Weekly Meal Plan – July 9 to July 15

Meal Plan July 9 – Printable

Meal plan image

Its that time of week again, check your cupboards, check the freezer and check the fridge, plan, plan, plan and shop, shop, shop.  Does this sound like you?  Sure sounds like me.

This week I’ve selected some of my favorite meals from the THM cookbook to share with you.  I’ve lost 6 pounds over the last 3 weeks and really wanted to shake things up a bit to avoid any stalls, so I’ve also added in a few FP lunches, these ones are so filling and yummy you will never notice that they are FP.

A Few Reminders…

  • Don’t forget your fluids, its summertime so we need to drink even more, make sure to include lots of water, GGMS, and other favorites
  • some of the recipes below you will notice that I mention 1/2 recipe, this is because the full version would be way too much for my family, adjust as you need for your family
  • At the top of this page is a printable link to the menu plan below
  • Let me know your thoughts on these meal plans and be sure to share your ideas.
Day Type Meal Food items Page
Sat. July 9 E Breakfast Bust-a-myth banana cake, 1/2 cup Greek yogurt w/ slim belly jelly 298 & 478
S Snack Strawberry Slushy & a cheese string 372
FP Lunch Salad in a Jar – FP version 188
FP Snack Kale Chips w/ “macho” nacho seasoning 464 & 492
S Dinner BBQ Steak w/ Asparagus and pan fried mushrooms  
S Dessert Treeces 378
Sun. July 10 E Breakfast 1 cup steel cut oats w/ Blueberry Cottage Berry Whip 374
FP Snack 1/2 cup Greek yogurt w/ slim belly jelly 478
FP Lunch Trim Train Taco Soup (1/2 recipe)  
FP Snack Kale Chips w/ “macho” nacho seasoning 464 & 492
S Dinner Bangin’ Ranch drums (1/2 recipe) w/ buttered broccoli 162
FP Dessert Tummy Tucking Ice Cream 363
Mon. July 11 E Breakfast Bust-a-myth banana cake, 1/2 cup Greek yogurt w/ slim belly jelly 298 & 478
S Snack Lemonade Slushy & a cheese string 372
FP Lunch Salad in a Jar – FP version 188
FP Snack Iced Coffee 442
S Dinner Spicy Chicken Wings w/ Roasted Cauliflower 164
S Dessert Treeces 378
Tues. July 12 E Breakfast 1 cup steel cut oats w/ Blueberry Cottage Berry Whip 374
FP Snack 1/2 cup Greek yogurt w/ slim belly jelly 478
FP Lunch Trim Train Taco Soup (1/2 recipe)  
S Snack 1 boiled egg and cucumber slices  
S Dinner Creamy pearlchiladda bake 143
FP Dessert Tummy Tucking Ice Cream 363
Wed. July 13 S Breakfast 2 Fried Eggs w/ 1/4 Avocado, sautéed zucchini and a  Matchalicious Thin Thick 424
FP Snack 2 Wasa Crackers w/ 1 Light Laughing Cow Cheese slice, topped with cinnamon and Super Sweet Blend or Truvia  
E Lunch Creamy Chicken and Wild Rice soup 100
FP Snack Iced Coffee 442
S Dinner Pan Fried Salmon w/ green beans  
FP Dessert Strawberry Slushy 372
Thurs. July 14 E Breakfast 1 cup steel cut oats w/ Blueberry Cottage Berry Whip 374
FP Snack Matcha marvel trimmy 431
E Lunch 2 slices Ezekiel bread w/ low fat turkey, tomato, cucumbers, lettuce and 1 laughing cow cheese, 1/2 cup baby carrots on side  
S Snack 1 boiled egg and cucumber slices  
S Dinner Creamy pearlchiladda bake 143
S Dessert Treeces 378
Fri. July 15 S Breakfast 2 Fried Eggs w/ 1/4 Avocado, sautéed zucchini and a  Matchalicious Thin Thick 424
FP Snack 2 Wasa Crackers w/ 1 Light Laughing Cow Cheese slice, topped with cinnamon and Super Sweet Blend or Truvia  
E Lunch Creamy Chicken and Wild Rice soup 100
S Snack cheese string and cucumber slices  
S Dinner Pan Fried Salmon w/ green beans  
FP Dessert Choco chip baby frappa 421

 

 

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2 thoughts on “Weekly Meal Plan – July 9 to July 15

  1. Thinking about trying thm but was wondering with your weekly meal plan that you show here how do you know how much of the foods you are allowed to eat at a sitting

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    1. Hi Renee,

      THM is a great way of eating. In my menu plans I list if a meal is S, E, or FP.

      In an S Meal – the guide is you. Eat until you are satisfied, but not stuffed. Most of the S meals in the THM cookbook are for 6 to 8 servings and this is typically what I will get out of a meal. Sometimes its too much and I will make 1/2 the amount of the recipe. Also remeber that carbs should not exceed 10g Net or 6g Net is they were store bought.

      In an E Meal – your lean protein should be about 3oz, but you are able to have more if needed. up to 1 TSP of fat/oil, and carbs should not exceed 45g. – Do you have the original book or the plan book, specific serving sizes for carbs will be listed or you could download the THM building blocks from the THM Beginners FB Group

      In an FP meal – Protein / Meats should be limited to 3oz, 1 Tsp of oil / fat and 10g of net carbs or 6g if your carb source is store bought

      i hope this helps and best of luck on your THM Journey!!

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