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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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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