This Week's Meal Plan 💒🍻🍁

This is week two of married life for me. I LOVE it! My husband and I are really enjoying cooking together, and it feels really good to be on top of meal prep and having healthy available. Here's the plan for this week.

Meal Plan

☕️  Breakfast ☕️

Wifey: Oatmeal Bowl

-40g Mom's Best Quick Oats, 140kcal

-2 Kroger Carb Master yogurts, 140kcal

-Sometimes Coffee + 60ml Coffeemate Zero French Vanilla coffee creamer, 40kcal

-Supplement kcal, 25-35kcal

(Omega 3, Vitamin D3+K2, collagen, women's probiotic, pre-workout on morning training days)

Nutrition Summary: 305-355kcal (goal 350-400kcal or less, and 20g+ protein)

Hubby: Protein Smoothie

-Mom's Best Quick Oats or Kirkland Old Fashioned Oats (we're finishing our leftovers)

-Frozen berries and/or mangoes

-Kirkland Signature Organic Greek Nonfat Yogurt

-Whey protein powder (he likes the vanilla ice cream flavor of Optimum Nutrition Gold Standard 100% whey)

-Almond milk

-Coffee

-Multi-vitamin, Omega-3, Vitamin D3+K2

🥤Post-Workout🥣

Wifey: Protein Cereal

-50g cereal (I'm very into Reese's Puffs at the moment), 205kcal

-1 Fairlife Nutrition Plan Protein Shake (use it as the cereal milk), 150kcal

-Nespresso Gold + 60ml Coffeemate Zero French Vanilla coffee creamer, 40kcal

Nutrition Summary: 395kcal (goal 400kcal or less, and 30g+ protein)

-Aiming to be at 750-800kcal after workout, with 50g+ protein

Hubby: Whey Protein Shake

-Option 1: 1 scoop whey protein powder + almond milk in shaker bottle

-Option 2: Repeat breakfast smoothie

🍲🫛Lunch🍎🥪

Wifey: Grian Bowl (3 servings)

-1/3 bag Seeds of Change, 145kcal

-3oz Tyson Chicken Breast Strips, Rotisserie Seasoned, 110kcal

-1/3 can drained French style green beans, 20kcal

Nutrition Summary: 275kcal (goal 300-350kcal or less, and 20g+ protein)

-Aiming to be at 1050-1150kcal after lunch, with 70g+ protein

Hubby: Tuna Sandwich + Apple

-Rudi's Rocky Mountain Sourdough bread

-Safecatch Tuna

-Duke's Real Mayonnaise

-Gala apple

-Sometimes Boulder Canyon (jalepeño or black pepper and sea salt) or Jackson's Sweet Potato chips

-Kirkland Signature Sparkling Water

🍫Work Snacks🍓

Wifey: Beef Stick + Fruit Leather

-1 Kirkland Beef Stick + 1 Good and Gather Fruit Strip (other brand fine too), 150kcal

Nutrition Summary: 150kcal (goal 200kcal or less, and 10g+ protein)

-Aiming to be at 1250-1350kcal before dinner, with 80g+ protein

Hubby: Work Provided 😎

Lol he's actually the one who provides the snacks for work, and typically S'mores Clusters, Cheez Its, and peanutbutter pretzel nuggets are the biggest hits.

Dinner 🥣🎃🍻

Dinner with Friends: Pumpkin Chili (6 servings)

• 1 tablespoon/13g olive oil, 120kcal

• 1 pound extra lean ground turkey (99%), 480kcal

• 1 medium onion, diced, 45kcal

• 1 4oz can diced green chile peppers, 20kcal

• 3 teaspoons garlic paste, 30kcal

• 1 large orange bell pepper, any color, diced, 45kcal

• 1 28oz can diced tomatoes with peppers, 135kcal

• 1 14oz can low sodium chicken broth, 15kcal

• 1 15oz can pumpkin puree (or 1 ¾ cup fresh pumpkin puree), 145kcal

• 1 15oz can black beans, rinsed and drained, 455kcal

• 1 15oz can kidney beans, rinsed and drained, 530kcal

• 1 1/2 tablespoons mild chili powder

• 1 teaspoon kosher salt, plus more to taste

• 1 1/2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1/2 teaspoon ground black pepper

• 1/2 lime, cut in half

(Going to buy chips and shredded cheese to serve with)

Inspiration Recipes

-https://www.simplyrecipes.com/easy-pumpkin-chili-recipe-8348520

-https://www.ambitiouskitchen.com/slow-cooker-black-bean-pumpkin-turkey-chili/

Pantry/Fridge/Freezer Staples

Things to keep around for quick meals, weekends, and bonus snacks:

-Salad + dressing

-Peanut butter

-Jelly

-Honey

-Eggs

-Electrolytes

-Flour

-Sugar

-Brown sugar

-Vegan protein powder

-Baking powder

-Baking soda

-Spices (especially McCormick Himalayan Pink Salt with Black Pepper and Garlic All Purpose Seasoning)

-Dessert+Beer (in moderation)

-Green Giant Frozen Vegetables

-Ocean Spray Diet 5 Cranberry Pomegranate

Grocery List

Costco

[  ] Tyson rotisserie chicken

[  ] Frozen berries

[  ] Frozen mangoes

[  ] Omega 3

[  ] Vitamin D3+K2

[  ] Multivitamin

[  ] Women's probiotic

[  ] Seeds of Change

[  ] Oats, intstant and/or old fashioned

[  ] Whey protein powder

[  ] Fairlife Nutrition Plan protein shakes

[  ] Eggs

[  ] Kirkland Beef Sticks

[  ] Nonfat Greek Yogurt

[  ] Coffee beans

[  ] Unsweetened almond milk

[  ] Safecatch Tuna

[  ] Duke's Real Mayonnaise

[  ] Peanut butter

[  ] Jelly

[  ] Honey

[  ] Boulder Canyon (jalepeño or black pepper and sea salt) or Jackson's Sweet Potato chips

[  ] Kirkland Signature Sparkling Water

[  ] Beer

[  ] Rudi's Rocky Mountain Sourdough bread

King Soopers/Target

[  ] Gala apples

[  ] Lettuce/greens mix

[  ] Lime

[  ] Orange bell pepper

[  ] Garlic paste

[  ] 1 lb 99% lean ground turkey

[  ] Oats if not bought at Costco

[  ] Reese's Puffs

[  ] Nespresso Gold Instant Espresso

[  ] Coffeemate Zero French Vanilla coffee creamer

[  ] Butter

[  ] Carb Master yogurt x 14

[  ] Shredded cheese

[  ] Canned french style green beans

[  ] 1 can black beans

[  ] 1 can kidney beans

[  ] 1 can chicken broth

[  ] 1 can pumpkin

[  ] 1 can of tomato with green chili

[  ] 1 can green chilis

[  ] Fruit strips/fruit leather

[  ] Ocean Spray Diet 5 Cranberry Pomegranate

[  ] Electrolytes

[  ] Flour

[  ] Sugar

[  ] Brown sugar

[  ] Baking powder

[  ] Baking soda

[  ] Spices (all the ones for the chili, see recipe)

[  ] La Favorita tortilla chips

[  ] Dessert 😋

[  ] Green Giant Frozen Vegetables

Amazon

[  ] Pre-workout

[  ] Collagen

[  ] McCormick Himalayan Pink Salt with Black Pepper and Garlic All Purpose Seasoning

[  ] Vegan protein powder