Weekly Meal Plan Ideas

Following on from my post earlier in the week answering the questions of – What do I eat and What do I eat when I go to a Restaurant? I thought I would put together a quick post showing you what a typical week in food is like for me.  So we have the outlines of a weekly meal plan for you to follow if you need some ideas. 

I chose a week where I didn’t have a lot of events on (which is pretty standard for me, but the week before this I had a work dinner, dinner with some ex-colleagues, after course snacks and a #bloggersbrunchclub brunch all in the same week) so this week most closely resembles what the more normal fare for me is. 

We tend to go out for dinner or lunch once every 2-3 weeks and I usually treat myself to some form of takeaways for lunch on a Friday (or one day during the week if my office friends are in the office on the same day), often this craving is filled with sushi, sometimes a burger. 

So here we go, a week of things that went into my stomach! 

Monday:
Breakfast: 1 slice bacon, 2 scrambled eggs, approx 50g frozen vegetables, 1 heaped tsp of home made peanut butter.
Morning Tea: 1 cup english breakfast tea, 1 apple & three protein truffles
Lunch: 1 small Chicken Breast & approx 100g frozen vegetables
Afternoon Tea: Double Chocolate Chunk Quest bar + 1 cup green tea with berry
Pre-workout: BCAA/Creatine drink + Small Ramekin of Home made yoghurt, a few nuts and diced mango. 
Dinner: 1 Piece home crumbed schnitzel, approx 150g roast vegetables & approx 100g frozen vegetables.

Tuesday:
Breakfast: 1 slice bacon, 2 scrambled eggs, approx 50g frozen vegetables & a peppermint tea.
MT: 1 cup english breakfast tea, 1 pear &  four protein truffles
Lunch: 1 piece of leftover schnitzel & approx 100g frozen vegetables
AT: Quest bar + 1 cup green tea with berry
Pre-course snack:  Small ramekin of Low calorie Jelly with some diced mango and two pitted dates.
Dinner: 150g Scotch Fillet with approx 150g roast vegetables and approx 100g frozen vegetables. 
After Dinner: Taste test slice of nut slice I randomly attempted making & cup of chai tea.

Wednesday:
Breakfast: 1/2c oats with 1/2 serve protein powder, couple of spoonfuls of home made greek yoghurt, sunflower seeds and a few bits of dried papaya with a hot lemon drink with a dash of sweetener. 
MT: 1 cup english breakfast tea, a slice of nut slice (home made) & a fortune cookie (we were given a bunch at work)
Lunch: 1/2 slice schnitzel,  1/2 a small Chicken Breast & approx 100g frozen vegetables & a sneaky small slice of the nut slice (that stuff is dangerously good!)
AT: Quest bar + 1 cup green tea with berry
Pre-workout: BCAA/Creatine drink 
Dinner: Home made Chicken Panang Curry with a little bit of rice
After Dinner: Cup of Chai tea and a slice of nut slice (told you it was good!)

Thursday:
Breakfast: 1 slice bacon, 2 scrambled eggs, approx 50g frozen vegetables, 1 heaped tsp of home made PB and half a cup of chai tea.
MT: Piece of nut slice
Lunch: Leftover Panang curry (no rice)
AT: Quest bar + 1 cup green tea with berry
Dinner:Chicken Jaipuri with Rice, a mango lassi and a shared garlic naan (the b/f took me out for dinner, so cute!).

Friday:
Breakfast: 50g chicken breast, 2 scrambled eggs, approx 50g frozen vegetables, 1 heaped tsp of home made PB
MT: 1 cup english breakfast tea & a very small slice of cake a recruitment agent dropped in at work.
Lunch: 2 slices of chicken & pesto pizza. (out for lunch with colleagues)
AT:  1 cup green tea with berry
Pre-workout: BCAA/Creatine drink & 1/2 slice left over pizza from lunch
Dinner:Approx 100g Salmon, few mouthfuls of rice and approx 100g frozen vegetables (I was feeling a bit yuck in the tummy so didn’t eat much)

Saturday:
Breakfast:BCAA Drink (still feeling ick in the tummy and wasn’t sure about keeping food down)
MT: 1 one square meal bar
Lunch: 2 slices shoulder bacon, 2 poached eggs and a serve of brocoslaw with a small piece of nut slice and brownie I made earlier today. 
AT: small piece of home made clean chocolate brownie & nut slice
Dinner: Roast Lamb with roast kumara, peas carrots and fries (swapped from mash – I can’t stand mash!)

Sunday: 
Breakfast: 1 slice bacon, 2 scrambled eggs, approx 50g frozen vegetables, 1 heaped tsp of home made PB
MT: 1 small piece of brownie & nut slice. (both homemade)
Lunch: Home made Pumpkin Soup and home made bread. 
AT: 1 small piece of brownie & nut slice, chai tea
Dinner: Piece of Rump Steak, roast kumara and carrots, broccoslaw, frozen vegetables

I’m sure there are still plenty of tweaks that could be made to what I’m eating, we could increase fresh vegetables consumption and I could drop the almost daily quest bar but the fact of the matter is that they are convenient, fit my lifestyle and I enjoy them so they stay and it doesn’t bother me in the slightest. 

This week ended up being a bit of a non-standard week for me as well, two weeks in a row where I ended up having a few meals out. Usually I go out every second week roughly and buy my lunch once per week! I also did a lot of creating in the kitchen where I usually try to limit my creations to one per weekend and try to do it every second weekend but I got a bit excitable this week and weekend 😉

I hope this weekly meal plan has helped you with some ideas of what you might be able to eat and change in your diet (if you have any tips for me, let me know in the comments!). Just keep in mind that I am sitting on my butt all day at work but go to the gym four days per week so am reasonably active when I get into the gym.  If you are looking to loose weight I would try to stay away from the higher calorie items like the Quest Bars and the Nut Slice and replace with fruit or vegetables or maybe even a couple of corn thins. 

What does a typical day look like for you? Do you eat a cooked breakfast? Comment below and let me know 🙂