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


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


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


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
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