Weekly Menu Plan

I've found recently that having a menu plan for the week helps me not only eat healthier because all my meal and snack options are laid out and I don't "forget" what I have only to go get fast food. But it's helped me stay within my grocery budget.
 

Breakfast

Easy Egg Sandwiches

Muesli with apples

Whole Wheat Protein Pancakes


Lunch

Turkey Avocado wraps w/veggies and White Bean Hummus

Red Beans and Rice


Dinner

Homemade Pizza (recipe for best Whole Wheat Crust coming this week)

Mango Salsa Chicken w/broccoli

Chickpea Crockpot Pie (will be made Sunday for lunches next week)

I have several leftovers of the Lentil Soup and Whole Wheat Gnoochi with Sweet Potato Sauce I made last week and there are a couple lunches at work where food is provided, so this week's menu is once again skimpy, but I'm excited to try the Mango Chicken - it's something I haven't made before. And the turkey avocado wraps are the perfect compliment to the hot weather Nashville is experiencing this week - highs in the 80s all week!

Weekly Menu Planning

Since I spent a lot of money eating out last week, I'm trying to use up things I have on hand for my menu this week - I previously had on-hand asparagus, lean ground beef, potatoes, lentils, and frozen veggies.

My grocery list this week consisted of staples - milk, bread. And fresh fruits and veggies - grapes, bananas, and spinach.

Not a very exciting menu this week, but everything is pretty healthy and I still have lots of veggies incorporated - two goals for myself every week.

Breakfast

Egg Sandwiches

Apple Museli

Scrambled eggs with black beans


Lunch

Leftover blue cheese burgers & asparagus

Potato soup with spinach

Turkey Sandwich w/grapes


Dinner

Chopped Chickpea Salad

Lentil Soup w/french bread

Whole Wheat Gnocchi w/Sweet Potato sauce and broccoli


Snacks

Carrots w/white bean dip

Bananas w/almond butter

Apples

Unsalted Almonds

Grapes

2% Fage Yogurt

Easy Peasy Breakfast Sandwiches

This post by Jen over at Prior Fat Girl, made me so want to share something I've been doing for a LONG time to make a quick, healthy and filling breakfast that also packs a punch of veggies first thing in the morning - microwave egg sandwiches!

• I spray a normal cereal bowl (about an 8 oz size) with non-stick cooking spray





• Add 2 eggs, dash of milk (non-dairy is ok), salt, and pepper, then mix





• Add a handful of spinach on top (sometimes I throw random veggies in the egg mixture, if I need to use something up)





• Microwave for 2 minutes, flip egg "patty" over in bowl
• Microwave for 1 more minute, remove
• Add egg to bread (toasted if you like) and top with cheese (also optional)





• Wrap in a napkin, to eat it in the car!

In 5 minutes you get a nutritious breakfast, that will stay with you until lunchtime!

You could also top with your favorite low-calorie condiment, add a couple slices of lunch meat or bacon, or even a sausage patty, if you wanted. This morning I added a few dashes of hot sauce.

What are some of your favorite, quick, filling and healthy breakfast ideas?

Weekly Menu Planning

One thing that makes me feel on track and in control is planning out my meals each week. By habit I am a weekly grocery shopper. I enjoy having fresh fruits and vegetables in the house at all times (seriously, if there aren't slightly green bananas on my counter, I'm lost) and by going to the grocery store weekly, it let's me do this.

I've been using The Peaceful Mom's Printable Meal Planning Tools to write down my menus and then hang them on the refrigerator as a reminder. Since I usually go to the grocery store sometime over the weekend, my menus are from Sat-Fri.

I'd like to start sharing my menus on the blog, along with recipes, so those of you reading can get a better idea of what I'm eating. In theory, I try to eat a well balanced diet of as many veggies as possible, fruits, whole grains, carbs high in resistance starch, lean protein, and low-fat dairy.

That being said, here's what I am eating this week.

Breakfast:

Egg, spinach and roasted red pepper pita pocket

Biggest Loser Oatmeal Pancakes

Carb Lover's Banana Shake

Easy Egg Sandwiches

Lunch:

Black Bean and Veggie Tacos (made up on the fly: flour tortilla, black beans, diced carrots, grilled peppers and onions, avocado, and hot sauce)

Carb Lover's Banana Shake

Carb Lover's Chicken Pita Sandwich

Tuna Salad w/Wasa crackers, carrots and an apple

Carb Lover's Chickpea Chopped Salad

Dinner:

Baked Salmon w/Parmesan topped baked potato and broccoli (inspired by this Carb Lover's recipe)

Crockpot Chickpea pot pie, Deviled Eggs, and Salad (Easter Sunday)

Carb Lover's Grilled Burgers and 3-bean salad

I've been drawing a lot of inspiration from the good ole' Carb Lover's Diet book because their recipes are well-rounded, healthy, easy, and taste good. This is also an odd week because I have things after work three nights this week, plus my friend is in town Wednesday-Friday so I expect more eating out than normal. That is why I only have 3 dinner varieties listed.