Weekly Menu Plan, Make Ahead Action Plan, and Sample Grocery List

Hi there everyone!

Hope you had a nice weekend. I know it goes by way too fast.

The last couple menu plans I have been giving meal options rather than a structured day by day format. However, I have come to realize that my family wants and needs a more structured menu plan so I am going back to using a chart layout. This is much more helpful, especially for my husband, when I am working late or nights.

Additionally, because I am still in weight loss mode I will be following a 1300 – 1500 calorie menu plan. My husband and kids on the other hand adjust their portions and/or add healthy snacks to increase their daily calories.

Check Out My Other Recipes

Use this as a guide and adapt it to fits the needs of your family.

1300 – 1500 Calorie Menu Plan

August 22, 2011 – August 28, 2011

Breakfast Lunch Dinner Snack Total Calories
Monday Breakfast SandwichCoffee with 2 tablespoons creamer

365 calories

Bean and cheese burrito (recipe coming)Chobani Greek yogurt

1 cup strawberries

494 calories

Kashi cereal nightgranola bar

400 calories

Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1359 – 1399
Tuesday Oatmeal with pure maple syrupCoffee with 2 tablespoons creamer

415 calories

Bean and cheese burritoChobani Greek yogurt

1 cup strawberries

494 calories

Barbecue chickenCorn

Brown rice with shredded parmesan

402 calories

Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1411 – 1451
Wednesday Breakfast SandwichCoffee with 2 tablespoons creamer

365 calories

Spinach Salad with hardboiled egg, cucumber, tomato, and Newman’s Own Raspberry dressingChobani Greek yogurt

Cheese stick

413calories

Shrimp Risotto (recipe coming)430 calories Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1308 – 1348
Thursday Oatmeal with pure maple syrupCoffee with 2 tablespoons creamer

415 calories

Shrimp Risotto leftovers430 calories Chicken parmesan wraps (recipe coming)475 calories

 

Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1420 – 1460
Friday Breakfast SandwichCoffee with 2 tablespoons creamer

365 calories

Bean and cheese burritoChobani Greek yogurt

1 cup strawberries

494 calories

Turkey and black bean tacos462 calories Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1421 – 1471
Saturday Breakfast SandwichCoffee with 2 tablespoons creamer

365 calories

Tuna salad wrapChobani greek yogurt

1 cup frozen fruit

535 calories

Cheeseburger WrapCeasar salad with yogurt dressing

578 calories

 

Snack bag popcorn100 calories 1578
Sunday Breakfast SandwichCoffee with 2 tablespoons creamer

365 calories

BLT WrapsChobani yogurt

1 cup frozen fruit

535 calories

Linguine and clam sauce407 calories

 

 

Snack bag popcorn100 calories

Or

Skinny Cow ice cream sandwich

140 calories

1407 – 1447

Make Ahead Action Plan

  • Bean and cheese burritos can be prepared ahead of time and frozen. Recipe and tutorial coming soon.
  • Beef for cheeseburger wraps can be prepared ahead of time and frozen.
  • Chicken can be marinated in barbecue sauce ahead of time and frozen. Tutorial coming soon.
  • Spinach salad can be put together and kept in the refrigerator. The hard-boiled egg can be cooked ahead of time but keep in the shell until the night before you will eat it. Hard-boiled eggs can keep for a week in the refrigerator if left in their shells.
  • Tuna salad can be prepared ahead of time and stored in a container in the refrigerator. Don’t put the tuna mixture in the wrap until the morning or it will get soggy.
  • Taco mixture and clam sauce can all be made ahead of time and frozen.
  • The chicken for the chicken parmesan wraps can be made ahead of time and frozen.

To reheat frozen meals and meal starters take out the night before and let defrost in the refrigerator. Except rice that can go right into the microwave from freezer.

Sample Grocery List

Here is a sample grocery list for this week’s menu plan. Of course what you have on hand and the number of people you need to cook for will determine the items you pick up from the grocery store.

I hope this is helpful as you put together your healthy family friendly menu plan. What’s on your menu this week?

Get Instant Access to My Best Weight Loss Tips & Strategies!

Sign up now for a free step-by-step 7-day email course that I created exclusively for my email subscribers! That's you. I will teach the best habits, strategies, and insider tips so you can enjoy a lifestyle that encourages and supports weight loss! Stop relying on willpower and take control back over your life! You can do this. Let me help!

We will never send you spam, and you can unsubscribe at any time. Powered by ConvertKit

Comments

  1. Your menu plan looks great, I love how you add in the calories. I look forward to seeing your recipes that are to come and to see many more of your menu plans.

  2. I could really use some help with menu planning! I’ve been doing better – trying to plan 3 nights of dinners ahead of time (which for me is good). I love bean and cheese burrito but my oldest daughter does not, or that would be on our menu every week. This week we had White Spinach Lasagna and salad, Orange Roughy with couscous and broccolli and tonight cheeseburgers and salad. Tomorrow night? Not there yet!

    • Hi Ann! Sorry for the late response. You are doing so planning and that is great. Slow and steady mama! What are some of your menu planning questions that I could help with?

  3. I enjoyed your menu planning, I like to incorporate fruit as a snack, it’s full of fiber and keeps me full!

    • Hi Elsa! Fruit is one thing I need to get much better at eating. I am not a real fruit person even though I know how good it is for me. Thanks so much for stopping by.

Share Your Thoughts

*