21 Healthy Meal Plans Breakfast Lunch Dinner #healthy #recipes #motherhood

21 Healthy Food Plan Meals

I’m planning my meals ahead (lost 20 lbs!). These are specifically for those abstaining from sugar and flours. 

Breakfast Meal Plans

Breakfast 1

ezekiel-breadBreakfast 2

  • 1 slice Ezekiel toast 80
  • 1 T almond butter 101
  • 1 banana 105
  • 1 cup plain yogurt 110 w stevia
  • 1 T cherry juice to flavor yogurt 35
  •  340 calories

Breakfast 3

muffin-in-a-cup-300x271Breakfast 4

  • 1 boiled egg 78
  •  Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces kale 85
    • 1 carrots 31
    • 1/2 English cucumber 25
    • 1 cup frozen mango 99
    • 1 cup  almond milk 45
    • 1 T ground flaxseeds 40
    • 1 scoop Green Superfood
    • 326 calories

Screen Shot 2014-11-23 at 9.05.52 PMBreakfast 5

  • 1 slice Ezekiel toast 80
  • Omelet:
    • 2 eggs 155
    • 1/4 cup spinach chopped 4
    • 1/4 mushrooms 5
    • 1/4 onion 5
    • 1/2 tomato 8
    • 1/2 T coconut oil 59
    • 316 calories

Breakfast 6

  • apple_quinoa_bites-300x298-2Ezekiel Egg Sandwich
    • 2 slices bread slightly toasted 160
    • 1 T mayo w/olive oil 45
    • 1 hard boiled egg sliced 78
    • 4-6 slices of pickled jalapeño 8
    • 291 calories

Breakfast 7

Lunch Meal Plans

butternut squash soupLunch 1

Lunch 2

banana almond butter sandwichLunch 3

  • Banana Almond Butter Sandwich
    • 2 slices Ezekiel Bread 160
    • 1 banana 105
    • 2 T almond butter 101
    • 366 calories

Lunch 4

  • 2 cups tossed salad (romaine, spinach, carrots, tomatoes) 45
  • 1 oz feta cheese 75
  • salad dressing 130 (Italian, others have fewer calories)
  • 1/2 cup garbanzo beans 106
  • small sweet potato 60
  • calories 416

36_greek-garbanzo-bean-saladLunch 5

  • Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces baby spinach or kale 85
    • 1 carrots 31
    • 1/2 English cucumber 25
    • 1 banana 105
    • 1 cup blueberries 84
    • 1 cup  almond milk 60
    • 1 scoop Green Superfood
    • 390 calories

14f443561fc0705b83f3b1f259017f58Lunch 6

  • 1.5 cup Amazing Three Bean Chili 264
  • 1 T sharp cheddar cheese 69
  • 1 cup watermelon 46
  • 1 oz low fat sour cream 33
  • 412 calories

Lunch 7

  • medium apple 96
  • Flaxseed Wrap 224
  • Filling:
    • 3 oz romain lettuce 15
    • 1 T hummus 25
    • 1/4 avocado 80
    • 1/4 tomato 6
    • 1/4 cucumber 2
    • 1 oz alfalfa sprouts 8
    • 454 calories

Dinner Meal Plans

csc_0117Dinner 1

  • 4 oz salmon 233
  • 2 cups vegetables stir fried 80
  • 1 tsp coconut oil 39
  • 1/2 cup quinoa 111
  • 463 Calories

Dinner 2

  • 4 oz cod fish 119
  • 1 cup quinoa 222
  • 1 cup asparagus 40
  • 1 medium pear 103
  • 484 calories

images-15Dinner 3

Dinner 4

cinnamon-banana-green-smoothie-100x100-2Dinner 5

  • Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces kale 85
    • 2 carrots 62
    • 1 cup frozen strawberries 46
    • 1  cup pineapple 83
    • 1 cup  almond milk 45
    • 1 T ground flaxseeds 40
    • 1/4 avocado 80
    • 442 calories

708899Dinner 6

  • Cabbage and Beef Kielba
    • 3 oz beef 256
    • 1 cup cabbage 21
    • 1 cup carrots 52
    • 1/2 cup potato 70
    • 1 T butter 102
    • 497 calories

Dinner 7

  • 4 oz Roast beef 172
  • 2 cups Roast vegetables
    • 1 cup carrots 52
    • 1 cup potatoes 136
    • 1/2 cup sweet potato 90
    • 1 small onion 40
    • 490 Calories

Green Smoothie Nutrition

I add a lot of vitamins powders to my Green Smoothies.

nutrition-green-smoothie

This was resposted from my Mom’s blog (www.heartofwisdom.com)

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