This Week's Meal Plan: Married Life Edition 💒

My husband and I are one week into marriage and are about to start our first week in our apartment cooking and meal prepping together (last week we were on honeymoon 😎).

In this article, I will plan out a meal plan that helps me stay on track with my calorie and macronutrient targets while also including what my husband enjoys eating (he does not track his macros, but he does like to eat healthy, and we are on the same grocery budget now, so crossover in meals is ideal). I will also include a grocery list and meal prep tips.

Meal Plan

☕️  Breakfast ☕️

Wifey: Oatmeal Bowl

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

-170g Kirkland Signature Organic Greek Nonfat Yogurt, 100kcal

-100g frozen berries, 40kcal

-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: 305-350kcal (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, mangos, and/or grapes

-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

-Coffee + 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: Rice Bowl

-120g cooked brown rice, 150kcal 

(I cook 180g uncooked brown rice in a rice cooker, and this gives me 4 servings - make sure to salt the water for optimal taste 😋)

-3oz cooked lean ground chicken or beef, 140-160kcal

(I typically just buy a pound, cook it, and split it in 4)

-1/4 can drained French style green beans, 20kcal

Nutrition Summary: 310-330kcal (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: Protein Bar or Jerky

-Option 1: 1 TruBar, 190kcal

-Option 2: 1 Chomps 100kcal Beef Jerky Stick + 1 Good and Gather Fruit Strip, 150kcal

Nutrition Summary: 150-190kcal (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🍝

This is probably the toughest meal for me. I'd like to enjoy dinner with my husband and experiment with mew recipes and cooking techniques without obsessively needing to track every calorie. Landing at 1250-1350kcal gives leeway for a 400-600kcal dinner landing me at about 1650-1950kcal by the end of the day, which is right where I want to be to maintain my weight. For protein, dinner will ideally have 20-30g of protein to put me at a daily total of 100-110g protein. I plan to track this meal, but with estimation and flexibility. ☺️

Wifey+Husband: Shrimp Linguine + Salad

-Pasta (angel hair or linguini)

-Shrimp

-Lemon

-Cream sauce

-Parmesan cheese

-Lettuce/greens mix

-Bolthouse Farm Avocado Goddes Dressing (wifey) and jalapeño ranch dressing (hubby)

-Ocean Spray Diet 5 Cranberry Pomegranate (wifey)

-Beer on weekends (hubby)

Pantry/Fridge/Freezer Staples

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

-Peanut butter

-Jelly

-Honey

-Light and Fit Nonfat Greek Yogurt

-Eggs

-Shredded cheese

-La Favorita tortilla chips

-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 (in moderation)

-Green Giant Frozen Vegetables

Grocery List

Costco

[  ] Omega 3

[  ] Vitamin D3+K2

[  ] Multivitamin

[  ] Women's probiotic

[  ] Brown rice

[  ] Oats, intstant and/or old fashioned

[  ] Whey protein powder

[  ] Fairlife Nutrition Plan protein shakes

[  ] TruBars

[  ] Chomps

[  ] Frozen fruit

[  ] 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

[  ] Lemon

[  ] Bolthouse Farm Avocado Goddes Dressing

[  ] Lean ground chicken or beef (whatever is cheapest)

[  ] Shrimp

[  ] Jalapeño ranch dressing

[  ] Pasta (angel hair or linguini)

[  ] Oats if not bought at Costco

[  ] Reese's Puffs

[  ] Ground coffee (small bag)

[  ] Coffeemate Zero French Vanilla coffee creamer

[  ] Canned french style green beans

[  ] Fruit strips/fruit leather

[  ] Cream sauce

[  ] Parmesan cheese

[  ] Light and Fit Nonfat Greek Yogurt

[  ] Eggs

[  ] Shredded cheese

[  ] Ocean Spray Diet 5 Cranberry Pomegranate

[  ] Electrolytes

[  ] Flour

[  ] Sugar

[  ] Brown sugar

[  ] Baking powder

[  ] Baking soda

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

[  ] 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