Meal Prep Plan Week 3

I’m so excited to share a new meal prepping plan for those of you interested in meal prepping and wanting some more variety! I seriously love all of the meals on this meal plan! I think my favorites are the spicy cilantro chicken and the spicy fish taco bowl. I found these two healthy recipes on Pinterest and now I’m obsessed! You can find the recipes with my own cooking directions to these two meals here.

I highly encourage anyone trying to eat healthier and/or wanting to try out meal prepping to check out these meal plans! There are three different plans so far! You can follow each of them each week exactly as they are or you you can definitely pick and choose what meals and snacks you personally like and put your own meals together.

Feel free to comment on your thoughts, experiences, suggestions, etc! Also, don’t forget to post your meal prep photos on Twitter and Instagram as well as sharing this blog post on Facebook! Make sure to tag me on Twitter: @jacklyn_barrera & Instagram: @jacklyn_christine . I’ll be sure to post your meal prep photos on my Inspired Meal Preppers page!

You can find all three meal plans here!

Happy Prepping!!!

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Jackie’s Meal Plan Week 3

 Monday   Tuesday  Wednesday  Thursday  Friday
Breakfast 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk. 2 slices whole wheat toast w/ almond butter and banana slices, and Greek Yogurt 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk. 2 slices whole wheat toast w/ almond butter and banana slices, and Greek Yogurt 1 toasted whole wheat English muffin with 1 turkey sausage patty, 1 cup strawberries and either 8 oz of 100% orange juice, skim milk or almond milk.
Snack 1 ½ cup trail mix 6 strawberries and 1 orange 6 cucumber slices & 8 baby carrots ½ cup trail mix 6 cucumber slices & 8 baby carrots
Lunch Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices Greek Salad: Spring mix, blueberries, low-fat feta cheese, cucumber slices, tomatoes and homemade Greek dressing. Greek dressing: olive oil, red wine vinegar, lemon juice, dried oregano, onion powder Cilantro Lime Chicken: spicy chicken breast chunks, limejuice, and cilantro. With brown rice and black beans Greek Salad: Spring mix, blueberries, low-fat feta cheese, cucumber slices, tomatoes and homemade Greek dressing. Greek dressing: olive oil, red wine vinegar, lemon juice, dried oregano, onion powder Cilantro Lime Chicken: spicy chicken breast chunks, lime juice, and cilantro. With brown rice and black beans
Snack 2 1 Apple with ¼ cup PB&Y Dip.PB&Y (all natural PB, low-fat vanilla Yogurt, and a pinch of cinnamon) ½ cup cheese cubes & a handful of whole-grain crackers 1 Apple with ¼ cup PB&Y Dip.PB&Y (all natural PB, low-fat vanilla Yogurt, and a pinch of cinnamon) ½ cup cheese cubes & a handful of whole-grain crackers 6 strawberries & 1 Orange
Dinner Cilantro Lime Chicken: spicy chicken breast chunks, limejuice, and cilantro. With brown rice and black beans Whole wheat penne pasta with no sugar added tomato sauce, cooked turkey sausage slices, and green beans Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices Whole wheat penne pasta with no sugar added tomato sauce, cooked turkey sausage slices, and green beans Fish Taco Bowl (From bottom to top): Brown rice, sautéed corn & red pepper mix, black beans, and cooked tilapia. Top with a couple of avocado slices

 

Sample Grocery List

Strawberries 1 Red pepper 1 container of All Natural Vanilla Yogurt Skim Milk or Almond Milk
Oranges 1 can corn Bag of Frozen Chicken Breast Greek Yogurt cups
Blueberries Fresh cilantro Bag of Frozen Tilapia Container of Crumbled low-fat Feta Cheese
Apples 100% orange juice 1 box whole-grain crackers Bag of String Cheese (individually wrapped)
Bananas 100% whole wheat English Muffins Trail mix 2% Shredded Cheddar Cheese
A bag of Spring mix 100% Whole wheat Bread All Natural Peanut Butter (only ingredient is peanuts) Low-fat cheese cubes
A bag of baby carrots Brown Rice Jar of almond butter 1 Can of whole peeled, 1 can crushed, 1 can diced tomatoes
Tomatoes Turkey Sausage Patties Lime Juice Lemon Juice
1 Cucumber Turkey Sausage link 2 Cans of Black Beans (some cans have spices and has more flavor) Chili Powder, Ground Cumin, and Cayenne Pepper (seasoning shakers)
Avocados Whole Wheat penne Frozen Green Beans Red Wine Vinegar
Oregano (seasoning shaker) Whole Grain Crackers Olive Oil Ground Cinnamon

Cooking Tips

Typically for the week I cook the following:

  • 2 tilapia filets
  • 2 cups brown rice
  • ½ lb whole wheat spaghetti
  • ½ turkey sausage link
  • 1 cup green beans
  • 2 cans of black beans
  • 1 can of corn
  • 4 chicken breasts or 1.5 lbs of chicken

*I would prepare all of this food and portion it all out into your containers first before preparing the other meals because you may have enough food for more than the days I have listed on the meal plan.

  • I prepare my breakfast each morning.
  • I season the chicken and tilapia with a mixture of 3 spices to add some kick to it: cayenne pepper, ground cumin powder, and chili powder.
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The Thrifty Food Plan

I am currently taking an advanced community nutrition graduate course at Texas State University and was assigned to do a presentation with a partner on The Thrifty Food Plan. So for the past few weeks, my partner, Kelly and I have been doing extensive research on this topic. For those of you who do not know what the Thrifty Food Plan is, you can click here to learn a little more about it.

In short, the United States Department of Agriculture’s (USDA’s) Supplemental Nutrition Assistance Program (SNAP), formerly known as the Food Stamp Program, gives income-eligible individuals and families a means through which to purchase approved foods at authorized food stores. These benefit levels are based on the USDA’s Thrifty Food Plan (TFP).

The TFP is supposed to consist of low-cost foods that meet the Dietary Guidelines for Americans. It is intended to fit into the low-income population’s regular menu, as much as possible. The MyPyramid Food Guidance System was used to develop the TFP. The USDA has since replaced MyPyramid with MyPlate.

Below you will find a podcast, blog links, and YouTube videos with people providing their opinions and experiences on the Thrifty Food Plan.

*Dr. Biediger-Friedman’s students: Once you are done viewing all of the information below (the podcast, blog links, and YouTube videos), please see the facilitated discussion at the bottom of this blog post! It requires posting a comment on this blog! *

NPR Podcast about the Thrifty Food Plan

Here’s an NPR podcast that talks about the Thrifty Food Plan in addition to food insecurity, hunger, and children’s health.

All Things Considered

Thrifty Food Plan Experiences from the Public

Here are a list of links to personal blogs that provide their opinions and experiences on the Thrifty Food Plan.

Blog Post Experiences

Living the Low Income Life Blog (2009)

Half Changed World Blog (2005)

Opinions and Information on the Thrifty Food Plan from the Public

Poverty and Policy Blog

Get Rich Slowly Blog (2007)

Food Thought Blog (2012)

Thrifty Food Plan Experiences Documented on YouTube Video 

A family of three followed the Thrifty Food Plan for one week and documented their meals and experiences each day.

Opener


Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Day Seven

Dr. Biediger-Friedman’s Student’s Facilitated Discussion

After reading and viewing all of the provided information on the Thrifty Food Plan, do you believe the Thrifty Food Plan is a realistic/helpful tool for low income individuals or families to use? If so, how would you, as a nutrition professional, use the Thrifty Food Plan to help your clients and/or patients to stay within their budget means? If not, why not?

Please post your answers to this blog and provide at least your first name. This will be your facilitated discussion submission!

Meal Prepping with MyPlate

As I mentioned in a previous post, meal prepping is a great solution for those that are always on the go and don’t have much time to cook anything. It’s also an easier way for one to have full control of what they are eating so they aren’t tempted to just pull up at a fast food drive thru restaurant and eat meals high in fat, sodium, and sugar. I am very passionate about living a healthy lifestyle by eating healthy and working out all while I stay busy with work, an internship, and graduate school. Meal prepping may seem like it is a lot of work and takes lots of time, but through my personal experiences I can confidently say it is so easy, doesn’t use too much of my time, and is completely worth it!

I created a digital story about a woman named Sarah that lives a very busy lifestyle. She wasn’t eating right because of her busy schedule and she started to notice her health decline. So Sarah decided to seek help from a registered dietitian to get advice on what she should do about her eating habits. The dietitian wanted to keep things very simple with Sarah and recommended she begin prepping a week’s worth of healthy meals so all she has to do is grab and go for all of her meals. The dietitian wanted to keep the meal prep process simple and suggested she keep the USDA MyPlate guidelines in mind while meal prepping. The USDA MyPlate guidelines is a simple visual representation of what a well-balanced meal should look like. The plate recommends consuming half a plate full of fruits and vegetables, about a fourth of a plate of grains  (making half of them whole grains), and another fourth of a plate of protein (lean meats). It also recommends consuming dairy that is low in fat.

Click the link below to view the digital story on MyPlate and how to meal prep!

Meal Prepping with MyPlate