Weekly Meal Plan Grocery List
Monday
Breakfast: 7-9am - coffee, tea, hard boiled egg, sliced tomato and basil with flax oil
Snack: water, small fruit, about 7 almonds
Lunch: 12-2 pm - chicken salad - variety of veggies and warm water with lemon
Snack: celery
Dinner: 5-7 pm - from Lisa McTeague, Quinoa Black Bean Burrito Bowls
Tuesday
Breakfast: 7-9am - coffee, tea, fresh fruit and seeds
Snack: apple with peanut butter
Lunch: 12-2 pm - power smoothie (protein powder with greens, veggies and flax oil)
Snack: hummus (roasted garlic hummus from Lisa McTeague)and carrots
Dinner: 5-7 pm - large variety of roasted veggies /sweet potatoes - I'm adding shrimp - you can add whatever lean protein you like. In a large roasting pan- chop up peppers, onions, sweet [potato, eggplant, zucchini, etc add olive oil and roast until slightly charred- add crushed garlic to it and top with your protein!
Wednesday
Breakfast: 7-9am - coffee, tea, mushroom, broccoli omelet with sesame seeds
Snack: fresh berries with 1 small dark organic chocolate
Lunch: 12-2 pm - mixed greens with balsamic vinegar and olive oil and sea salt, avocado slices, grapefruit chunks and honey grilled chicken
Snack: cucumber slices and orange slices
Dinner: 5-7 pm - fish and chips Yeah right! grilled piece of fish with lemon and kale chips Bake kale with sea salt until crispy! Dessert: peanut butter frenzy!! In blender, combine banana, 1 Tbs peanut butter, almond milk, Greek yogurt, and crushed ice. Blend and scoop into mouth very s-l-o-w-l-y.
Thursday
Breakfast: 7-9am - smoothie - fruit, protein powder, flax oil and ice - keep the portions right for you.
Snack: water, melon with 1 small dark organic chocolate
Lunch: 12-2 pm - tuna pepper - chop off the top of a red pepper, in a bowl mix tuna and chopped veggies, mix with oil and stuff it into the pepper - sprinkle with feta and enjoy!
Snack: carrots and water
Dinner: 5-7 pm - jerk chicken from Simply Recipes and zucchini
Friday
Breakfast: 7-9am - protein shake -1 cup of berries, protein powder (1,2,or 3 scoops depending on how many calories you need) water, ice and flax seed oil
Snack: water, coco-nut ball
Lunch: 12-2 pm -cottage cheese, 1/2 avocado chopped, and 1/2 cup papaya chopped
Snack: water and carrots
Dinner: 5-7 pm - Mediterranean fish with steam broccoli - cook fish (any kind), in a separate pan saute chopped tomatoes, black olives, zucchini and garlic (other veggies too) with some olive oil (not too much) pour mixture over fish and serve with steamed broccoli
Breakfast: 7-9am - coffee, tea, hard boiled egg, sliced tomato and basil with flax oil
Snack: water, small fruit, about 7 almonds
Lunch: 12-2 pm - chicken salad - variety of veggies and warm water with lemon
Snack: celery
Dinner: 5-7 pm - from Lisa McTeague, Quinoa Black Bean Burrito Bowls
Tuesday
Breakfast: 7-9am - coffee, tea, fresh fruit and seeds
Snack: apple with peanut butter
Lunch: 12-2 pm - power smoothie (protein powder with greens, veggies and flax oil)
Snack: hummus (roasted garlic hummus from Lisa McTeague)and carrots
Dinner: 5-7 pm - large variety of roasted veggies /sweet potatoes - I'm adding shrimp - you can add whatever lean protein you like. In a large roasting pan- chop up peppers, onions, sweet [potato, eggplant, zucchini, etc add olive oil and roast until slightly charred- add crushed garlic to it and top with your protein!
Wednesday
Breakfast: 7-9am - coffee, tea, mushroom, broccoli omelet with sesame seeds
Snack: fresh berries with 1 small dark organic chocolate
Lunch: 12-2 pm - mixed greens with balsamic vinegar and olive oil and sea salt, avocado slices, grapefruit chunks and honey grilled chicken
Snack: cucumber slices and orange slices
Dinner: 5-7 pm - fish and chips Yeah right! grilled piece of fish with lemon and kale chips Bake kale with sea salt until crispy! Dessert: peanut butter frenzy!! In blender, combine banana, 1 Tbs peanut butter, almond milk, Greek yogurt, and crushed ice. Blend and scoop into mouth very s-l-o-w-l-y.
Thursday
Breakfast: 7-9am - smoothie - fruit, protein powder, flax oil and ice - keep the portions right for you.
Snack: water, melon with 1 small dark organic chocolate
Lunch: 12-2 pm - tuna pepper - chop off the top of a red pepper, in a bowl mix tuna and chopped veggies, mix with oil and stuff it into the pepper - sprinkle with feta and enjoy!
Snack: carrots and water
Dinner: 5-7 pm - jerk chicken from Simply Recipes and zucchini
Friday
Breakfast: 7-9am - protein shake -1 cup of berries, protein powder (1,2,or 3 scoops depending on how many calories you need) water, ice and flax seed oil
Snack: water, coco-nut ball
Lunch: 12-2 pm -cottage cheese, 1/2 avocado chopped, and 1/2 cup papaya chopped
Snack: water and carrots
Dinner: 5-7 pm - Mediterranean fish with steam broccoli - cook fish (any kind), in a separate pan saute chopped tomatoes, black olives, zucchini and garlic (other veggies too) with some olive oil (not too much) pour mixture over fish and serve with steamed broccoli