Healthy Eating Plan with Two Weeks of Menus and Choices by Meal
Many healthy eating plans and books have fabulous recipes. I am sure that those meals would be wonderful if I could go to the market every day to pick up fresh ingredients for that night’s culinary creation. Unfortunately, those book authors have never sent their chef shopping at 5:00 p.m. with my three kids.
I realistically can shop once a week at two different markets. In his efforts to prevent starvation at the hands of his wife’s cooking, my husband began meal planning and grocery shopping with me on the weekends, which led to the development of some of the menu items in this healthy eating plan.
Smooth and/or Sweet Snacks
1. An ounce of cheese or cheese stick
2. Hard boiled egg
3. Yogurt-- Plain with a teaspoon of fruit spread
4. Yogurt parfait with fresh fruit
5. Glass of Milk
6.”Baked” cinnamon apples -- put sliced apples in the microwave for 2 minutes until soft. Top with cinnamon.
7. Fruit smoothie 8. Frozen (no sugar added) fruit
9. Frozen fruit popsicles
10. Yogurt stick, frozen, with NO high fructose corn syrup (try Stonyfield Farm Organic)
11. Power Bar -- I prefer Clif Luna bars or Zbars for the kids.
12. Healthy blueberry muffin
13. Moist pumpkin muffins
14. Best zucchini muffins
15. Pureed frozen fruit, especially no sugar added frozen mango (great in the summer--it's like sherbet).
Crunchy and/or Salty Snacks
1. Red, yellow, orange bell peppers with hummus
2. Sugar snap peas and carrots with hummus 3. Edamame beans
4. Pear slices with 1/2 oz of blue cheese
5. Cottage cheese and apples
6. Peanut butter and celery
7. Peanut butter and crackers
8. Peanut butter on a banana
9. Crunchy peanut butter on apple slices (thanks Bj)
10. Cashew butter on crackers with fruit
11. Peel and slice a banana in half lengthwise. Spread each slice with 1 tsp soy or sunflower seed butter. Top with a line of fresh blueberries. This is a nut-free, gluten free, dairy free snack packed with protein, fiber and antioxidants. (Thanks Angela)
12. Handful of whole almonds
13. Trail mix with almonds, raisins, dried apricots, cereal
14. Piece of whole fruit with a few whole walnuts
15. Dried apricots with whole shelled walnuts
16. 2 slices of turkey wrapped around 2 bread and butter pickles
17. Apple slices rolled in swiss cheese and turkey
18. Meat roll (turkey,ham,lean roast beef) spread with light cream cheese and shredded carrots
19. Bowl of cereal and milk
20. Bag of cereal for on-the-go
21. A cup of low sodium chicken and vegetable soup with 3 whole wheat crackers.
22. 1 mini bag of “smart pop” microwave popcorn with a spritz of butter spray and 1 tsp sugar
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