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Meal Planning

Example Meal Plan and Recipes

December 17, 20247 min read

Example Meal Plan and Recipes

Meal Planning

Breakfast:

Oatmeal with Berries and Almonds

*350 cal

12 g

Mid-Morning:

Apple Slices with Peanut Butter

*180 cal

4 g

Lunch

Egg Salad Sandwich

*450 cal

18 g

Afternoon Snack

Greek Yogurt with Honey and Walnuts

*200 cal

15 g

Dinner

Baked Salmon with Quinoa and

Steamed Vegetables

*500 cal

15 g

Evening Snack

Cottage Cheese with Berries

*150 cal

12 g

* indicates approximate value

Breakfast

1. Overnight Oats (*300 cal/15 g)

  • Ingredients: Rolled oats (1/2c), almond milk (1/2c), Greek yogurt (1/4c), chia seeds (1 Tbsp), and your choice of toppings (like berries or nuts).

  • Instructions: Combine oats, almond milk, and chia seeds in a jar. Refrigerate overnight. In the morning, add your favorite toppings.

2. Greek Yogurt Parfait (*250 cal/15 g)

  • Ingredients: Greek yogurt (3/4c), mixed berries(1/2c), and a handful of granola or nuts (1/4c).

  • Instructions: Layer Greek yogurt with berries and granola in a bowl or glass for a quick, nutritious meal.

3. Avocado Toast (*250 cal/5 g)

  • Ingredients: Whole grain bread (1 piece), ripe avocado (medium), and optional toppings (like poached egg or tomato slices).

  • Instructions: Toast the bread, mash avocado on top, and add any desired toppings.

4. Veggie Omelette (*200 cal/14 g)

  • Ingredients: Eggs (2 large), spinach, tomatoes, and onions (1/2c mixed).

  • Instructions: Whisk eggs, pour into a heated pan, and add chopped vegetables. Cook until set, and season to taste.

5. Smoothie Bowl (*300 cal/10g)

  • Ingredients: Fruit (1c), greek yogurt (1/2 c), almond milk (1/2c), granola (1/4c).

  • Instructions: Blend until smooth. Pour into a bowl and top with your favorite toppings.

Lunch

1.Mason Jar Salad: (*300 cal/15g)

  • Ingredients: choice of greens (2c), chopped veggies (1c), protein (like chickpeas or grilled chicken-3oz), avocado (1/4c), and a light dressing in a jar (1 tbsp).

  • Instructions: layer ingredients and shake it up when you’re ready to eat!

2. Turkey and Avocado Wrap: (*400 cal/22g)

  • Ingredients: hummus (2tbsp), whole grain wrap (1 medium), turkey (3 oz), avocado (medium), mixed greens (1/4 c)

  • Instructions: spread hummus on a whole grain wrap, add turkey slices, avocado, and mixed greens. Roll it up for a satisfying meal.

3. Chickpea Salad: (*300 cal/12g)

  • Ingredients: canned chickpeas (1/2c), diced cucumber, tomatoes, red onion (1 cup mixed), and a drizzle of olive oil and lemon juice.

  • Instructions: mix and serve-serve it cold for a refreshing lunch.

4. Egg Salad: (*250 cal/14g)

  • Ingredients:hard-boiled eggs (2 large), Greek yogurt (1 tbsp), mustard (1 tsp), and chopped celery (1 stalk).

  • Instructions- Mix together ingredients with mashed eggs, Serve it on whole grain toast or in lettuce wraps.

5. Rice Bowl: (*450 cal/12g)

  • Ingredients: cooked brown rice of quinoa (1/2c), black beans (1/2c), corn (1/4c), diced tomatoes (1/2c), avocado (medium), lime juice (1 tbsp)

  • Instructions: Combine cooked brown rice or quinoa with black beans, corn, diced tomatoes, and avocado. Top with a squeeze of lime juice for flavor.

Dinner

Lemon Garlic Shrimp Stir-Fry (*450 cal/50g)

Ingredients:

  • 1 lb shrimp (peeled and deveined)

  • 2 cups broccoli florets

  • 1 red bell pepper, sliced

  • 1 zucchini, sliced

  • 2 tbsp olive oil

  • 3 cloves garlic, minced

  • Juice of 1 lemon

  • Salt and Pepper to taste

  • 1 tsp chili flakes (optional)

  • Cooked quinoa or rice (optional for serving)

Instructions:

  • Heat 1 tbsp olive oil in a large pan over medium heat. Add garlic and sauté for 1 minute.

  • Add shrimp, season with salt, pepper, and chili flakes. Cook until pink (about 3-4 minutes).

  • Remove shrimp and set aside. In the same pan, add the remaining olive oil.

  • Toss in broccoli, bell pepper, and zucchini. Stir-fry for 5-7 minutes until veggies are tender but still crisp.

  • Return shrimp to the pan and squeeze lemon juice over the stir-fry.

  • Serve over quinoa or rice, if desired.

Grilled Chicken Salad with Avocado and Lemon Vinaigrette (*600 cal/45g)

Ingredients:

  • 2 boneless, skinless chicken breasts

  • 4 cups mixed salad greens

  • 1 avocado, sliced

  • 1 cup cherry tomatoes, halved

  • ½ cucumber, sliced

  • ¼ red onion, thinly sliced

  • 2 tbsp olive oil

  • Juice of 1 lemon

  • 1 tsp Dijon mustard

  • Salt and pepper to taste

Instructions:

  • Season chicken breasts with salt and pepper. Grill over medium heat for 6-8 minutes per side until cooked through. Slice once done.

  • In a small bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper to create the vinaigrette.

  • In a large bowl, toss salad greens, tomatoes, cucumber, red onion, and avocado.

  • Top the salad with sliced grilled chicken and drizzle with the lemon vinaigrette.

Vegetable Stir-Fry with Tofu or Chicken (*400 cal/18g)

Ingredients:

  • 1 block firm tofu, cubed OR 1-2 chicken breasts

  • 1 tbsp sesame oil

  • 1 red bell pepper, sliced

  • 1 cup snap peas

  • 1 carrot, thinly sliced

  • 1 zucchini, sliced

  • 2 tbsp low-sodium soy sauce

  • 1 tbsp rice vinegar

  • 1 tbsp honey

  • 2 cloves garlic, minced

  • 1 tsp grated ginger

  • Sesame seeds (optional, for garnish)

  • Cooked brown rice (optional, for serving)

Instructions:

1.Heat sesame oil in a pan over medium heat. Add tofu cubes and cook until golden on all sides (about 5-7 minutes). Remove and set aside.

2.In the same pan, add garlic and ginger, sautéing for 1 minute.

3.Add bell pepper, snap peas, carrot, and zucchini. Stir-fry for 5-7 minutes until tender-crisp.

4.Stir in soy sauce, rice vinegar, and honey. Add tofu back into the pan and toss everything together for 2 more minutes.

5.Serve with brown rice and sprinkle sesame seeds on top, if desired.

Salmon with Roasted Vegetables (*500 cal/45g)

Ingredients:

  • 2 salmon fillets

  • 2 cups Brussels sprouts, halved

  • 1 sweet potato, cubed

  • 1 red onion, sliced

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1 tsp smoked paprika

  • Salt and pepper to taste

  • Lemon wedges for serving

Instructions:

  • Preheat the oven to 400°F (200°C). Toss Brussels sprouts, sweet potato, and onion in 1 tbsp olive oil, garlic powder, paprika, salt, and pepper.

  • Spread veggies on a baking sheet and roast for 20-25 minutes, turning halfway.

  • Season salmon fillets with salt and pepper. In a pan, heat the remaining olive oil over medium heat and cook the salmon for 4-5 minutes per side, until golden and cooked through.

  • Serve salmon with roasted vegetables and a squeeze of fresh lemon juice.

Chicken and Veggie Lettuce Wraps (*450 cal/35g)

Ingredients:

  • 1 lb ground chicken

  • 2 cloves garlic, minced

  • 1 carrot, shredded

  • 1 zucchini, diced

  • 1 red bell pepper, diced

  • 2 tbsp hoisin sauce

  • 2 tbsp low-sodium soy sauce

  • 1 tbsp rice vinegar

  • 1 tbsp olive oil

  • Bibb lettuce leaves

  • Green onions, sliced (for garnish)

Instructions:

  • Heat olive oil in a pan over medium heat. Add garlic and ground chicken, cooking until browned (about 6-8 minutes).

  • Stir in carrots, zucchini, and bell pepper. Cook for another 4-5 minutes until the vegetables are tender.

  • Add hoisin sauce, soy sauce, and rice vinegar to the pan. Stir to coat everything and cook for another 2 minutes.

  • Serve the chicken mixture in lettuce leaves and top with sliced green onions.

Slow Cooker Chicken and Vegetable Stew (*300cal/30g)

Ingredients:

1 lb boneless, skinless chicken breasts or thighs

4 cups low-sodium chicken broth

2 cups carrots, sliced

2 cups celery, sliced

1 cup diced onion

Instructions:

  • Place the chicken, broth, carrots, celery, onion, sweet potato, garlic, thyme, rosemary, salt, and pepper in the crock pot.

  • Cover and cook on low for 6-8 hours or high for 3-4 hours.

  • About 15 minutes before serving, shred the chicken with two forks and stir in the spinach or kale until wilted.

  • Serve warm and enjoy a hearty, balanced meal!

This stew is high in protein, packed with fiber-rich vegetables, and perfect for meal prep.

High Protein Snack Options

1. Greek Yogurt

(1 cup/10-12g)

2. String Cheese

(1 stick/6-8g)

3. Hard-Boiled Eggs

(2 eggs/12g)

4. Protein Bars

(1 bar/10-20g)

5. Jerky (Beef, Turkey, or Chicken)

(1 oz/9-12g)

6. Cottage Cheese Cups

(1/2 cup/10-12g)

7. Tuna Packets

(3 oz/15-20g)

8. Apple Slices with Peanut Butter

(1 medium apple,1 tbsp PB-4g)

9. Hummus and Veggies

(2 tbsp/2-3g)

10. Almonds or Mixed Nuts

(1/4 cup/6-8g)

Chocolate Chip Protein Balls

Ingredients:

  • 1 cup rolled oats

  • ½ cup natural peanut butter (or almond butter)

  • ¼ cup honey or maple syrup

  • ½ cup chocolate chip (dark or semi-sweet)

Instructions:

  • In a large bowl, combine oats, peanut butter, honey, protein powder, chocolate chips, chia seeds (if using), and vanilla extract.

  • Mix until well combined. If the mixture is too dry, add a little water, 1 tablespoon at a time, until the texture is soft and easy to roll.

  • Roll the mixture into small 1-inch balls using your hands.

  • Place the protein balls on a baking sheet and refrigerate for about 20-30 minutes to set.

  • Store in an airtight container in the fridge for up to a week

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