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Archive for the ‘meal plans’ Category

Healthy Meal Plans

When I’m planning my meals for the day, I usually pack lunch and snacks in ready-to-eat individual portions and put them straight in my cooler with an ice pack. This way, I can grab the cooler on my way out the door to work.

On long days, this keeps me from being tempted to grab fast food on the way home. I have an almond bar on the way home from work and have dinner thawed, marinated, and ready to pop in the steamer, so it’s ready within an hour after I come through the front door. Sometimes you have to PLAN not to go off track!

All of the calories are pre-calculated, so I don’t have to think about calorie counts all the time. I stick to the same menu each day, with some variation, so that eating is simple and easy, and I don’t have to put much thought into what I’m going to eat. Choices are made ahead of time, so I don’t have to make food decisions when I’m hungry.

I eat a variety of foods that includes fresh fruits and vegetables, lean meats, nuts and grains, and plenty of water. I use the “real deal” sugar, dressing, sour cream, and cheese, in limited amounts. Fat free and artificial just don’t taste good to me.

I would encourage you to make your own food plans. Choose foods that YOU enjoy, look up calorie counts using Google, and adjust portion sizes so that you have 3 meals per day, about 300-400 calories per  meal, and 1 or 2 snacks per day, about 100 calories each.

Typical breakfast: 315 calories

1/2 cup oatmeal (150 calories)

3 tsp. sugar (45 calories)

1/4 cup Blue Diamond unsweetened vanilla almond milk (20 calories)

2 fresh mandarin oranges (100 calories)

organic tea (o calories)

Measure oatmeal before cooking. I use instant oats and prepare in the microwave. Takes one minute, 30 seconds! And yes, I use REAL sugar! I love Tazo tea! Organic Apple Red is my favorite and tastes great unsweetened. I keep hot water in the coffee pot and make tea every chance I get, one cup at a time. Tea acts as a diuretic and also helps curb my appetite.

Typical morning snack/lunch: 515 calories

1/2 cucumber, sliced (45 calories)

20 grape tomatoes (20 calories)

1 T ranch dressing (75 calories)

20 grapes (50 calories each)

1 oz cashews (very small handful) (150)

1 oz Havarti cheese (110 calories)

7 Wheat Thins (65 calories)

Afternoon Snack: 160 calories

Almond bar (160 calories)

Typical dinner: 430 calories

2 flour tortillas (220 calories)

2 T shredded Mexican four cheese (60 calories)

2 T sour cream (60 calories)

1/2 cup Goya black beans (90 calories)

OR  Alternate Dinner: 315 calories

8 oz steamed boneless, skinless chicken breast in Lawry’s lemon pepper marinade; weigh before cooking (240 calories)

10 fresh, steamed baby carrots (50 calories)

1/2 cup fresh, steamed green beans (25 calories)

Almond Bars: http://www.amazon.com/Nature-Valley-Granola-Almond-6-Count/dp/B000EMK4DC

Tazo tea: http://www.amazon.com/Tazo-Organic-Infusion-Caffeine-20-Count/dp/B0017WO2H2