weekly meal plan (plus shopping list!): 5 breakfasts, lunches, snacks & dinners to get you through the work week #2

cait's plate weekly meal plan shopping list #1

Onto the second week of the Weekly Meal Plans for January!

Missed week one?  Find it here!

As I mentioned in my Instagram stories, I’ve tried to include more portion sizes and product recommendations per your requests.  Again however, this meal plan is not meant to be prescriptive, it’s more a way to inspire you to get in the kitchen and give you some ideas for balanced meals.  Add and subtract to this plan as needed to meet YOUR individual needs!

Don’t forget that if you make a meal from any of the Weekly Meal Plansshare it using #caitsplatemealplan so I can see!

apple cinnamon walnut baked oatmeal // cait's plate

BREAKFASTS:

  • Cinnamon raisin walnut oatmeal – recipe saved in my Instagram profile stories
  • Peanut butter banana toast – 2 slices of whole wheat toast topped with 2 tablespoons peanut butter, 1 large sliced banana, a sprinkling of cinnamon and a drizzle of honey
  • 6 oz. plain greek yogurt with 1/2 cup blueberries, 1/4 cup granola and 2 tablespoons almond slivers
  • 2 slices of whole wheat toast topped with 1/4 smashed avocado, 2 scrambled eggs & feta cheese served with an orange
  • 1 slice of Apple Cinnamon Walnut Baked Oatmeal topped with 2-3 tablespoons plain greek yogurt, additional diced apples if desired and a drizzle of maple syrup

roasted harvest vegetable farro & feta bowl - a delicious autumn-inspired meal that comes together quickly and warms the soul // cait's plate

LUNCHES:

  • 1.5 cups Roasted Harvest Vegetable Farro & Feta Bowl served with an orange
  • 1 Smashed Mexican Sweet Potato served with 1/2 cup blue corn chips and 1/3 cup salsa
  • Salad wrap (1.5 cups mixed greens, 1/4 cup chickpeas, 2 tablespoons shredded carrots, 2 tablespoons diced cucumber, 1 tablespoon diced onion, 2 tablespoons feta cheese and 2 tablespoons cherry tomatoes topped with 1-2 tablespoons balsamic vinaigrette rolled up in a large whole wheat tortilla) served with a pear
  • Greek Pita Chip Nachos served with 1 cup grapes (note: if packing to bring to work just keep everything separate and assemble right before eating so chips don’t get soggy) – 1/3 of this recipe should be about 1 serving, basically 10-15 chips, 1/4 cup hummus, 1/2 cup of the combined topping and a drizzle of balsamic glaze
  • 1 cup Hearty Black Bean, Sweet Potato, Quinoa & Turkey Chili topped with 2 tablespoons plain Greek yogurt, 1/4 avocado, 2 tablespoons Mexican blend cheese and hot sauce if desired served with 1/2 cup blue corn chips (note: sub another can of black beans or extra firm tofu for the turkey to make it vegetarian)

20 portable snack ideas - easy on-the-go snack options for everyone // cait's plate

SNACKS:

  • 1 box of raisins with 2 tablespoons almond slivers and 1 tablespoon dark chocolate chips
  • Two sheets of graham crackers topped with 2 tablespoons peanut butter
  • 1 KIND Fruit & Nut bar with a small pear
  • 1 cup whole grain cereal with 2/3 cup milk
  • 1 whole wheat waffle topped with 2 tablespoons almond butter and dark chocolate chips

Note: Feel free to add additional fruits or veggie servings to these snacks if you feel you need a little more!  Read more about my snacking philosophy here.

5 meals to make when you don't feel like cooking // cait's plate

DINNERS:

  • Whole Wheat Black Bean, Corn & Sweet Potato Quesadilla served with 1/2 cup blue corn chips and 1/3  cup salsa (note: if using small tortillas, a serving would be 2)
  • 1/3 cup cooked whole wheat spaghetti topped with marinara sauce (as much or as little as you like) and chicken meatballs (such as Aidells; sub with veggie meatballs such as Gardein for vegetarian option) served with a side salad (this really doesn’t need to be measured/portioned, but if you’re looking for a general idea I would say: 1.5 cups mixed greens, 2 tablespoons shredded carrots, 2 tablespoons diced cucumber, 1 tablespoon diced onion and 2 tablespoons cherry tomatoes topped with 2 tablespoons balsamic vinaigrette)
  • Salmon with roasted asparagus and quinoa – recipe here (sub plain greek yogurt for crème fraîche if desired and add 1/3 cup cooked quinoa)
  • 1 cup Hearty Black Bean, Sweet Potato, Quinoa & Turkey Chili topped with 2 tablespoons plain Greek yogurt, 1/4 avocado, 2 tablespoons Mexican blend cheese and hot sauce if desired served with 1/2 cup blue corn chips (note: sub another can of black beans or extra firm tofu for the turkey to make it vegetarian)
  • 2 slices of pizza (such as Amy’s Roasted Vegetable and Newman’s Own Margherita) with a side salad (see side salad recipe above)

SHOPPING LIST (CLICK FOR PRINTABLE VERSION):

cait's plate weekly meal plan shopping list #1

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