7 Days Meal Prep Menu (Low-calories)

Rough shopping list here: http://mimipiecanfly.blogspot.co.uk/2016/06/7-days-meal-prep-menu-low-calories_16.html

Day 1

Breakfast

• 3/4 cup low-fat cereal, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 1/2 cup turkey breast/ham, 1/2 roasted pepper, 1 tsp light mayonnaise, 1 tsp mustard, 1/2 cup lettuce
• 1 stick part-skim mozzarella string cheese
• 2 kiwis

Dinner

• 1/2 cup fish
• 2 slices tomatoes sprinkled with 2  tablespoons cheese broiled until golden
• 1 cup cooked couscous
• 1 cup steamed broccoli
• 1 fat-free dessert cup

Day 2

Breakfast

• Smoothie: Blend 1 cup of frozen berries, 1/2 banana and 1 cup fat-free milk
• 1/2 English muffin spread with low fat butter

Lunch

• 1 cup vegetarian mug soup (if you have time you can make homemade soup)
• 1 bugger patty in a mini whole wheat pita with 1/2 cup lettuce and 2 tsp salsa
• 1 small tub of low-fat yogurt
• 15 grapes

Dinner

• 1/2 cup chicken grilled
• 1/2 cup vegetarian baked beans
• 1 large sweet potato (boiled or steamed)

Day 3

Breakfast

• Overnight Oatmeal: 1/2 cup oats, 3/4 cup fat-free milk, 1/2 apple diced, 1 tsp honey and 1 pinch of cinnamon

Lunch

• Chicken Salad: 1/2 cup shredded chicken, 1 tbs sliced almond, 1 tbs light mayonnaise, 1 cup lettuce, 1/4 cup sliced grapes
• 1 banana

Dinner

• 1/2 cup steamed shrimp
• 1 baked/steamed sweet potato with 3 tbs of salsa and 1 tablespoon of cottage cheese
• 3 cups of spinach
• 1 fat-free dessert cup

Day 4

Breakfast

• 1/2 toasted English Muffin with sprinkled 2 tbs shredded cheese and 1 tbs sliced almonds
• 1 small tub of low fat yogurt
• 1 small tangerine

Lunch

• 1 cup tomato mug soup
• Sandwich: 1 mini whole wheat pita, 1/2 cup roasted beef ham, 1 tsp horseradish, 1 tsp mustard, 1 tomato sliced, 1 cup raw vegetables
• 1 pear/apple

Dinner

• 1/2 cup salmon poached or baked
• 2 cups steamed/sautéed spinach
• 3/4 cup cooked brown rice
• 1/2 cup pineapple (canned)

Day 5

Breakfast

• 1 cup low-fat cereal, 1/2 cup berries, 1 tbs sliced almonds, 1 cup fat-free milk

Lunch

• Wrap: 1 whole wheat tortilla wrap - spread wrap with 1/2 cup cottage cheese, 1/2 cup cucumber spears, 1/4 cup chicken pieces, finish with 2 tbs salsa. Wrap
• 1/2 cup tangerine/ orange

Dinner

• 1/2 cup pork tenderloin baked
• 1 cup of sweet potatoes mash with a pinch of cinnamon
• 3 cups cooked vegetables (any kind)
• 1 small tub of low-fat yogurt with 1 cup berries

Day 6

Breakfast

• 1 toasted crumpet/waffle with 1 tbs peanut butter
• 1 banana/apple
• 1 cup fat-free milk

Lunch

• Tuna Salad: 1 cup shredded carrots, 1/2 cup cucumber slices, 1/2 can of tuna, 1 tbs light mayonnaise, 1 tbs mustard, 1 small whole wheat pita toasted and sliced as croutons
• 1 small tub of low fat yogurt

Dinner

• Taco bowl: 3/4 cup cooked brown rice, 1/2 cup corn, 1 medium sized turkey/chicken/pork sausage sliced, 1/4 cup salsa, 1/2 cup peas/kidney beans
• 3 cups steamed spinach
• 1 apple

Day 7

Breakfast

• 1/2 English muffin topped with 2 tbs shredded cheese, 1 slice of tomato, 1/2 cup steamed spinach and egg (any style)
• 1 grapefruit/orange

Lunch

• Chicken Salad: 1/2 cup chicken shredded, 1/2 cup tangerine sections, 1/2 cup chopped red bell peppers, red onion slices, scallions, 1/2 cup salad vegetables (any kind), 1 small whole wheat pita toasted and sliced as croutons
• 1 apple/pear

Dinner

• 1/2 cup grilled steak
• 1 baked sweet potato
• 1 cup steam vegetable of any kind
• 1/2 cup pineapples (canned)

Drink loads of water, black coffee or black tea during the plan to stay hydrated. For vegetarians, meat can be substituted by kidney beans.