Commitment to Health and Fitness [On the Menu]

Sunday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 c Kashi Go Lean, 1/2 c skim milk
Lunch: Chicken Salad with Tomatoes and Cucumber, 1 c cherries, zucchini sticks
Snack: Zucchini Muffin
Dinner:  Grilled Salmon with Spicy Honey Basil Sauce, grilled zucchini and summer squash

Monday 
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled Chicken with Mango, Bell Pepper and Avocado
Snack: Protein Bar
Dinner: Chicken Salad with Tomatoes and Cucumber (leftovers)

Tuesday
Breakfast: Protein Fruit Smoothie with Groud Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Chicken Salad with Mango, Bell Pepper and Avocado (leftovers)
Snack: Protein Bar
Dinner: Grilled Chicken with Cherries, Shallots and Arugula, 1/2 c whole wheat couscous, 1 c roasted zucchini and squash

Wednesday
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Grilled Chicken with Mango, Bell Pepper and Avocado (leftovers), 1 c cherries
Snack: Protein Bar
Dinner: Grilled Chicken and Escarole Sandwich with White Bean Spread

Thursday
Breakfast: Protein Fruit Smoothie with Ground Flax
Snack: 1 c Kashi Go Lean, 1/2 c skim milk
Lunch: Grilled Chicken and Escarole Sandwich with White Bean Spread (leftovers)
Snack: Protein Bar
Dinner: Chicken Parmigiana, Zucchini-Summer Squash Salad

Friday 
Breakfast: Egg White Sandwich (4 egg whites, 1 tbs ground flax, 1 oz mozarella), 2 slices Ezekiel
Snack: 1/2 c fat free cottage cheese, 1/2 c fresh blueberries, 1 tbs. chia seeds, 1/4 c toasted walnuts
Lunch: Chicken Parmigiana, Zucchini-Summer Squash Salad (leftovers)
Snack: Protein Bar
Dinner: OUT (Pre-half marathon)

Saturday (AF Half Marathon and Glenwood Garden 5k)
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-race)
Snack: Recovery Bar (pack for traveling)
Lunch: (traveling)
Snack: Protein Bar
Dinner: ? (evening race)

This week's menu planned around 1 race Fri evening, 2 races on Sat, daughter's cheer practice schedule and CSA (Consumer Supported Agriculture) weekly pick up.

Prep For the Week:

1. Pack lunches the night before.
2. Sun. - grill chicken for Mon., Tues. and Wed. meals.
3. Sun. - wash and spin dry greens for the week
4. Sun. - Pack cranberries and edamame or soy nuts for a.m. snacks during the week
5. Fri. - Pack snacks for traveling and race recovery. 

Menu Planning Tips: 

Before you start writing the menu for the week check the calendar. Plan sit down meals and leftovers around the family schedule. 

Double a recipe to have leftovers for lunch or to serve on a busy weeknight.

Recipe and menu planning template downloads found here Recipes and Menu Planning Templates.

Comments

[AnnG]

Looks like a great menu plan!

[Christy_TheSisterhood]

Sounds very yummy! I love Whole Living, and love that you use so many of their recipes. I need to delve in and try some as well!

[jillconyers]

Thank you Ann.

Jill Conyers
My Blog: http://jillconyers.typepad.com/
I believe no decision should be made while running up hill. ~Nike

[jillconyers]

Thanks Christy! I've yet to find a recipe at WL that  I didn't like.

Jill Conyers
My Blog: http://jillconyers.typepad.com/
I believe no decision should be made while running up hill. ~Nike

[Marissa]

what great meals! My goodness, I don't need a weekly meal plan, I'll just follow yours! All of it sounds healthy and delicious :) I'll let you know which recipes I try! THANK YOU!