Meal Plan with Smoked Salmon

GROCERIES FOR THE WEEK (5 DAYS)

  • 5 small avocados 

  • 5 140-calorie amounts of chocolate 

  • 15 red peppers

  • 1 dozen eggs  

  • 3 bags lettuce

  • 5 string cheeses

  • 3 cups nuts (I'm using mixed nuts here) 

  • 35 oz smoked salmon

  • 5 pieces of whole wheat bread 

  • 1 container blue cheese crumbles

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Meal Plan With Grapes

GROCERIES FOR THE WEEK (5 DAYS) 

  • 5 avocados 

  • 5 140-calorie amounts of chocolate 

  • 10 zucchini

  • 1 dozen eggs  

  • 5 bags lettuce

  • 10 oz block of cheese 

  • 3 cups nuts (I have a mix of peanuts & walnuts here) 

  • 10 cups grapes (2 or 3 bags)

  • 1 watermelon 

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Make Your Food Taste GREAT

Eating the same thing day after day can get a bit old, and sometimes "healthy" food can taste a bit bland by itself. Sometimes you need a little extra boost to your meals and snacks if you want to spice things up or add variety. Stick to whole, fresh ingredients as well as minimally processed foods and sauces. Here are some of my favorite examples!

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Filling Snacks for Energy & Purpose

Everyone knows the saying that "breakfast is the most important meal of the day", but mid-morning hunger and the afternoon munchies can be just as important times to eat something healthy and delicious. Don't let unpreparedness hinder your performance in work, school, or life.

Here are some filling snacks to keep on hand.  Opt for high protein, high fat, or high fiber options to keep you satisfied. 

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Meal Plan with Tomatoes and Blue Cheese

GROCERIES FOR THE WEEK (5 DAYS) 

  • 3 avocados 

  • 5 140-calorie amounts of chocolate 

  • 10 tomatoes

  • 1 dozen eggs 

  • 15oz chicken strips, cooked 

  • 5 bags lettuce

  • 1 container blue cheese crumbles 

  • 4 cups walnuts

  • 5 single-serving packets of guac

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Meal Plan with Summer Squash

GROCERIES FOR THE WEEK (5 DAYS) 

  • Summer squash, 3 medium 
  • Eggs, 1 dozen
  • Salmon, 5 filets 
  • Walnuts, 1 bag
  • Snap peas, 5 bags
  • Spring greens mix, 3 bags
  • Milk chocolate, 5 bars
  • Oatmeal, 1 canister 
  • Yogurt, 1 large container 

BREAKFAST

  • 1/2 cup dry oatmeal 
  • 1/4 cup yogurt
  • 1/4 cup walnuts
  • Add cinnamon and berries if you like

Calories: 375

LUNCH

  • 1/4 cup walnuts
  • 2 hard boiled eggs
  • 2 cups snap peas
  • 120 calories of milk chocolate

Calories: 550

DINNER

  • 2 cups spring mix
  • 1/2 cup summer squash, sautéed with an oil spray
  • 1 salmon fillet baked at 425 degrees for 15 minutes
  • 1 cup sugar snap peas, chopped
  • 2 Tbsp Greek style feta dressing (I got this at Trader Joe's!) 

Calories: 350

 

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Meal Plan with Tomatoes & Avocado

GROCERIES FOR THE WEEK (5 DAYS) 

  • 2-4ct bags of avocados
  • 1 dozen eggs
  • 15 tomatoes
  • 5 seaweed snack packs
  • 1 container blue cheese
  • 8 bags of greens
  • 1 guacamole packets
  • 1 packet of string cheese
  • Skinless chicken breast

Total Cost: $58.49

BREAKFAST

  • 1 whole avocado
  • 5 crackers

Calories: 337; Fat 22 gm; Protein 4 gm; Carbs 17 gm; Fiber 10 gm

LUNCH

  • 1/4 cup walnuts
  • 2 hard boiled eggs
  • 2 tomatoes 
  • 3 1/2 oz dark chocolate 

Calories: 550; Fat 30 gm; Protein 25 gm; Carbs 67 gm; Fiber 6 gm

Note: this is without the chocolate! 

DINNER

  • 2 cups iceberg lettuce
  • 4 tbs guacamole
  • 1 whole tomato
  • 2 tbs walnuts
  • 1/4 cup blue cheese
  • 4 oz skinless chicken breast
  • 2 tbs greek goddess dressing

Calories: 563; Fat 33 gm; Protein 47 gm; Carbs 15 gm; Fiber 6 gm

SNACK

  • 1/8 cup walnuts
  • 1 seaweed package
  • 1 string cheese

Calories: 245; Fat 20 gm; Protein 10 gm; Carbs 4 gm; Fiber 3 gm

 

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Mediterranean Diet 5-Day Meal Plan Featuring Walnuts

 

GROCERIES

  • Walnuts, 1 3.75-cup bag
  • Eggs, 2 dozen
  • Canned roasted tomatoes, 2 15-oz cans
  • Tomatoes, 10 medium
  • Cucumbers, 5 medium cucumbers
  • Feta cheese crumbles, 2 6-oz tubs 
  • Dark chocolate, 5 280-calorie bars
  • Spinach greens, 5 4-cup bags
  • Canned salmon, 1 15-oz can
  • Avocados, 3

 

BREAKFAST SHAKSHUKA

  • 2 eggs
  • ½ cup canned, roasted tomatoes 
  • 1 small tomato, chopped
  • 1/8 cup chopped walnuts
  • 1/8 cup feta cheese
  • Seasonings: salt, pepper, basil, oregano to taste

Instructions: Spray pan with olive oil spray. Add tomatoes. Crack eggs into pan. Cook on medium heat covered, for ~8 minutes. Top with feta and walnuts.

Cost: $1.47

Calories: 350; Carbohydrates: 14gm; Protein: 19gm; Fat: 22gm

 

MEDITERRANEAN LUNCH BOX

  • 2 hard boiled eggs
  • ¼ cup walnuts
  • 1 cucumbers, chopped
  • 1 tomato, chopped
  • ½ bar dark chocolate
  • Seasonings: salt, pepper, basil, oregano to taste

Instructions for Israeli salad: mix tomato & cucumber; top with seasoning to taste

Cost: $2.27

Calories: 525; Carbohydrates: 72gm; Protein: 24gm; Fat: 27gm

 

DINNER GREENS & SALMON PATTY

Greens

  • 4 cups spinach greens
  • 1/8 cup feta cheese crumbles
  • 1/8 cup walnuts
  • ½ avocado (for on the side)

Directions: spray pan with olive oil spray; sauté greens on medium heat for ~4 minutes until desired consistency. Top with walnuts and feta.

Salmon patties – makes 5 servings

  • 1 can salmon
  • 1 egg
  • 1/3 cup crushed walnuts

Directions: drain salmon in can. Mix salmon and egg in large bowl. Create 5 patties. Press patties on both sides into crushed walnuts until coated. Spray pan with olive oil spray. Cook patties on medium heat in a covered pan, ~7 minutes on each side.

Cost: $3.69

Calories: 450; Carbohydrates: 13gm; Protein: 27gm; Fat: 33gm

This post is sponsored by California Walnuts. As always, all opinions are my own. 

 

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