Theme-Night Meal Plan

Here’s a meal plan recently put together for a client of mine interested in the idea of theme nights.  While it may not provide for the spontaneity and variety that some need and want – it can be a great solution for some. If theme nights aren’t for you but you want to start a meal plan process consider following the schedule for Sunday  – meal planning, shopping, and making a large quantity of protein for dinner that you can pull from for the week.  Cooking more food at home can be your bedrock for better nutrition and healthy weight maintenance!

Take time during Sunday a.m. to:

-Choose Sunday evening Protein

-Wednesday night Crock-Pot Recipe

-Make shopping list for meals through Friday

-Grocery Shop

Sunday: Grill Protein (extra)w/ Side Salad, quick grain of choice (couscous, brown minute rice)
Monday: No-cook Taco/Burrito NightUse leftover protein, rinsed canned beans, shredded bagged lettuce, diced tomatoes, shredded cheese, light sour cream, salsa, avocado, sliced black olives
Tuesday: Individual Pizza NightCrust: pre-cooked or fresh dough (thin crust)Sauce: Red, Barbecue, Pesto

Toppings: Shredded Mozzarella, Canadian Bacon, leftover grill protein, mushroom, sliced peppers, sliced mushrooms, red onions, diced tomatoes

Side: Bagged Salad

Wednesday: Crock-Pot Night (start in a.m.)Recipe resource:; or simply google for recipes. Look for recipe that contains protein, starch, and vegetables. If no starch, have bread or brown minute rice as side.  More vegetables add side salad or raw baby carrots for texture.
Thursday: Stir-Fry NightNeed: bag of pre-cut stir fry vegetables (fresh is better texture, but frozen available). Asian stir fry sauce of choice (teriyaki or other), Protein (lots of options already cut for stir fry, Rice (frozen brown or white jasmine rice available or go with minute rice or regular white – 15 min to cook)Method: Saute/stirfry meat on med to high heat. Empty pan. Cook vegetables. Add protein back, toss to warm, and add stir fry sauce. Serve over rice.
Friday: Leftovers or Baked Potato Bar NightAnything goes well on a baked potato! If not leftovers to put on then simply have canned chili on hand, frozen broccoli, cheese, mushrooms, salsa…
Saturday: Dine Out



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