By Robin Mungall
Ever since I became a personal fitness trainer my clients have been asking me what I eat in a week. Well to be honest it varies and changes from week to week. But to give you an idea I thought maybe I should post one of my weekly plans for you to try of at least give you some good ideas.
Keep in mind that my wife and I typically prep much of the snacks and some meals before hand, usually just after getting groceries which makes our busy week much easier to manage. You will notice I make smoothies most morning, as I get up early and am out the door so it's a convenient way to get in nutrition but if you have more time or can make more time I suggest making something whole food like a veggie omelette or oatmeal and egg whites or something like that.
The system we normally use is the "make double for dinner" so that we can have it again for lunch the next day. So our meal plan day really start the night before.
This should give you an idea but feel free to make equally healthy alternatives to any foods you don't like. (So for example exchange a veggie for a veggie or a fruit for a fruit etc.)
I take the following supplement daily with breakfast
Vitamin D, Omega 3 Fish Oils, Green Supplement
So here is the meal plan
Day 1 Sunday Dinner/Monday Lunch - Montreal Spiced Steak and blue cheese with baby dill potato and a side salad of lettuce radish carrots and celery in a dill and olive oil dressing
Breakfast -Banana and Chocolate whey protein, milk and Greek yogurt shake
Snacks 1 - Banana, Greek Yogurt, Honey, Macadamia Nuts
Snack 2 - Red and Green Peppers and jalapeno jack cheese cubes
Snack 3 (Optional) - Hot cocoa with real Hershey's cocoa and warm milk
Day 2 Monday Dinner/Tuesday Lunch - Mustard pepper chicken breast with cooked pear and fresh avocado and a side of steamed broccoli and cauliflower & mushrooms (mushrooms are for my wife only, mushrooms are gross but mushroom soup is awesome but that's a discussion for another day)
Breakfast - Avocado on whole wheat toast (Thanks client Sarah for that idea) with a mixed berry smoothie OR mixed berry oatmeal
Snack 1 - Apple and shredded coconut
Snack 2 - Berry & Spinach Smoothie
Day 3 Tuesday Dinner/Wednesday Lunch - Lean Ham and Pineapple Kabobs with sweet potato and asparagus.
Breakfast - Pineapple & Raspberry smoothie with unflavored whey protein and handful of almonds
Snack 1 - Almonds and sweet potato bites
Snack 2 - Pineapple & Raspberry smoothie or pineapple chunks and almonds (depends on how much is left)
Day 4 Wednesday Dinner/Thursday Lunch - Lemon garlic shrimp on rice with spinach and beet salad and olive oil and lemon juice for dressing.
Breakfast - Green Tea, honey dew with cocoa powder and pecans & a chocolate whey protein shake
Snack 1 - Cucumber & Beet bites and pecans
Snack 2 - Cocoa powder and honeydew with greek yogurt
Snack 3 (Optional) - Chamomile tea and pecans
Day 5 Thursday Dinner/Friday Lunch - Cajun Steak bites with peppers
Breakfast - Banana and chocolate whey protein shake with milk and greek yogurt
Snack 1 - carrots and macadamia nuts
Snack 2 - peppers carrots and cheese
Snack 3 - warm cocoa with real Hershey's cocoa and warm milk (cocoa has "good mood" antioxidants and warm milk has "good sleep" properties)
That's it. That is the meal plan for the week. What about Friday night and Saturday you say? Simple, One of those nights is date night and we go out and the other meals are spent using up whatever is left in the fridge, since it's all healthy because our home is the "safe" place to eat, we can make all sorts of things with our imagination and Google. Or if it's a "blah" day we just might have soup or one of our go to frozen meals like stew or chili.
Notice how this meal plan started with beef and rotated the protein sources each day? It's a healthy practice to eat a variety of foods and we find that rotating the proteins each day is better on our systems and makes meal planning easy.
So this week it was beef, chicken, ham, seafood, beef. Next week we would likely do chicken, ham, seafood, beef, chicken.
On a side note our groceries bill not including non food items or supplements for this meal plan you can expect to pay $90 - $130 for two people depending on produce and meat prices and quality.
I hope this gives you some good ideas in your meal planning efforts.
Robin Mungall has been empowering others to lose weight permanently and live healthy energetic enjoyable lives since graduating from the NAIT personal trainer program 2004. Robin is certified by the National Strength and Conditioning Association (NSCA) and has various other certifications in exercise science and nutrition.
Please visit http://www.rmfit.com for more articles, recipes and more.
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