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One of the best things you can do for your health and your wallet is make a meal plan and prep everything ahead of time. It may be easier to grab some carry out when I’m about to go into a long shift, but I have blown my budget by grabbing snacks from convenient stores that are loaded with calories. I always feel more energized and satisfied for longer when I pack my own meals, and it’s a huge time saver to prep all of my food in advance that I can quickly grab and heat up later. So what better way to focus my first post on than something I plan to regularly share, weekly meal plans!

Granted, I’m not a dietician and I’m still working toward a more balanced diet. But what I have come up with is easy, simple, and inexpensive to shop for; tasty even when prepared at the most basic level (plenty of room for spicing things up); and is heavy on the protein, fruits, and veggies-perfect for weight loss and feeling full for longer periods of time.

My normal routine is to plan out my meals by Friday, get groceries by Saturday, and spend time Sunday cooking everything (other than the smoothies). Once this is done I don’t have to worry about what to eat for the rest of the week!

Meal Plan

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I prepped seven days’ worth of these meals to last through the week!



  • 2 cups frozen fruit
  • 2 tablespoons oats
  • 1 cup spinach
  • 1 serving protein powder
  • 1-2 cups water


  • Chicken
  • Pasta
  • Mixed Veggies


  • Hamburger patty
  • Black beans
  • Mixed Veggies


  • Banana
  • 2 Tablespoons peanut butter


Grocery List

  • Frozen fruit
  • Steel cut oats
  • Spinach
  • Protein powder
  • Chicken-strips or breast
  • Pasta noodles
  • Pasta sauce of your choosing
  • Brussels sprouts
  • Hamburger meat
  • Black beans
  • Broccoli
  • Bananas
  • Peanut butterJuly 4 Meal Plan 3

Now it’s Your Turn!

Need ideas to start your own meal plan? This is a quick and easy option to jump start your own week’s meals!

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Weekly Meal Plan 7/4-7/10