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A little housekeeping: I am trying to get weekly meal plans out over the weekend since most of us probably have more time to shop and prepare then, rather than during the work week. So next week, look for it on Sat. :)
We are continuing to carb cycle this week by alternating higher protein/lower calorie days with higher carb/higher calorie days; with resistance work on higher protein days and cardio work on higher calorie days. This doesn't always happen, as I may have to teach a class I wasn't planning on or the hubby is too late and tired from work to get in the scheduled workout. But - better to have a plan and do what we can than to just cross our fingers and see what happens!!
Our Free Day typically falls on a Fri or Sat and lets us enjoy eating out and even dessert (woot woot) since the rest of the week really keeps us on track.
To keep meals quick and easy this week, the veggie chop is, as usual, job one. Spinach, tomatoes, onion, peppers, and zucchini are my mainstays. Carrots, celery, yellow squash, mushrooms - whatever you like can also join the party. It will get used in many meals and some weeks I have to make 2 batches. (Just assume there is a cup or so in almost everything I make.)
Chicken, of course, pops up in several meals. I will marinate a package of 4 boneless skinless breasts in 3/4 cup orange juice and 3/4 cup soy sauce and then throw them on the George Foreman grill. Once cooked and portioned out, it will show up in a stir fry one evening and with squash and green beans on another, and then with some quinoa for one lunch and sliced up on a sandwich for another. Also, a package of sun dried tomato chicken sausage from Trader Joe's is quick and easy for the stuffed peppers for one dinner and then sliced into the chili for another.
1/2 cup rolled oats
1/2 cup milk, water, or soy milk
1 scoop vanilla protein powder
1 4 oz container Greek or regular yogurt
2 tsp flax seed
Mix it all together and divide into 2 covered containers - yes, I make 2 servings at the same time. It keeps just fine for a few days in the fridge, saves time, and is otherwise just too big of a serving. The morning I eat it, just a quick stir and then I add some fruit of some kind: 1/2 banana, a couple of strawberries, or some blueberries and sprinkle of cinnamon. Yum.
One serving: 240 calories, 17 g protein, 31 g carbs, 5 g fat, 4 g fiber, 262 g calcium (nutritional info does not include fruit and is based on using Greek yogurt)
(Keeping fruit in the freezer for overnight oats and smoothies is always a good idea. I buy fruit on sale and then just freeze it. Too easy.)
Day 1: (lower carb day)
Breakfast: egg beaters and veggies
Lunch: cottage cheese with pineapple, celery with peanut butter
Snack: Greek yogurt with almonds or sunflower seeds
Dinner: chicken sausage, veggie chop stuffed peppers with green salad
Day 2:
Breakfast: overnight oats with fruit
Lunch: soup with open faced peanut butter and banana sandwich
Snack: low fat popcorn and raisins
Dinner: chicken with broccoli, onion, soy sauce on brown rice
Day 3: (lower carb day)
Breakfast: protein pancakes
Lunch: quinoa with chicken, veggie chop, lime, and cilantro
Snack: peanut butter chocolate protein smoothie
Dinner: grilled zucchini and Parmesan encrusted tilapia
Day 4:
Breakfast: cereal and milk with fruit
Lunch: sliced chicken and roasted red pepper sandwich and a pear
Snack: hummus and crackers, apple
Dinner: refried beans, reduced fat cheese burritos on whole wheat tortilla, with lettuce, tomato and chipotle slaw
Day 5: (lower carb day)
Breakfast: egg beaters and veggies
Lunch: tuna salad with fat free mayo on greens, melon
Snack: string cheese and nuts or sunflower seeds
Dinner: chicken sausage chili and melon
Day 6:
Breakfast: overnight oats with fruit
Lunch: turkey/cheese sandwich, carrots and cucumber with fat free dressing
Snack: apple and chocolate peanut butter
Dinner: chicken with roasted butternut squash and green beans
Day 7:
free day :)