This week: 5oz chicken breast cutlets and 4 oz salmon

Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt.
I made 7 servings and each serving is approx 9 grain of fiber and about 250 calories

Stir fried green string beans with 1 tbsp olive oil and garlic and sea salt.

chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower
3/4 pound of ground cooked Bison (95% lean)
2 chicken cultets.

5am Breakfast: 
10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ c blueberries , 1 tbsp of flaxseed meal, 1 tsp stevia

830am: protein shake with scoop of miracle greens

10am
½ c breakstone  cottage cheese
½ mixed berries
¼ c of Barely fit granola

Noon:
5 Egg whites w/1 small red potatoe
or 1 c  june’s tuna salad on bed of greens  (can add 2 thin slice of avocado) and  1/3 c plain beans

3pm

Protein shake or 3 oz of Bison, tuna or chicken with an apple

Dinner: (3 hours before bed)

Chicken meatloaf or chicken cutlet
stirfry veg 2 cups
¼ c of red potatoes or beans

Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes
yesterday preparing my main meals for the week.

Saturday i cooked jasmine white rice and 6 serving of grass feed chili,
lean with some kidney beans and lots of spices for taste.

Sunday i cooked 1.5 pounds of shrimp with garlic,
a vegetable stirfry with 3 pounds of brocolli and 1 lb of aparagas with 1 tbsp of oil and garlic.

I also cooked Barilla high grain omega 3 pasta (3 cups cooked)

Now I put it all together…  added half veg stirfry to shrimp added some lite terriki sauce.  got 3 meal size containers added 1/2 c cooked rice and put 1/3 shrimp veg stirfry into each container as shown above.

add the other half of veg stirfry to high grain pasta and then spilt that into 5 servings.  These 5 serving will be served with the left over “skatewing” fish or chili.

Now i have 8 meals ready to go plus another 4 servings of chili for my spouse

 8:30am:           protein shake: 1 scoop protein and 8oz cold water and: ½ light multigrain Thomas English muffin w/1 TSP peanut butter or 4 egg whites on Thomas high grain English muffin

 10:30am:         ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola

12:30               Either:  1c June’s Tuna salad (see recipe) on either mixed greens or high grain 1 slice of bread or 4 egg whites, on oroweat thin whole wheat bread (spread ½ tbsp almond butter on bread)

 3pm:                Either:  c cottage cheese, ½ c berries, 1/4c barely fit almond vanilla granola  or ½ c June’s tuna  ½  slice of Thomas toasted high grain English muffins

 5pm                 protein shake & ½ apple

 7pm                 Dinner: EITHER: 4 oz of grilled chicken, Turkey/chicken meatloaf (see recipe) or 6 oz tilopia with either: 3 oz sweet pot or ½ c  of brown rice or beans and 2 c of  stirfry greens beans (see recipe)

9pm:                If hungry: ½ apple with tbsp almond butter

Shopping List:

8:30am:           ¼ c of dry oatbran cereal, 8oz mootopia skim milk   ¼ blue berries
                        Plus protein shake: 1 scoop protein and 8oz cold water

10:30am:         ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola

12:30               Either: 4 oz boars chicken breast with oroweat   or 4 egg whites, ¼ c ff cheese, & Thomas lite multigrain English muffin  w 1 tbsp almond butter

 3pm:                Either:  c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola  or ½ chicken breast sandwich (1 slice of grain bread)

5pm                 protein shake: 1 scoop vanilla protein and 8oz cold water, ice, 2 cups of spinach, ½ c plain ff greek yogurt & few fresh berries

 7pm                 Dinner: EITHER: 4 oz of grilled tuna steak or 4 oz stirfry shrimp with either: 3 oz sweet pot or 1 c cooked high grain pasta and 2 c of greens

9pm:                If hungry: ½ apple with tbsp almond butter

Turkey chili: http://www.leanimages.net/news/2010/05/turkey-chili/

I cooked turkey chili, 4 chick breast, high grain pasta, lots of green vegs.

my meals are simple and the same day to day:

sample one day:

Breakfast every day around 5 am: 1/4 c Mothers oat bran cooked with 1 cup moopatia skim, 2 tbsp flaxseed and 1/4 c blueberry

9am Protein shake

10am 1/2 cottage cheese and 1/2 c berries

noon 1/2 turkey ( 3 to 4 0z of turkey)  sandwich on one slice of jewish rye

or chicken breast on bed of spinach

mid after noon snack: either protein shake, 1/2 turkey sandwich or 1/2 c cottage cheese

dinner: turkey chili or chick breast with 2 cups of cooked greens and 1/2 c of high grain pasta plain

place in bowls in

Shopping list: