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

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6 thoughts on “Meal Plan #3

  1. maria haro

    Do you have to follow each meal plan specifically or can you pull a meal from each plan & kind-of make your own?

    1. malzisfit@gmail.com Post author

      No you can pull recipes from different ones. These are designed to help your creative juices flow!

  2. Jessica Scott

    When first starting IIFYM was it overwhelming? I have been trying to start and I sit here for hours trying to think of meals that work for me that aren’t gross haha. I feel like everything I find is eat tuna with mustard and eat eggs. I want to lose weight, tone, and eat right . I am trying to figure out how many calories I actually need. I have been working out and eating 1200 calories a day for over 25 weeks and have lost 3 lbs total in the whole period of time. Any suggestions would be great. Thanks for your help!

    1. malzisfit@gmail.com Post author

      Yes, it is can be very overwhelming. I would start by using what you have already! So go into MyFitnessPal and preplan your day with what you usually eat or have in the house. Then you can fill in what you’re missing which will likely be protein and fiber. Go pick up some chicken, beef, tuna, whatever protein fits just be mindful not to go over fat! If you look at it as a game it’s fun!

      I’d consider my macro support for $50/6 weeks. You can find more info here. You aren’t losing at 1200 calories because your body isn’t getting enough fuel to burn more energy!

  3. Jill

    You make eating healthier look so much easier. A lot of recipes nowadays have ingredients I don’t even know where I’d find.

    I was wondering why you use two different protein powders for the chocolate chip banana muffins and the protein pancake. I think they were both vanilla?

    1. malzisfit@gmail.com Post author

      Thanks Jill! 🙂 I just use whatever’s on hand. I’ve been using the Optimum Nutrition vanilla ice cream for over a year now and really enjoy it. No weird taste and it bakes pretty well!

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