Meal planning is something that takes very little time, once you get the hang of it. I don't just plan dinner, I plan all meals for each day, including snacks! I never go over 3 hours without consuming something, unless I am sleeping. This makes grocery shopping and creating my grocery list much easier!
My plan for the day is...
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Yes, you can eat tasty food that is not complete terrible for you! Not everything here is 100% health food are even healthy dishes, but hey, a girl gotta do what a girl gotta do for fun! FYI... I have a huge selection of recipes on my Pinterest page.
I change things up from time to time, I have 3 different types of meals that I plan, we will number them 1, 2, and 3
1.
1 Protein
1 Fast Carbohydrate (convert to sugar fast)
1 Slow Carbohydrate (convert to sugar slow)
1 Fat (if needed and not saturated fats)
2.
1 Protein
3 Slow Carbohydrate
1 Fat (if needed)
3.
1 Protein
1 Fast Carbohydrate
1 Fat (if needed)
Proteins
Serving: Women: 3-5 oz - Men: 4-6 oz
Extra Lean Ground meat
Flank Steak
Sirloin Tip
Eye of Round
Top Round
Top Loin
Beef Tenderloin
Pork Tenderloin
Pork Center Loin
Lamb Tenderloin
Lamb Leg
Lamb Loin
Chicken Breast (Skinless)
Turkey Breast (Skinless)
Cornish Hen
Venison
Bison
Elk
Ostrich
Emu
Squab
Pheasant
Rabbit
Albacore Tuna
Halibut
Snapper Swordfish
Mahi Mahi
Tilapia
John Dory
Mackerel
Tuna
Orange Roughy
Rainbow Trout
Sea Bass
Oysters
Clams
Mussels
Calamari
Scallops
Shrimp
Prawns
Lobster
Crab
Octopus
Calamari (grilled)
Soy / Tofu
Low Fat or Fat Free Deli Meats
Proteins
Serving: Women: 3 oz - Men: 4 oz
Regular Ground Meat
Ribeye
Strip Steak
Hot Dogs
Sausage
Ham
Bacon
Pork Chops
Spareribs
Chicken Thigh (Skinless)
Chicken Leg (Skinless)
Turkey Thigh (Skinless)
Turkey Leg (Skinless)
Duck
Quail
Goose
Salmon
Herring
Sardines
Lake Trout
Cured Meats (Salami...)
Proteins
Egg Whites: Women: 3 - 4 oz - Men: 5 - 6 oz
Whole Eggs: Women: 1 - Men 2
Low Fat Cottage Cheese: Women: 1¼ Cup - Men: 1 Cup
Protein Powder: Women: 1 Scoop - Men 1 Scoop
Soy / Tofu:
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 Cup - Men: 1¼ Cup (Cooked)
Acorn Squash
Butternut Squash
Spaghetti Squash
Onion
Couscous
Egg Noodles
Linguini
Macaroni
Penne
Rigatoni
Spaghetti
Beets
Parsnips
Potatoes
Yams
Sweet Potatoes
Cream of Wheat
Oatmeal
White Hominy Grits
Lowfat Ice Cream
Lowfat / Skim Milk
Lowfat Yogurt
Fast Carbohydrate (convert to sugar fast)
Serving: Women: ½ Cup - Men: ⅔ Cup (Cooked)
White Rice
Brown Rice
Wild Rice
Rice Noodles
Corn
Barley
Grits
Corn Meal / Polenta
Quinoa
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 - Men: 2
1 Bagel
2 Slices Bread
2 Corn Tortillas
1 English Muffin
1 Flour Tortilla
2 Halves Pita Bread
2 Dinner Rolls
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 - Men: 2
Melons: Cantaloupe, Watermelon, Honeydew, Papaya, etc. - Women: 2½ Cups - Men: 2 Cups
High Sugar Fruit: Cherries, Grapes, Passion Fruit, Pineapple, Plantains, Quince, etc. - Women: 1¼ Cups - Men: 1 Cup
Medium Fruits: Apples, Oranges, Bananas, Mangoes, Peach, Pear, Persimmons, Pomegranates etc. - Women: 1 pc - Men: 1 pc
Small Fruits: Plums, Tangerines, Nectarines, Kiwi, etc. - Women: 2 pc - Men: 2 pc
Dried Fruits: Apples, Apricots, Cranberries, Raisons, Figs, Prunes, etc. - Women: ¼ Cup - Men: ⅓ Cup
Fast Carbohydrate (convert to sugar fast)
Serving: Depends on the sugar content... Women: 100 - 200 Calories - Men 100 - 300 Calories
Cakes
Candy
Cookies
Muffins
Pie
Fast Carbohydrate (convert to sugar fast)
Wine - 5 oz
Beer - 12 oz
Liquor - 1.5 oz
Slow Carbohydrate (convert to sugar slow)
Serving: Women: 1 Cup - Men: 1¼ Cups
Tomatoes: Big Boy, Cherry, Grape, Hot House
Summer Squash, Patty Pan, Pumpkin, Yellow Squash, Zucchini
Cooked Greens: Turnip Greens, Collard Greens, Dandelion Greens, Kale, Beet Tops, Mustard Greens, Swiss Chard
Others: Artichokes, Asparagus, Bells Peppers, Broccoli, Brussels Sprouts, Carrots, Eggplant, Green Beans, Leeks, Mushrooms (Portobello or Shiitake), Okra, Rutabaga, Turnips
Berries: Strawberries, Blueberries, Raspberries, etc.
Low sugar Fruit: Apricots, Grapefruit, Lemons, Limes (Yes, they are fruits)
Slow Carbohydrate (convert to sugar slow)
Serving: Women: ½ Cup - Men: ⅔ Cups
Black Beans
Cannellini Beans
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pinto Beans
Soy Beans
White Beans
Black-eyed Peas
Chick Peas
Green Peas
Snap Peas
Snow Peas (OMG, I love these)
Fat (1 Gram of FAT = 9 Calories)
Serving: 1 Tablespoon
Oils for Cooking: EVOO, Coconut Oil, Grape Seed Oil, Canola Oil, etc.
Sauces: Alfredo, Hollandaise
High Fat Salad Dressings
Mayonnaise
Butter
Avocado (Women: 2 oz - Men: 2½ oz)
Peanut Butter
Almond Butter
Cream Cheese
Olive Spread
Whole Olives (Women: ½ C - Men: ⅔ C)
Fat
Serving: 2 Tablespoon
Low Fat Cheese: Part Skim Ricotta Cheese, Light or Whipped Cream Cheese
Low Fat / Low Calorie Salad Dressings
Fat
Serving: ½ oz
American Cheese
Blue Cheese
Cheddar Cheese
Feta Cheese
Jack Cheese
Mozzarella Cheese
Parmesan Cheese
Swiss Cheese
Fat
Serving: 1 oz
Almonds
Peanuts
Cashews
Pecans
Sesame Seeds
Sunflower Seeds
Walnuts
and finally....
Freebies
I call these Freebies because they are high in fiber and low in calories. They are also flavorful and good for you, so eat all that you'd like to have!
Cauliflower
Celery
Chili Peppers (Red or Green)
Cucumbers
Mushrooms (Button, Crimini, White)
Radishes
Sprouts
Bok Choi
Cabbage
Endive
Lettuce
Radicchio
Spinach
Watercress
My plan for the day is...
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Yes, you can eat tasty food that is not complete terrible for you! Not everything here is 100% health food are even healthy dishes, but hey, a girl gotta do what a girl gotta do for fun! FYI... I have a huge selection of recipes on my Pinterest page.
I change things up from time to time, I have 3 different types of meals that I plan, we will number them 1, 2, and 3
1.
1 Protein
1 Fast Carbohydrate (convert to sugar fast)
1 Slow Carbohydrate (convert to sugar slow)
1 Fat (if needed and not saturated fats)
2.
1 Protein
3 Slow Carbohydrate
1 Fat (if needed)
3.
1 Protein
1 Fast Carbohydrate
1 Fat (if needed)
Proteins
Serving: Women: 3-5 oz - Men: 4-6 oz
Extra Lean Ground meat
Flank Steak
Sirloin Tip
Eye of Round
Top Round
Top Loin
Beef Tenderloin
Pork Tenderloin
Pork Center Loin
Lamb Tenderloin
Lamb Leg
Lamb Loin
Chicken Breast (Skinless)
Turkey Breast (Skinless)
Cornish Hen
Venison
Bison
Elk
Ostrich
Emu
Squab
Pheasant
Rabbit
Albacore Tuna
Halibut
Snapper Swordfish
Mahi Mahi
Tilapia
John Dory
Mackerel
Tuna
Orange Roughy
Rainbow Trout
Sea Bass
Oysters
Clams
Mussels
Calamari
Scallops
Shrimp
Prawns
Lobster
Crab
Octopus
Calamari (grilled)
Soy / Tofu
Low Fat or Fat Free Deli Meats
Proteins
Serving: Women: 3 oz - Men: 4 oz
Regular Ground Meat
Ribeye
Strip Steak
Hot Dogs
Sausage
Ham
Bacon
Pork Chops
Spareribs
Chicken Thigh (Skinless)
Chicken Leg (Skinless)
Turkey Thigh (Skinless)
Turkey Leg (Skinless)
Duck
Quail
Goose
Salmon
Herring
Sardines
Lake Trout
Cured Meats (Salami...)
Proteins
Egg Whites: Women: 3 - 4 oz - Men: 5 - 6 oz
Whole Eggs: Women: 1 - Men 2
Low Fat Cottage Cheese: Women: 1¼ Cup - Men: 1 Cup
Protein Powder: Women: 1 Scoop - Men 1 Scoop
Soy / Tofu:
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 Cup - Men: 1¼ Cup (Cooked)
Acorn Squash
Butternut Squash
Spaghetti Squash
Onion
Couscous
Egg Noodles
Linguini
Macaroni
Penne
Rigatoni
Spaghetti
Beets
Parsnips
Potatoes
Yams
Sweet Potatoes
Cream of Wheat
Oatmeal
White Hominy Grits
Lowfat Ice Cream
Lowfat / Skim Milk
Lowfat Yogurt
Fast Carbohydrate (convert to sugar fast)
Serving: Women: ½ Cup - Men: ⅔ Cup (Cooked)
White Rice
Brown Rice
Wild Rice
Rice Noodles
Corn
Barley
Grits
Corn Meal / Polenta
Quinoa
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 - Men: 2
1 Bagel
2 Slices Bread
2 Corn Tortillas
1 English Muffin
1 Flour Tortilla
2 Halves Pita Bread
2 Dinner Rolls
Fast Carbohydrate (convert to sugar fast)
Serving: Women: 1 - Men: 2
Melons: Cantaloupe, Watermelon, Honeydew, Papaya, etc. - Women: 2½ Cups - Men: 2 Cups
High Sugar Fruit: Cherries, Grapes, Passion Fruit, Pineapple, Plantains, Quince, etc. - Women: 1¼ Cups - Men: 1 Cup
Medium Fruits: Apples, Oranges, Bananas, Mangoes, Peach, Pear, Persimmons, Pomegranates etc. - Women: 1 pc - Men: 1 pc
Small Fruits: Plums, Tangerines, Nectarines, Kiwi, etc. - Women: 2 pc - Men: 2 pc
Dried Fruits: Apples, Apricots, Cranberries, Raisons, Figs, Prunes, etc. - Women: ¼ Cup - Men: ⅓ Cup
Fast Carbohydrate (convert to sugar fast)
Serving: Depends on the sugar content... Women: 100 - 200 Calories - Men 100 - 300 Calories
Cakes
Candy
Cookies
Muffins
Pie
Fast Carbohydrate (convert to sugar fast)
Wine - 5 oz
Beer - 12 oz
Liquor - 1.5 oz
Slow Carbohydrate (convert to sugar slow)
Serving: Women: 1 Cup - Men: 1¼ Cups
Tomatoes: Big Boy, Cherry, Grape, Hot House
Summer Squash, Patty Pan, Pumpkin, Yellow Squash, Zucchini
Cooked Greens: Turnip Greens, Collard Greens, Dandelion Greens, Kale, Beet Tops, Mustard Greens, Swiss Chard
Others: Artichokes, Asparagus, Bells Peppers, Broccoli, Brussels Sprouts, Carrots, Eggplant, Green Beans, Leeks, Mushrooms (Portobello or Shiitake), Okra, Rutabaga, Turnips
Berries: Strawberries, Blueberries, Raspberries, etc.
Low sugar Fruit: Apricots, Grapefruit, Lemons, Limes (Yes, they are fruits)
Slow Carbohydrate (convert to sugar slow)
Serving: Women: ½ Cup - Men: ⅔ Cups
Black Beans
Cannellini Beans
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pinto Beans
Soy Beans
White Beans
Black-eyed Peas
Chick Peas
Green Peas
Snap Peas
Snow Peas (OMG, I love these)
Fat (1 Gram of FAT = 9 Calories)
Serving: 1 Tablespoon
Oils for Cooking: EVOO, Coconut Oil, Grape Seed Oil, Canola Oil, etc.
Sauces: Alfredo, Hollandaise
High Fat Salad Dressings
Mayonnaise
Butter
Avocado (Women: 2 oz - Men: 2½ oz)
Peanut Butter
Almond Butter
Cream Cheese
Olive Spread
Whole Olives (Women: ½ C - Men: ⅔ C)
Fat
Serving: 2 Tablespoon
Low Fat Cheese: Part Skim Ricotta Cheese, Light or Whipped Cream Cheese
Low Fat / Low Calorie Salad Dressings
Fat
Serving: ½ oz
American Cheese
Blue Cheese
Cheddar Cheese
Feta Cheese
Jack Cheese
Mozzarella Cheese
Parmesan Cheese
Swiss Cheese
Fat
Serving: 1 oz
Almonds
Peanuts
Cashews
Pecans
Sesame Seeds
Sunflower Seeds
Walnuts
and finally....
Freebies
I call these Freebies because they are high in fiber and low in calories. They are also flavorful and good for you, so eat all that you'd like to have!
Cauliflower
Celery
Chili Peppers (Red or Green)
Cucumbers
Mushrooms (Button, Crimini, White)
Radishes
Sprouts
Bok Choi
Cabbage
Endive
Lettuce
Radicchio
Spinach
Watercress