Maria's Meal Plans
Updated: Jun 15, 2020
Staying healthy is usually a hard task to maintain. Many of times it feels like a chore especially cooking, but we have to remember to treat our body kindly with what we put inside it. So why not try a 7 day schedule of planned foods. If you have leftovers you can always have friends or family over, or save for later, and if not why not share with your neighbor. Food is a great gateway starter to opening relationships and lifelong friendships, but as of late we are using food as something to just fill our life and not what it's meant to be. Nourishment and helping us to live a better life.
Health & Life Meal Plan Plus:
Emphasis on Food Quality and Diversity
Disclaimer: **While we recommend intermittent fasting (IF) as a tool for weight loss and promoting autograph, you should consult your doctor or another medical professional before doing intermittent fasting. Intermittent fasting is not for everyone. **
Breakfast: 2 Scrambled eggs with cheddar cheese and a side of blueberries + broccoli
Lunch: Kale salad with quinoa, cranberries, and almonds
Dinner: New York strip steak with sweet potato, asparagus
Lunch: Sprouted grain bread with organic butter, raw carrots, avocado slices.
Dinner: Homemade beef burger (no bun) with parsley/cheddar, side of potatoes and string beans
Breakfast: Almond butter on wheat germ, blueberries, and green matcha tea
Lunch: Fresh salad with avocado, hard boiled egg and sunflower seeds, side of strawberries
Dinner: Mackerel mixed with mayonnaise (olive or avocado oil based)
Breakfast: 2 Over-easy eggs topped with ham/pesto, side of sliced bananas
Lunch: Grain bread with peanut butter + organic cashews/apple slices
Dinner: Roast whole chicken and a side of romaine lettuce with balsamic, olive oil, raw carrots, and Parmesan.
Lunch: Fresh salad with avocado, basil and hard boiled egg, side of pear slices
Dinner: Chicken soup, side of raw carrots and fresh salad
Dessert: Coconut milk ice cream, dark chocolate (>80% cacao)
Breakfast: Steel cut oats with raisins, blueberries and organic whole milk
Lunch: Arugula salad with capers, pine nuts, and beets
Dinner: Fresh salmon, with quinoa and steamed broccoli, glass of red wine
Breakfast: Omelet with tomatoes, cheddar, spinach, and any nuts (pine, almond, etc)
Lunch: Banana with almond butter spread, strawberries, and small fresh salad.
Dinner: Pork with steamed cauliflower/carrots and brown rice
Health & Life’s Efficiency Meal Plan:
Emphasis on Simplicity and Fat Loss
Breakfast: Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
Lunch: Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.
Dinner: Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream
Breakfast: 2 over-easy eggs with spinach
Lunch: Heat up 1 cup vegetable soup and serve with mini ground sirloin sliders. Miniature buns or dinner rolls, lean ground sirloin, Worcestershire sauce, black pepper, olive oil cooking spray, extra-sharp Cheddar cheese, small dill pickle slices
Dinner: Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).
Breakfast: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Grab 1 or 2 hard-boiled eggs on your way out the door.
Lunch: To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana
Dinner: Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.
Breakfast: 2 over-easy eggs and sliced avocado
Lunch: Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.
Dinner: Roast chicken, brown rice and asparagus
Breakfast: In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon. extra virgin coconut oil)
Lunch: Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.
Dinner: Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories).
Breakfast: Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
Lunch: Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Dinner: Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.
Breakfast: Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.
Lunch: Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens. Serve with 1 100% stone ground corn tortilla and a piece of fruit.
Dinner: Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries.
Healthy Food Shopping List: 5 Superfoods
Below are 5 foods we think are critical for anyone looking to consistently eat healthy and stay in shape. We chose these items for their versatility (can be eaten anytime of the day), price (cheap!), and nutrients (sources of antioxidants and vitamins). Make sure to include these foods on your weekly shopping list!
Broccoli is relatively cheap, low in calories (just 31 calories per cup) but extremely nutritious, and can be enjoyed at any time of the day. We love eating broccoli first thing in the morning just as much as we love finish our dinner meal with broccoli. Feel free to steam the broccoli (takes < 5 minutes) and add butter, salt or olive oil to improve the taste.
Eggs are the perfect main course for breakfast or lunch. Done in under 3 minutes, eggs in any form provide tons of minerals, vitamins, and protein of course. A scrambled egg, on average, has around just 90 calories. Not to mention, eggs are extremely cheap, with a carton of a dozen organic eggs averaging just a couple dollars. Eggs can be made in hundreds of different forms and combined with cheese, spinach, nuts, what have you; they’re enjoyable with almost anything.
Any small mouthed fish (avoiding mercury/other toxins) are excellent sources of healthy omega-3 fatty acids. We recommend the SMASH group of fish to consume. Salmon, mackerel, anchovies, sardines, etc. Avoid shark, tuna or any other large mouthed, long living fish. May sure to buy local!
Carrots are rich in antioxidants and beta-carotene (vitamin A). Many link carrots with improved eye and skin healthy. Like broccoli, carrots are enjoyable at any time of the day and are reasonably priced. One medium carrot contains just 25 calories. These highly nutritious foods will get you very full without causing serious weight gain.
As mentioned above, blueberries are an excellent food to have in the morning. Blueberries’ antioxidants will awaken and prepare your brain for the day, and protect your body from free radical production Not to mention, a cup of blueberries is just 85 calories. Finally, many studies have linked eating blueberries with lowered blood pressure.