Check out what a healthy meal plan looks like in our house even over a holiday including dinner, lunch, breakfast and snack ideas!
This is my second weekly meal plan that I’ve put together for my readers to see what a week’s worth of eating looks like in a dietitian’s house (keeping in mind that ALL dietitians are not the same). If you’d like to check out my first weekly meal plan check it out here.
I actually hesitated posting this week’s meal plan because 1) it was a holiday week so it was definitely not typical and 2) it isn’t one of the healthiest weeks, but then I thought that is the exact reason I SHOULD be posting it – to show you that everything can fit and you don’t need to have a healthy diet every single day to be healthy. So here it is!
Monday (10 minutes)
- Brinner: pancakes (made ahead of time and reheated)
- Turkey sausage
- Fresh fruit, tomatoes
Tuesday (15 minutes-prepped watermelon) – 4th of July
- At neighbors party: Beef Sliders, coleslaw, salad, fresh fruit (kids mostly ate cookies and candy – not kidding)
- I brought a large watermelon that I hollowed out and then added 4 kinds of chopped fruit to it
Wednesday (15 minutes)
- Pizza carry out night!
- Large Salad (enough for the week): bell peppers, cucumbers, dried cranberries, feta cheese, sunflower seeds
- Dan and I ate the salad, kids ate bell peppers, carrots and cherry tomatoes with hummus
- Dan and I ate the salad, kids ate bell peppers, carrots and cherry tomatoes with hummus
Thursday (15 minutes)
- Jersey Mike’s Sub (turkey, swiss) – for adults; boxed macaroni and cheese for kids
- Broccoli Salad
- Raw sliced bell peppers, carrots, cherry tomatoes/hummus
Friday (5 minutes)
- Leftover pizza
- Fresh veggies (pre-cut bell peppers ahead of time), cherry tomatoes
Saturday (10 minutes)
- Barbecue at friend’s house after our neighborhood’s mini triathlon: menu included burgers, hot dog, pasta salad, macaroni and cheese, fresh fruit, raw veggie tray
- I brought sliced watermelon
Sunday (45 minutes)
- Baked Reuben Sliders — recipe coming soon!
- Salad (made earlier in the week)
Breakfast this week
- Eggs – sunny side up (my oldest JP actually made some of his own for the first time!), with whole wheat toast
- Homemade granola with Greek yogurt or skim milk: I double this batch and it lasts about a week
- Cereal: Quaker Squares, Rice Krispies
- Homemade pancakes: I typically make 6 cups of batter, similar to Weelicious’s pancake mix, freeze half and keep half in the refrigerator for the week
Lunch this week
Honestly lunch was all over the place since we were so busy with the holiday week and not eating at normal times.
- Deli meat sandwiches: this week I bought turkey and ham
- Whole wheat crackers, turkey/ham, raw vegetables and hummus
- Fresh fruit and raw vegetables/hummus/pretzel sticks
- McDonald’s (kids had 4 piece chicken nuggets or cheese burger with fries) + fruit from home — yes, McDonald’s even happens once in awhile!
Snacks this week
- Fresh veggies (pre-cut bell peppers ahead of time), cherry tomatoes
- Fresh fruit: watermelon, grapes, bananas, apples
- Pretzels sticks/hummus
- Veggie Straws
- Granola bars (typically BelVita)
This week was a bit different with the holiday week since we had a few barbecues/parties throughout the week. However, I still wanted to show you how a not so typical week looks like to show that you can still try to fit in nutritious foods when you’re not always the one doing the cooking.
Tips for eating at parties/barbecues
- Offer to bring a healthy side dish (fresh fruit or vegetables)
- Go through the food line only once
- Socialize away from the food
- Focus on drinking mostly water; if you do drink alcohol, drink a full glass of water in between beers/glasses of wine/etc.
- Don’t show up at the party starving!
I’d love to hear what you think about my meal plans so far. Any suggestions or comments are welcome!
This Healthy Weekly Meal Plan {Summer: Week Two} post first appeared on Chocolate Slopes.
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