Free Meal Plan

Struggling with you Nutrition?!

Have no Fear--this Meal guide will help give you a kick start to healthy habits! Not only will it save you $$ at the store, it may even save your life!

Food HEALS or it Kills---you choose what to do with it!


Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
 Sautéed Kale and Red Bell Pepper Egg Cups 1 red, 1 green ½ blue, 1 tsp.
Greek Yogurt Bowl  1 purple, 1 red)

 Sautéed Kale and Red Bell Pepper Egg Cups
 Greek Yogurt Bowl- 1 purple, 1 red)

 Sautéed Kale and Red Bell Pepper Egg Cups
Snack
Strawberry Coconut Shake (1 red, 1 purple, 1 orange)
Peanut Butter Banana Shakeology (1 red, 1 purple, 1 tsp.)
Strawberry Coconut Shakeology
Peanut Butter Banana Shakeology
Strawberry Coconut Shakeology
Lunch
Seasoned Turkey and Black Bean Burrito Bowl ½ purple, 1 red, 2 yellows, 1 tsp.
Spinach and Roast Beef Salad 1 green, ½ red, 1 yellow, ½ blue, 1 orange, 1 tsp.
Seasoned Turkey and Black Bean Burrito Bowl ½ purple, 1 red, 2 yellows, 1 tsp.
Spinach and Roast Beef Salad
Seasoned Turkey and Black Bean Burrito Bowl ½ purple, 1 red, 2 yellows, 1 tsp.
Snack
Herbed Yogurt Dip served with 1 cup veggies like baby carrots and sliced bell peppers ½ red, 1 green)
Hard-boiled egg and 1 cup baby carrots or other raw veggies ½ red, 1 green)
Herbed Yogurt Dip served with 1 cup veggies like baby carrots and sliced bell peppers 
Hard-boiled egg and 1 cup baby carrots or other raw veggies
Herbed Yogurt Dip served with 1 cup veggies like baby carrots and sliced bell peppers 
Dinner
Spaghetti Squash with Meat Sauce and Parmesan Cheese 1 green, ½ red, ½ blue ½ purple
Jalapeño and Cheese Turkey Burgers (1 red, 1 green, 1 yellow ½ blue)
Spaghetti Squash with Meat Sauce and Parmesan Cheese
Jalapeño and Cheese Turkey Burgers
Spaghetti Squash with Meat Sauce and Parmesan Cheese
For Recipes and Full Directions on how to Meal Prep everything Please go HERE https://www.teambeachbody.com/teambeachbodyblog/nutrition/core-de-force-meal-plan-for-the-1200-1500-calorie-level
***If you do not currently Drink Shakeology or use a superfood supplement you can sub that snack out for a serving of fruit or veggie (1 cup worth) paired with a healthy fat/protein such as Mixed nuts, avocado, hummus, cheese, or nut butter. ***
****This is a GUIDE—only here to help you/give you an idea of what a weeks worth of eating/meals looks like, if you currently use the portion system those are provided for you alongside each meal***
GROCERY LIST
Vegetables
¾ medium onion
1 medium red onion
1 large sweet potato
1 small spaghetti squash
1 small tomato
2 cups baby carrots
2 leaves butter lettuce (or other lettuce)
2 cups baby spinach
1½ cup kale
2 red bell peppers
1 yellow bell pepper
1 small jalapeño
1 head garlic
1 bunch cilantro
fresh basil (optional)
Fruit
2 cups mixed berries
1 large banana
3 cups frozen strawberries
Protein
20 oz. extra lean ground turkey
6 oz. extra lean ground beef
4 oz. sliced roast beef
8 eggs (or 6 raw eggs and 2 hard-boiled eggs)
5 scoops or packets 
Shakeology
Dairy
21 oz. 2% plain Greek yogurt
10 Tbsp. crumbled feta
6 Tbsp. shredded Parmesan
4 Tbsp. shredded cheddar or other cheese
Dry Goods
6 Tbsp. unsweetened, shredded coconut
nut butter
1½ cups low-sodium black beans (about 1 can)
1 cup dry quinoa (or 2½ cups cooked)
1½ cups salsa (or fresh pico de gallo)
4 Tbsp. chopped walnuts
1½ cups (12 oz.) tomato sauce

Pantry
olive oil
balsamic vinegar
ground black pepper
ground cinnamon
dried oregano (or salt-free Italian seasoning)
ground cumin (or salt-free taco seasoning)
chili powder (or salt-free taco seasoning)

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