Fourth week of the Weekly Meal Plans for January!
Missed week one? Find it here!
As I mentioned in my Instagram stories and my previous posts, 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 Plans, share it using #caitsplatemealplan so I can see!
BREAKFASTS:
- 1 serving Carrot cake overnight oatmeal
- Yogurt toast – 2 slices of whole grain bread (such as Pepperidge Farms) toasted and topped with 2 tablespoons peanut butter, 1/4 cup yogurt, 1 sliced pear & a sprinkling of cinnamon
- 1 100% whole wheat bagel (such as Thomas’) topped with 2-3 tablespoons whipped cream cheese (such as Philadelphia) served with 1 cup grapes
- PB&J oatmeal (1/2 cup old fashioned oatmeal mixed with 1 tablespoon chia seeds and 2/3 cup milk or water. Let sit for 2 minutes then microwave on high for 2 minutes. Add additional liquid as desired then top with 1.5 tablespoons natural peanut butter and 2 teaspoons all fruit spread such as Polaner). Serve with 1 apple
- 3-4 gluten free banana bread pancakes topped with 2 tablespoons yogurt and sliced strawberries
LUNCHES:
- 3 oz. baked chicken tenders (such as Applegate Farms – or Gardein if vegetarian) served with 1.5 cups best ever roasted brussel sprouts and an apple
- Easy Mediterranean pita pocket with 1 cup grapes
- 1 bowl of quick and easy veggie-filled meatball soup served with an orange (substitute veggie broth and 1 can of chickpeas for meatballs if vegetarian)
- Cheesy egg & veggie scrambled (2 eggs scrambled with 1/2 cup spinach, 1/4 cup cherry tomatoes, 2 tablespoons diced red onion and 2 tablespoons feta cheese) served with 2 slices of whole grain toast topped with 1 tablespoon earth balance or butter and a pear
- 2 easy double black bean and corn enchiladas served with 1/4 avocado, 2 tablespoons plain greek or skyr yogurt, 1/4 cup salsa and hot sauce to taste. Served with an orange
SNACKS:
- 2 cups kettlecorn (such as BoomChickaPop) mixed with 2 tablespoons peanuts
- 1 apple cut into slices served with 8 oz. milk
- 1 slice of whole grain bread (such as Pepperidge Farms) topped with 1 tablespoon peanut butter, 1/2 a sliced banana sprinkled with cinnamon
- 1 /3 cup whole grain crackers (such as Annie’s) served with 1 cheese stick
- 1/2 cup pepper slices with 1/4 cup hummus
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.
DINNERS:
- 2 slices whole grain vegetable skillet lasagna served with a side salad (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)
- 2 easy double black bean and corn enchiladas served with 1/4 avocado, 2 tablespoons plain greek or skyr yogurt, 1/4 cup salsa and hot sauce to taste
- Short-cut chicken parmigiana (3 oz. pre-made chicken tenders – such as Applegate Farms – topped with 2 tablespoons marinara sauce and 2 tablespoons shredded mozzarella cheese) served with 1/4 cup whole wheat spaghetti and 1 cup steamed broccoli
- 1 bowl of quick and easy veggie-filled meatball soup served with a whole grain roll
- 2 slices whole grain vegetable skillet lasagna served with a side salad (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)
SHOPPING LIST (CLICK FOR PRINTABLE VERSION):
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