Meal Plan + Grocery List 1

​For proper daily nutrition see How to Meal Plan in 3 Simple Steps + Nutrition Chart.

Meal planning is easy with a simple plan that included 4 balanced dinners of 500 calories (one crock pot meal) and grocery list. Just add in breakfast, lunch, and snacks to your meal planner. 

Day 1 : Skinny chicken Spinach salad

Serves 4

• olive oil spray
• 1/4 cup Italian bread crumbs
• 1 lb. boneless skinless chicken breasts cutlets
• 1 bag baby spinach
• 1 pint fresh strawberries
• 1/4 cup slivered almonds
• 4 tbsp. light poppyseed dressing
• 4 whole wheat bread rolls.

Directions:

1. Preheat oven to 425 F.
2. Prepare chicken.  Rinse chicken and roll in crumbs until lightly covered.  Place on baking sheet sprayed lightly with olive oil spray.  Bake for 30 minutes.
3. Prepare salads.  On plates, place spinach, chicken, strawberries, and almonds. Serve with dressing and bread roll.

Serve with 1/2 cup skim milk (or 1/2 cup low-fat pudding)

Day 2: classic POT ROAST (Crock pot)

Serves 4 

• 1-2 lb. lean beef roast
• 4 medium potatoes
• 1/2 onion, diced
• 1 lb. baby carrots
• 1 cup celery, diced
• 1-15 oz. can diced tomatoes
• 1/2 tsp. garlic salt (optional)
• 1 tbsp. Italian seasoning

Directions:

1. Place all ingredients in crock pot.  Add 1-2 cups water.
2. Cook on high for 4 hours or low for 8 hours.

​Serve with 1/2 cup low-fat frozen yogurt.

Day 3: Skinny ham and cheese macaroni

Serves 4

• 1 cup elbow macaroni
• 2 cups fresh broccoli florets
• 1 cup fully cooked smoked ham, cubed
• 1/4 cup onion, diced
• 1 cup skim milk
• 1 tbsp. cornstarch
• 1 cup shredded cheddar cheese
• 3/4 cup Italian bread crumbs
• 1 tbsp. butter

For Baked Apples

• 4 green apples
• 4 tsp. brown sugar
• 1 tsp. cinnamon

Directions:

1. Preheat oven to 350 F.
2. Cook macaroni according to package directions; drain.
3. In a 2-quart casserole combine first 4 ingredients.
4. For sauce, stir milk, cornstarch, and pepper in saucepan until thickened.  Add cheese and stir to melt.  Add to casserole and top with bread crumbs and butter.
5. Bake uncovered for 30 minutes until lightly browned.
6. For Baked Apples, halve and core apples. Top with brown sugar and cinnamon.  Place in a small casserole with 1 Tbsp. water.  Cover and bake for 25-30 minutes.

Serve with Baked Apples for dessert.

Microwave Directions:  Use microwave-safe casserole dish, and microwave (without bread crumbs) for 6 minutes.  Top with bread crumbs and microwave for 1 minute.

Day 4: SKINNY CLAM CHOWDER

Serves 4

• 1 1/4 cups water
• 1 teaspoon chicken bouillon granules
• 1 cup carrots, shredded
• 1 cup frozen peas
• 1/4 cup onion, finely diced
• 1/8 tsp. pepper
• 1 cup skim milk
• 2 tbsp. cornstarch
• 2-6 1/2 ounce cans minced clams
• 1 cup shredded cheddar cheese

Directions:

1. In a 2-quart saucepan combine first 6 ingredients.
2. Stir milk and cornstarch together.  Stir into pan.  Cook and stir until thick and bubbly.  Add undrained clams and cheese.  Stir until cheese melts. 

Serve with drop biscuits (Bisquick Recipe on box).

Grocery List

​Fresh Vegetables

• 1 bag baby spinach (4 cups)
• 4 medium potatoes
• 1 onion, diced
• 1 lb. baby carrots
• 1 cup celery, diced
• 2 cups fresh broccoli florets
• 1 cup carrots, shredded

Fresh Fruit

• 1 pint fresh strawberries
• 4 green apples

Meats & Fish

• 1 lb. boneless skinless chicken breast cutlets
• ​1-2 lb. lean beef roast
• ​1 cup fully cooked smoked ham, cubed

Dairy

• 6 cups skim milk (pudding box, optional)
• 2 cups shredded cheddar cheese
• 1 tbsp. butter

Packaged

• 1 cup Italian bread crumbs
• 1/4 cup slivered almonds
• 4 tbsp. light poppyseed dressing
• 1-15 oz. can diced tomatoes (optional)
• 1 cup elbow macaroni
• 2-6 1/2 ounce cans minced clams
• 2 cups low-fat bisquick
  

Bakery

• 4 whole wheat bread rolls

Frozen

• 4 servings low-fat frozen yogurt
• 1 cup frozen peas

Have on Hand

• olive oil spray
• 1/2 tsp. garlic salt (optional for Classic Pot Roast)
• 1 tbsp. Italian seasoning
• ​1 tbsp. cornstarch
• ​4 tsp. brown sugar
• 1 tsp. cinnamon
• ​1 teaspoon chicken bouillon granules
• 2 tbsp. cornstarch
• salt & pepper