond Milk

Dinner

1/2 Cup Cooked Brown Rice

Maple-Glazed Chicken Breasts, Roasted Squash & Fennel with Thyme

1/2 Cup Mango

DAY 5 - TUESDAY

Breakfast

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Grapefruit

1 Cup Almond Milk

Morning Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt

Lunch

1 Cup Almond Milk

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free French Salad Dressing

Chicken & White Bean Soup

Afternoon Snack

1/2 Cup Unsweetened Applesauce

Dinner

1/2 Cup Cooked Quinoa

Turkey Slices, Roasted Baby Bok Choy

1 Cup Strawberries

DAY 6 - WEDNESDAY

Breakfast

1 Cup Almond Milk

1 Whole-Wheat English Muffin

1 Teaspoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

Morning Snack

1 Orange, medium

Lunch

Chicken Lettuce, Tomato Salad in a Whole-Wheat Pita Bread, small

1 Cup Almond Milk

1 Cup Watermelon

Afternoon Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt

Dinner

Roasted Cod, Tomatoes, Orange & Onions

2/3 Cup Cooked Brown Rice

Green Salad with Asparagus & Peas

1 Cup Cantaloupe Melon

DAY 7 - THURSDAY

Breakfast

1 Cup Almond Milk

1 Plum

Quick Breakfast Taco

Morning Snack

1 Apple, small

Lunch

1 Veggie Burger

1 Whole-Wheat Roll

Bok Choy-Apple Slaw

1 Apricot

Afternoon Snack

3 Ounces Carrot Sticks

1/4 Cup Salsa

Dinner

1 Cup Almond Milk

1 Cup Tossed Salad Mix w/1 Tablespoon Low Calorie Caesar Salad Dressing

Grilled Chicken Thighs Tenderloin Marinated in Spicy Soy Sauce, 1/2 Cup Cooked Brown Rice

1 Peach, medium

DAY 8 - FRIDAY

Breakfast

Herb & Onion Frittata

Morning Snack

Almond milk (1 cup)

Blueberries (1 cup)

Lunch

Quinoa & Smoked Salmon Salad

Roasted Broccoli & Tomatoes

Afternoon Snack

Cottage Cheese Veggie Dip

Celery sticks (1 cup)

Dinner

Oven-Fried Chicken

Oven Fries for Two

Watercress Salad

Melon (1/2 cup, cubes)

DAY 9 - SATURDAY

Breakfast

Veggie Frittata

Almond milk (1 cup)

Morning Snack

Strawberries (1 cup)

Lunch

Grilled Chicken Salad

Melon

Afternoon Snack

Peanut Butter

Celery Sticks

Dinner

Baked Chicken

Roasted Veggies

Salad

Roasted peaches
And...It Is What It Is!