Category Archives: Meal Plans

Favorite Macro & Winter Friendly Dishes

Winter has finally arrived in Florida! We get to enjoy it for about a week until it’s back to summer. The whole country is experiencing frigid weather right now, most have it worse than we do (okay, basically all of you!). After seeing a few people share that they’re enjoying some of the soup recipes they’ve found on my blog, I figured what better time than to share some of my favorites! This list includes not only soup recipes but anything that’s hot, delicious, and comforting on a cold winter night. All these recipes are super easy and most you can create in a slow cooker. Hope you enjoy them as much as I do. Happy flexible dieting!

  1. Bacon Cheeseburger Soup 203 calories, 6g fat, 16g carbs, 20g protein per serving
  2. Broccoli Cheese Soup 175 calories, 7.5g fat, 7g carbs, 15.5g protein per serving
  3. Slow Cooker Stuffed Shells 249 calories, 9g fat, 24g carbs, 19g protein per serving
  4. Turkey Chili 254 calories, 30g carbs, 6g fat, 25g protein per serving
  5. Protein Packed Chicken Noodle Soup 187 calories, 3g fat, 10g carbs, 31g protein per serving
  6. Simple French Dip Sandwiches 469 calories, 14g fat, 44g carbs, 37g protein per serving
  7. Shepard’s Pie 13g fat, 31g carbs, 30g protein per serving
  8. Buffalo Chicken Cheese Fries 491 calories, 15g fat, 38g carbs, 51g protein for recipe

Staple Items: My Go-To Grocery List for Meeting Macros

It was requested by a client of mine to share my go-to grocery list for reaching macros/eating a well-balanced diet. I decided to come up with something that was simple and covered all macro-nutrient needs, meaning I don’t purchase every single thing on this list every single week but I do make sure to have a few of these options from each category in my pantry and fridge.

As many of you know, I create a meal plan each week before grocery shopping. They are designed exactly like the meal plans found here. However, when it’s the day before I need to go grocery shopping or I just feel like going off plan and being spontaneous, it’s extremely helpful to have these staple items around. At the end of this list I’ll provide some simple meal options you can use with this list but trust me, the options are pretty endless. Happy flexible dieting!

Fat:

  • Egg yolks
  • Avocado
  • Nut butters
  • Nuts
  • Oils
  • Olives

Fat/Protein:

  • Eggs
  • Bacon
  • Steak
  • Whole fat milk
  • Whole fat yogurt
  • Full fat cheese
  • Chia seeds

Protein:

  • Egg whites
  • Chicken breast (or sliced from the deli)
  • Turkey (breast, patties, or bacon)
  • White fish
  • Lean ground beef
  • Non-fat plain Greek yogurt
  • Non-fat cottage cheese
  • Non or low fat cheese
  • Whey protein

Carbs/Protein:

  • Beans
  • Whole grains
  • Quinoa
  • Nonfat sweetened Greek yogurt
  • Frozen yogurt
  • Fair Life skim milk
  • Peas
  • Protein bars (most have around 7g fat)

Carbohydrates:

  • Bread
  • English muffins
  • Tortillas
  • Rice
  • Pasta
  • Cereal
  • Bran
  • Oats
  • Potatoes
  • Popcorn
  • Pancakes/waffles
  • Bananas
  • Frozen berries
  • Seasonal veggies
  • Spinach
  • Jello or pudding

Simple Meal Ideas Using List:

Breakfast:

Lunch:

Dinner:

Snacks:

  • 1/2 cup Fair Life skim milk, 1 scoop whey protein, 1 banana, 1 tbsp peanut butter
  • 1/2 cup water, 1 scoop whey protein, 1 cup frozen berries, 2 cups spinach, 1 banana
  • Greek yogurt & berries with chia seeds
  • Light popcorn
  • Jello or sugar free pudding
  • Protein bar
  • Frozen yogurt

Meal Plan #10

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! This week I spent close to $100 with all the meat but we have plenty of leftovers! The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

Breakfast:

Option 1- 1 cup nonfat Greek yogurt with 1/2 cup berries of choice and low fat granola with two whole grain Van’s protein waffles

Option 2- Tex Mex omelette- 2 eggs, 2 egg whites, diced onions, tomato, low fat Mexican shredded cheese, and sliced avocado on top with pico de gallo and 1/2 cup roasted potatoes or whole grain toast

Lunch:

Option 1- Buffalo chicken mac & cheese

Option 2- French dip sandwiches

Dinner:

Option 1- Slow cooker shredded beef tacos with pico de gallo and roasted corn

Option 2- Burgers bites with a serving of Alexia’s 98% fat free fries and a serving of steamable microwavable veggies

Option 3-  Easy homemade pizza added vegetable toppings of choice

Snack/dessert:

Option 1-  “Ants on a Log” celery stalks cleaned and cut into 6 inch pieces with (minimal) peanut butter and a handful or raisins

Option 2-  Light buffalo dip with carrots and celery

If requested I’ll add the grocery list but many of you have said you mix and match from different meal plans so I’m not sure it’s necessary? 🙂

Check out all 10 meal plans

Meal Plan #9

meal plan 9 iifym flexible dieting

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! This week I spent close to $100 with all the meat but we have plenty of leftovers! The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

Breakfast:

Option 1-  Two chocolate protein donuts w/ a banana

Option 2- Freezer friendly breakfast sandwiches

Lunch:

Option 1- Philly cheese tots or fries

Option 2- Taco salad with 3 cups romaine lettuce, 4 oz lean ground beef, diced tomatoes & onions, and Bolthouse Cilantro Avocado dressing

Dinner:

Option 1- One pot chicken lo mein

Option 2- Italian meatballs with spaghetti squash and marinara

Option 3-  Grilled chicken breast with smashed potatoes and lightened spinach artichoke casserole

Snack/dessert:

Option 1-  1 cup Greek yogurt with 1/2 cup fruit and protein granola (I use Nature Valley brand)

Option 2- 5 crackers, 2 oz deli meat, 1 oz cheese (adult “Lunchables”)

If requested I’ll add the grocery list but many of you have said you mix and match from different meal plans so I’m not sure it’s necessary? 🙂

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Meal Plan #8

Meal Plan #8

meal plan 8 iifym ideas

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! This week I spent close to $100 with all the meat but we have plenty of leftovers! The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

Breakfast:

Option 1- Kodiak Power Cakes with blueberry compote

Option 2- Protein French Toast with turkey sausage links

Lunch:

Option 1- Buffalo chicken cheese fries IIFYM style

Option 2- Pizza grilled cheese

Dinner:

Option 1- Light cheeseburger soup

Option 2- Ranch pork chops (packet of ranch sprinkled over pork) with smashed potato and side salad

Option 3- Southwestern Cobb salad

Snack/dessert:

Option 1- Oatmeal raisin cookies

Option 2- “Mocha Latte”- 1 cup black coffee to 1 cup chocolate Fair Life milk (I swear, it’s the most delicious thing ever especially iced! The macros for one cup of Fair Life is 4.5g fat, 13g carbs, and 13g protein)

 

If requested I’ll add the grocery list but many of you have said you mix and match from different meal plans so I’m not sure it’s necessary? 🙂

 

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Food Prep IIFYM 2

iifym food prep

Each week I prepare some foods to hold me over for the week. It takes 2-3 hours of my Sunday or Monday afternoon but saves me tons of time during the week! The beauty of IIFYM is the flexibility so I do not prep full meals, instead I prep a few proteins to keep on hand and sometimes I’ll prep a few other options. Here’s what I did today:

  1. Tuna salad for lunch (4 cans tuna, 1/2 cup plain Greek yogurt, 2 tbsp light mayo, salt & pepper, chopped carrots, celery, & onion): Throw it in a low carb/high fiber wrap or pita pocket with some veggies or if I’m low on carbs I’ll just toss it on a bed of lettuce
  2. Turkey & swiss roll-up (I used this recipe but made it more macro friendly by doing turkey breast and low fat swiss and the sauce on top was just mustard with a little brown sugar): I made these for my husband for lunch but was able to fit a few in. Week baked half early in the week and then the other half later.
  3. Shredded buffalo chicken for dinner (2lbs chicken breast & half a bottle Sweet Baby Ray’s buffalo sauce thrown in the slow cooker for 8 hours then shredded): This is a staple in our house because it’s so easy! To switch it up sometimes I’ll do bbq sauce, zesty Italian dressing, or salsa instead of buffalo sauce. Throw it in a bun with Alexa’s 98% Fat Free crinkle fries or on a bed or lettuce.
  4. Salsa chicken for dinner (2lbs chicken breast & jar of salsa slow cooked for 8 hours): I made this the day after I made the buffalo chicken. I was craving pasta so right before it was done I threw in some fat free cream cheese, cooked up some whole grain pasta, mixed it all together and OH MY GOD! So delicious.
  5. Protein chocolate chip banana bread (My muffin recipe made in a bread pan): I had some brown bananas and my mom is staying with us, so I whipped this up! She was pleasantly surprised.
  6. No bake pumpkin pie cheesecake with added protein: I also made this for mama and the whole fam gobbled it down in one night!

The slow cooker saves me a ton of time in prep so over the span of two days I spent maybe two hours putting all this together. If I’m being real lazy I’ll even use slow cooker liners to avoid cleaning that big ole pot. What’d you prep this week?

Meal Plan #7

meal ideas iifym plan

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! This week I spent close to $100 with all the meat but we have plenty of leftovers! The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Breakfast:

Option 1: 4 oz steak, 2 eggs, 6 cups spinach simmered in water, and diced potatoes

Option 2: Ham, egg, and cheese breakfast quesadilla with low carb/high fiber wrap

Mid-morning snack: 

2 cups spinach blended with 3 oz water, add in 2 cups frozen peaches and berries with handful almonds and a cheese stick

Lunch:

Option 1: Tuna salad (carrots & onions) and lettuce & tomato pita pockets with rice crisps

Option 2: 4 oz steak, low fat mac n cheese (Trader Joe’s or Lean Cuisine) with 4 cups spinach simmered in water

Dinner:

Option 1: Chicken noodle soup

Option 2: Slow cooker chicken burrito bowls

Option 3: BBQ pulled chicken (2lbs chicken, half a bottle Sweet Baby Rae’s BBQ sauce, 1/4 cup Zesty Itailan dressing slow cooked on low for 8 hours) baked potato with scallions, plain Greek yogurt, low fat cheddar cheese, & bacon bits, and baked beans

Dessert:

No bake pumpkin protein cheesecake

Grocery list:

  • Eggs
  • Egg whites
  • 2% American cheese
  • 2% Mexican cheese, shredded
  • 2% cheese sticks
  • 8 oz block 1/3 fat cream cheese
  • Low carb wrap
  • Pita pockets
  • Rice crisps
  • Egg noodles
  • 8 oz can black beans
  • 8 oz can corn
  • Baked beans
  • 1 can pumpkin puree
  • Keebler graham cracker crust
  • Fat free cool whip container
  • 2- 32 oz chicken broth
  • 6lbs chicken breast
  • Deli ham
  • Canned tuna
  • 2lb Sirloin steak
  • Frozen low fat mac and cheese (or homemade)
  • Fresh spinach
  • Bag of russet potatoes
  • Baby carrots
  • White onion, large
  • Sweet onion, small
  • Celery
  • Lettuce
  • Tomato
  • Avocado
  • Cilantro

Stuff I Already Had:

  • Frozen fruit
  • Brown rice
  • Sweet Baby Ray’s bbq sauce
  • Zesty Italian dressing
  • Plain Greek yogurt
  • Shredded cheddar cheese
  • Bacon bits

10 Macro Friendly Lunch Ideas Packed with Protein

10 macro friendly lunches

 

These lunch options are not only packed with protein, they’re super simple to make and are great for on the go.  All ten lunches can be easily prepped ahead of time. For a healthy yet satsifying meal under 400 calories, give one of these recipes a try!

1. Turkey Chili

254 calories, 30g carbs, 6g fat, 25g protein, 9g fiber

254 calories, 30g carbs, 6g fat, 25g protein, 9g fiber (toppings not included)

There are so many things you can do with this low fat turkey chili! Have it alone with toppings like light sour cream or Greek yogurt, tortilla chips or fritos, fat free cheese, or put it on top a potato, turkey dog, lean beef burger, or spaghetti squash.

2. Cheeseburger Wraps

Cheeseburger Wraps

277 calories, 10g fat, 13g carbs, 21g protein, 2g fiber

These cheeseburger wraps are a great low carb option for bringing to work! Simply prepare the wrap ahead of time and microwave for 1 minute when you’re ready to it! Serve with sweet potato fries or chips.

3. Light Mac n Cheese

Light Mac n Cheese

310 calories, 8g fat, 28g carbs, 16g protein, 3g fiber

Hands down the best tasting mac n cheese for the macros! It’s already packed with protein, but to up the content add in some diced ham or turkey dogs, peas (fiber, too!), or even tuna. This is even kid friendly!

4. Starbucks Recreate Tomato Mozzarella Panini

Tomato Mozzarella Panini

425 calories, 40g carbs, 22g fat, 14g protein, 7g fiber

Ok, so I threw in one not so friendly macro meal. But I couldn’t resist, this is SO tasty! I used to buy a Starbucks tomato mozzarella panini every week for lunch at work but that $6.50 a week adds up! Instead I began to make my own and I swear it increased my productivity by 52%!

5. Skinny Fried Rice

macros skinny fried rice

245 calories, 5g fat, 16g carbs, 32g protein, 2g fiber

At 2g fat this obviously isn’t fried, but you’d never tell the difference! Delicious soy sauce and brown rice with chopped eggs and peas and carrots. Add in shrimp and/or chicken and you’ve got yourself a low carb meal with tons of protein!

6. Light Bacon Cheeseburger Soup

bacon cheeseburger

203 calories, 6g fat, 16g carbs, 20g protein

Holy cow this soup is delightful! Have your coworkers jealous with this unique lunch option. At 16g carbs and 20g protein the macros are impressive considering the fact that you’ll feel like you’re cheating while you enjoy this.

7. Taco Cupcakes

These bad boys are surprisingly work lunch friendly. Prep them ahead of time and bring a few to work in a Tupperware container. Throw em in the microwave when you’re ready to eat! You can bring your toppings in a smaller container.

8. Lean Beef Cheeseburger with veggies

Lean Beef Cheeseburger

350 calories, 13g fat, 21g carbs, 35g protein, 3g fiber

Cheeseburgers can be macro friendly using lean ground beef, reduced fat cheese, and a multi grain bun. Serve with fresh, low carb veggies. Yum!

9. Taco Salad using lean beef, reduced fat cheese, and 0% plain Greek yogurt

Taco Salad

365 calories, 11g fat, 29g carbs, 35g protein, 2g fiber

Usually restaurant taco salads are just as many calories if not more than more dishes on the menu. Make yours macro friendly using lean ground beef, reduced fat or fat free cheese, and light sour cream of 0% plain Greek yogurt. Crumble a few baked tortilla chips on top and you’re good to go!

10. Chicken Parmesan Sub

Chicken Parmesan Sub

399 calories, 9g fat, 45g carbs, 38g protein, 2g fiber

One of my favorite lunches is saved for last! A chicken parmesan sub made low fat with grilled chicken and 2% provolone cheese. You could make this low carb by using a wrap but I love me some sub rolls.  The cheese and 4 oz of chicken give it a high protein content.

Find me on Instagram or Pinterest for more meal ideas!

Meal Plan #6

IIFYM Weight Loss Meal Plan

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Breakfast:

Option 1: Meat lovers omelette (1/2 cup Jimmy Dean’s turkey sausage crumbles, two slices low sodium bacon, 1 oz deli turkey breast, and 100g mushrooms in a 2 egg & 3 egg white omelette)

Option 2: White chocolate protein oatmeal (1/2 cup oats cooked then add in one serving vanilla protein powder, 1/2 serving sugar free fat free Jello white chocolate pudding mix, 2 servings mini chocolate chips, and sprinkles)

Mid-morning snack: 

1 cup non fat vanilla Greek yogurt, Fiber One lemon bar, 1/2 cup raspberries

Lunch:

Option 1: Sirloin steak Caesar salad (2.5 oz Sirlion steak, 1 serving shaved Parmesan, 2 tbsp lite Caesar salad, and 1 serving croutons)

Option 2: Low carb fajitas (2 oz Sirloin steak with 1/2 cup sauteed onions and peppers and 2 tbsp light sour cream in a low carb wrap

Mid-afternoon snack:

Option 1: Carrots with light ranch dressing

Option 2: Key Lime Protein Cheesecake

Dinner:

Option 1: Jambalaya Pasta

Option 2: Taco Cupcakes

Option 3: BBQ bacon grilled chicken sandwiches (reduced fat Cobly Jack cheese, 1 strip bacon, Sweet Baby Ray’s BBQ sauce) with a side salad

Grocery list:

  • Eggs
  • Egg whites
  • Non-fat Greek yogurt (Vanilla)
  • 6 oz Key Lime pie yogurt (2)
  • 8 oz fat free cream cheese (2)
  • Fiber One lemon bars
  • Caesar dressing, lite
  • Croutons
  • Reduced fat graham crust
  • Shaved Parmesan cheese
  • Shredded 2% Colby Jack cheese
  • SF FF Jello white chocolate pudding mix
  • 2lb chicken breast
  • 1lb Sirloin steak
  • 1lb lean ground beef
  • Cajun chicken sausage
  • Jimmy Dean’s turkey sausage crumbles
  • 1/2lb deli turkey breast
  • Low sodium bacon
  • Multi grain buns
  • Wonton wrappers
  • Taco seasoning
  • Tomato (2)
  • Green pepper (3)
  • Red pepper (2)
  • Yellow pepper
  • Sweet onion
  • Mushrooms
  • Raspberries
  • Carrots
  • Green onions
  • Romaine lettuce
  • Green beans

Stuff I Already Had:

  • Mini chocolate chips
  • Low carb wraps
  • Steal cut oats
  • Sprinkles
  • Sliced Colby Jack cheese
  • Light sour cream
  • Light ranch
  • Sweet Baby Rae’s bbq sauce
  • Whole wheat penne pasta
  • Italian dressing for side salad
  • Vanilla extract
  • Brown sugar
  • Flour
  • Salt
  • Protein powder
  • Almond milk
  • Reduced fat shredded cheddar cheese



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Meal Plan #5

healthy meal plan on a budget

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4

Breakfast:

Option 1: Kodiak protein waffles w/ sliced strawberries, bananas, and light chocolate syrup (same as last time because I can’t get enough. You can find the mix at Target and I made a bunch and froze them. Macros are 2g fat, 15g carbs, 8g protein!)

Option 2: 1 egg & an egg white on a bagel (could do bagel thin or low carb wrap) with laughing cow pepper-jack cheese 

Mid-morning snack: 

1 cup non fat vanilla Greek yogurt, strawberries, protein granola

Lunch:

Option 1: Macro friendly pizza: Flatout bread, 2 tbsp pizza sauce, 1 serving reduced fat mozzarella cheese, 1 serving turkey pepperoni, onions, mushrooms, green peppers

Option 2: 3.5 oz chicken breast, 1 serving brown rice, 1 serving steamed vegetables mixed together with 2 tbsp Greek yogurt

Mid-afternoon snack:

Option 1: Faux cobbler: Handful blueberries & half a peach mixed together with a splash of vanilla and brown sugar topped with granola and baked for a few minutes

Option 2: No Bake Protein Samoas (I promise they are SO easy!)

Dinner:

Option 1: 2 oz whole grain spaghetti, 1 cup sauteed spinach, 2 tbsp sun dried tomatoes, 2 laughing cow sun dried mozzarella cheese wedge

Option 2: 3.5 oz lean beef burger on regular bread with sauteed onions and mushrooms and a serving of fries and steamed veggies

Option 3: Breaded chicken tenderloin (bought frozen), light mac and cheese, and peas

Grocery list:

  • Eggs
  • Egg whites
  • Non-fat Greek yogurt (Vanilla)
  • Low fat shredded mozzarella cheese
  • Laughing cow cheese wedges: pepper-jack and mozzarella
  • Protein granola
  • Flatout bread
  • Bagels (or bagel thins, low carb wraps)
  • Pizza sauce
  • One minute brown rice bag (2)
  • Reduced fat vanilla wafers
  • One package Kraft caramels
  • Frozen peas
  • Bag steamed veggies
  • Turkey pepperoni
  • 1lb chicken breast
  • 1lb lean ground beef
  • Sun dried tomatoes
  • Small onion
  • Green pepper
  • Mushrooms
  • Peaches (4)
  • Blueberries
  • Bananas (4)
  • Strawberries

Stuff I Already Had:

  • Frozen chopped spinach
  • Frozen chicken tenderloins
  • Plain Greek yogurt
  • Kodiak protein mix
  • Macaroni noodles
  • Whole grain spaghetti
  • Light chocolate syrup
  • Frozen french fries
  • Vanilla extract
  • Brown sugar
  • Flour
  • Salt
  • Protein powder
  • Dark chocolate chips
  • Shredded coconut flakes
  • Light cream cheese
  • Almond milk
  • Reduced fat shredded cheddar cheese

Meal Plan #4

Meal plans designed from a girl who's lost 100lbs! Recipes are lightened up versions the whole family will love.

These plans are made to feed two people, so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. These meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros. 🙂

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #5

Meal Plan #6

Meal Plan #7

Breakfast:

Option 1: Kodiak protein waffles w/ sliced strawberries, bananas, and light chocolate syrup

Option 2:  Egg white, low fat cheddar slice, & turkey sausage english muffin sandwich (I prepped these ahead of time and froze them!)

Mid-morning snack: 

1 egg, 2-3 egg whites, 3 sliced deli turkey, 2/3 cup steamed vegetables, 1 tbsp ketchup

Lunch:

Option 1: 3 oz breaded chicken tenderloins, 3 cups salad mix, 1 tbsp light Italian dressing

Option 2: 2 oz light tuna, 3 oz macaroni, 2-3 tbsp cream of chicken, 1/2 cup peas

Mid-afternoon snack:

Option 1: 1/2 cup non fat Greek yogurt, chopped peach, granola

Option 2: Banana with one tbsp peanut butter

Dinner:

Option 1: 2 oz whole grain spaghetti, 1 cup sauteed spinach, 1/2 cup squash, 1 oz feta cheese

Option 2: Taco pasta bake

Option 3: Lemon & garlic chicken (lemon juice, oregano, chopped garlic, season to taste) with roasted potatoes (boiled then broiled for 5-10 mins with Mediterranean sea salt)

week 4 meal plan grocery haul healthy

Grocery list:

  • Eggs
  • Egg whites
  • Greek yogurt (plain)
  • Low fat cheddar cheese slices
  • Granola
  • English muffins
  • 15 oz cans stewed tomatoes
  • Frozen bag corn
  • Frozen peas
  • Bag steamed veggies
  • Frozen chopped spinach
  • Frozen chicken tenderloins
  • Frozen turkey sausage patties
  • 1lb chicken breast
  • 1lb lean ground beef
  • Deli turkey
  • Peaches
  • Bananas
  • Strawberries
  • Two salad kits
  • Squash
  • Light chocolate syrup
  • 14.5 oz. can tomato sauce
  • 14.5 oz. can petite diced tomatoes
  • 16 oz. low fat Mexican cheese, grated
  • 2 tbsp green chilies (half of 4 oz. can)
  • Tortilla chips

Stuff I already had: 

  • Feta cheese
  • Whole grain pasta
  • Peanut butter
  • Garlic
  • Lemon juice
  • Italian dressing
  • Kodiak protein mix
  • Cream of chicken
  • Macaroni noodles
  • Whole grain spaghetti
  • Light tuna
  • Chili powder
  • Cumin
  • Salt and pepper
  • Paprika
  • Garlic powder
  • Onion powder
  • Oregano

Day of Meals for IIFYM

A lot of people ask me what a day of IIFYM looks like for me. Well, I suck at remembering to take pictures of my meals haha! I’m too excited to eat/care too little to get a nice picture. But I’m working on it! In the mean time I will share them with you.

Meal 1 (pre workout): 1/2 cup oats with a scoop protein powder, apple, ground cinnamon, peanut butter

Meal 2 (post workout): 1/2 cup OJ with a scoop protein powder, handful of mixed frozen berries, blended

Meal 3: 1-2 eggs, 2-3 egg whites, spinach, a meat (ham, bacon, turkey sausage, etc), fat free cottage cheese. Sometimes a piece of toast of half a bagel on the side if I have enough carbs.

Meal 4: “Bro food”: Chicken breast, fish, or lean beef mixed with potatoes or rice and veggies of choice. Important to buy a few good seasonings and garnish with a macro friendly option, for me that’s usually ketchup, hot sauce, or Greek yogurt

Meal 5: Greek yogurt with fruit and sometimes granola

Meal 6: Dinner is always different for me. Check out my main dish recipe tabs for some ideas.

Meal 7: Treat of choice, usually 1/2 cup of ice cream, 1 cup cereal, or 1/2 Poptart

As you can see I eat a lot of small meals throughout the day. This keeps my tummy satisfied so I don’t make any poor choices or feel the urge to binge eat. Everyone is different and this may not be the most viable option for you. That’s fine! In regards to weight or fat loss, it doesn’t matter when you eat it only matters that you’re eating at a deficit. So eat whenever it works for you! Just be cautious that you don’t go over at night because you didn’t eat enough during the day. And yes, I eat mainly the same thing every day. I do switch up variations but I typically don’t get tired of foods and I love that I know this is what will fit my macros. I like to get creative at dinner and keep the rest of the day simple. I also have many different “bro meal” options. Maybe I’ll do a post with a bunch of example bro foods.

Check out an example of IIFYM meal prep here.

Meal Prep for IIFYM

Check out my meal plans designed for IIFYM.

IIFYMmealprep

You’ve probably seen fitness blogs or social media accounts posting pictures of 100 meals prepped for the week. You’re probably thinking “oh, that looks cool! I’ll try that”. Then you try it and realize it takes a lot of work, a lot of tupperware, and after 4 days your food isn’t fresh and you’re tired of the same thing. Well lou and behold the IIFYM meal prep! This is how I prep each week to stay on track…

The beauty of IIFYM is that you don’t need a set meal plan to be successful. I give meal plans on my blog as ideas for people as well as for those who are busy and don’t have time to think out meals for the week themselves. The point is to help you get creative with what you can make.

The most important thing you should do is make sure you have some lean protein on hand. Since IIFYM is all about flexibility in your diet you don’t need to be eating the same thing. I make sure I have a 1lb or 2lbs of chicken breast (or other lean meat) ready to go so I can throw it on top of a salad, have it with some pasta, dice it up and make a chicken salad sandwich with Greek yogurt instead of mayo, or use it in my dinners like casseroles or soups.

Another thing I like to have prepped is my “bro meal” of the day. Click here to see a sample day of IIFYM meals I eat. Usually meal 3 is my bro meal, which means it’s lean and filled with micros (nutrient dense). I like to have this meal ready so I don’t have any excuses not to eat it. Usually I will have two different options of this meal each week. I will make the first option Sunday and the second Wednesday so it stays fresh.

Here’s a breakdown of the meal prep pictured above:

  1. 1lb grilled chicken breast marinated in honey mustard dressing. I used this during dinner and made a few variations of salads, had it with some potatoes & corn, and one night I threw it in some pasta.
  2. 1lb buffalo chicken (I used half a bottle Sweet Baby Ray’s) cooked in slow cooker then shredded. I used this for my lunch option aka bro meal and put it on some whole grain bread with a cup of tomato soup and broccoli. I also did a few “pizzas” using a low carb wrap, then put some chicken on top with red onions and 2% mozzarella cheese. Toast in oven for 5 mins.
  3. Steamed broccoli. This went with my buffalo chicken sandwiches and pizzas. To the far right you’ll notice a sauce. This is simply Greek yogurt with some seasoning very similar to the dry ranch packets. I like to toss my broccoli in this. YUM.
  4. Corn on the cob. This was actually leftover from grilling we did over the weekend. I paired with some of my dinners.
  5. Boiled potatoes. Great carb to have around. I used it with the chicken for dinner a few nights and also diced them up to go with my eggs in the morning.
  6. White chocolate cranberry protein balls. Awesome snack or dessert.
  7. Greek yogurt and ranch sauce. As stated above, I’ll toss my broccoli in this sauce. Also a great dip for the carrots I had.

All in all this took maybe 45 minutes of prep with clean-up (not including cooking time). I let the grill and slow cooker do most of the work. Easy clean-up with those two appliances! The protein balls are SUPER easy to make and take no baking. This was all done on Sunday and on Wednesday I browned some ground turkey to use for the rest of the week’s “bro meals” and also a dinner option. I made ground turkey, spinach, and sweet potato fries for lunch and made a light cheeseburger pasta for dinner. Having my meats and veggies ready to go is so helpful for sticking to my diet and goals. I hope this helped!

Don’t forget to check out an example of a day of IIFYM here. If you’re new to IIFYM check out my post here.

 

 

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Meal Plan #3

Meal plans designed from a girl who's lost 100lbs! Recipes are lightened up versions of options the whole family will love.

These plans are made to feed two people, so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. These meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Breakfast:

Option 1: Protein pancake

Option 2: 3/4 cup oatmeal cooked in microwave with water, ground cinnamon, 1/2 an apple, 1/2 scoop protien powder, 1/4 cup pumpkin puree, 1 tbsp peanut butter

Mid-morning snack:

Post workout smoothie: 1/4 cup frozen berries, a few pineapple chunks, 3 oz not from concentrate OJ, and 1 scoop Optimum Nutrition vanilla ice cream protein powder

Lunch:

Option 1: Mediterranean flat-bread (1/2 piece Naan bread, 1 tbsp hummus, red onion, diced tomato, and feta cheese heated in oven on 400 degrees for 5 mins or until crispy)

Option 2: 3 oz baked chicken with 2 oz whole grain pasta topped with marinara sauce simmered with roasted garlic

Mid-afternoon snack:

Option 1: Carrots and laughing cow cheese

Option 2: Chocolate chip banana protein muffins (Made these weeks ago- froze them and heat in toaster oven)

Dinner:

Option 1: Skinny fried rice w/ cubed chicken

Option 2: Light taco soup

Option 3: Honey mustard chicken thigh with yellow rice

Grocery list:

  • Eggs
  • Egg whites
  • Naan bread
  • Hummus
  • Laughing cow cheese
  • Feta cheese
  • Whole grain pasta
  • Marinara sauce
  • 2- 15 oz cans stewed tomatoes
  • 8 oz can black beans
  • 8 oz can kidney beans
  • 10 oz can corn
  • Ken’s lite honey mustard dressing
  • 1lb chicken breast
  • 2lb chicken thighs (4 bone and skin thighs)
  • 1lb lean ground beef
  • Red onion
  • White onion
  • Tomato
  • Carrots
  • Apples

Stuff I already had: 

  • Protein powder
  • Unsalted butter
  • Unsweetened applesauce
  • Oats
  • Flour
  • Baking powder
  • Dark chocolate chips
  • Vanilla extract
  • White sugar
  • Brown sugar
  • Ground cinnamon
  • Soy sauce
  • Pumpkin puree
  • Peanut butter
  • Yellow rice
  • Brown rice
  • Not from concentrate orange juice
  • Frozen berries and pineapple chunks
  • Frozen peas and carrots
  • Bananas, brown
  • Garlic

Follow me on Instagram for more meal ideas and inspiration!

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Meal Plan #2

Meal plans designed from a girl who's lost 100lbs! Recipes are lightened up versions of options the whole family will love.

These plans are made to feed two people, so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. These meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

You can also check out:

Meal Plan #1

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Breakfast:

Option 1: English muffin, one egg, 1 slice turkey bacon, reduced fat shredded cheddar

Option 2: Whole grain waffles & turkey sausage w/ 2 egg whites

Option 3: Honey Bunches of Oats w/ pineapple & egg whites

Mid-morning snack:

Pineapple and orange juice protein smoothie

Lunch:

Option 1Oven baked turkey corn dogs & light mac n cheese

Option 2Grilled chicken parmesan sandwiches

Mid-afternoon snack:

Chocolate chip protein muffins

Dinner:

Option 1: Cheeseburger wraps with sweet pot fries

Option 2Tomato pesto panini with chicken

Dessert:

Protein brownie mug cake w/ frozen yogurt

Grocery list:

  • Elbow pasta
  • Corn muffin mix
  • Fresh mozzarella
  • Reduced fat shredded cheddar
  • Tortillas
  • Paninis (4)
  • Pesto sauce
  • Tomato (2)
  • Sweet potato fries
  • Apple
  • Cream cheese
  • Small low fat milk

Stuff I Already Had:

  • Eggs
  • Pineapple
  • Protein powder
  • Orange juice
  • Honey bunches of oats
  • Whole grain waffles
  • Turkey sausage links
  • Turkey dogs
  • Chicken breast
  • Chocolate chip protein muffins

 

Meal Plan #1

Meal plans designed from a girl who's lost 100lbs! Recipes are lightened up versions of options the whole family will love.

I have been meal planning for over two years now and I absolutely love it! I am a list person. I love organization and I especially love to save money. Creating a meal plan before I go to the store keeps me from buying junk and wasting food. So I’ve decided to share with you all my meal plan each week along with the grocery list! Keep in mind that this plan is to feed two people for a week. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! Adjust the amount you buy if you have a larger family or choose an extra dinner item! 🙂 This week I went to Trader Joe’s…

 

You can also check out:

Meal Plan #2

Meal Plan #3

Meal Plan #4

Meal Plan #5

Meal Plan #6

Meal Plan #7

Breakfast:

Option 1- 2 slices turkey bacon, one egg, two egg whites, sauteed spinach

Option 2- Steel cut oats, 1 scoop protein powder, chopped apple, ground cinnamon, peanut butter

Mid-morning snack:

Protein smoothie (1/2 banana, 1/4 cup frozen berries, 1 scoop protein powder, pineapple juice)

Lunch:

Option 1- Trader Joe’s turkey burger on TJ whole wheat bagel thin with red onions and tomato

Option 2- Homemade chicken salad (baked chicken, light mayo, red onions, grapes) on a whole wheat bagel thin

Mid-afternoon snack:

Grapes, banana, and/or apple

Dinner:

Option 1- TJ curry chicken with sauteed spinach and brown rice

Option 2- Spinach and romaine salad with marinated (in Italian dressing) chicken with onions, tomatoes, and Italian dressing

Option 3- Whole grain pasta, marinara sauce, sauteed spinach and onions, marinated chicken, and side salad

Week 1

Grocery List (I spent $50):

  • Pineapple juice
  • Whole wheat bagel thins (2 packs)
  • Turkey bacon
  • Frozen turkey burgers
  • 1lb Boneless, skinless chicken breast
  • Pre-marinated curry chicken
  • Spinach
  • Romaine lettuce
  • Apples (6)
  • Bananas (5)
  • Grapes
  • Red onion
  • Tomato

Stuff I Already Had:

  • Oats
  • Ground cinnamon
  • Peanut butter
  • Eggs
  • Eggs whites
  • Protein powder
  • Frozen berries
  • Light mayo
  • Brown rice
  • Italian dressing
  • Whole grain pasta
  • Marinara sauce

Please let me know if you have any questions! There is a ‘leave a reply’ option at the top of the post.