Healthy Eating for the Six Pack

Sep 03

After a summer of eating poorly, I finally sat down yesterday for a couple of hours and planned out a healthy two week meal plan for my family of six.

I had all of the notes and handouts from the nutritionist that I had seen at the gym in the past as well as some recipes I had printed off from the internet for school lunch ideas.  With my pen and paper, I planned a menu for one week and we will duplicate the same menu for my second week also.

I have recently stopped running (due to laziness mainly) but coupled with this and possibly my low thyroid condition coming back again, I had noticed I was gaining weight. I also took into count that I ate terribly throughout the summer with many bbq’ed foods and lots and lots of carby food. (Burgers, hotdogs, corn on the cob as a few examples)

I had noticed the past few weeks, I quite often had a dull stomach ache. After having a bbq with friends on the weekend and eating processed burgers with white buns, potato salad (yummy), and corn on the cob, I went to bed early with some pepto bismol because I had a sore tummy and even worse than the usual dull ache I had been experiencing.

At that point, I had talked many times about getting back to our eating clean diet but just hadn’t made the time to sit down and get it planned.  After Saturday night, I knew that I finally had to make the change and get back to a healthy and nutritious meal plan for the entire family.

After two hours of sitting in front of computer, with a pen and paper and nutrition hand outs, I planned our menu.

        Meal Planner
Sept 3 to Sept 17 , 2012
  Breakfast Lunch Dinner
Mon whole wheat blueberry pancakes with a side of berries tuna sandwich on whole wheat with lettuce and light mayo w cucumbers on side chicken stirfry w alfalfa sprouts, yellow and red pepper, brocolli, green beans on brown rice
Tues cereal w yogurt summer sausage, cheese cubes, and kashi pita crisps home made burgers on whole wheat bun with mixed salad
Wed scrambled eggs and toast turkey roll ups (turkey meat on whole wheat wrap w lettuce, mayo, green peppers) fish and a salad
Thurs toast with peanut butter and a glass of milk, fruit kids at school- bagel w cream cheese adults- chicken caesar salad whole wheat spaghetti with pasta sauce and ground turkey
Fri oatmeal with raisins chicken sandwich w light mayo and lettuce salmon with brocolli and cheese sauce
Sat bacon, eggs and toast soup and sandwich steak on a whole wheat bun with grilled green peppers and zuchinni w sweet potato fries
Sun egg white omelette with turkey and cheese grilled cheese sandwich w apple slices baked chicken parmasean with side of whole wheat pasta
 

 The above menu does not show the snacks that I have planned for the children’s school lunches but I will give a few examples below:

Grapes (red and green)
cheese strings
celery with cream cheese and raisins (ants on a log)
a yogurty fruit salad ( strawberry yogurt mixed with catalopue, grapes, strawberries)
cheese and crackers
apples

My menu is a bit different. I am trying a low carbohydrate diet otherwise known as Keto Diet.  I am  eating low carb but still following the principles also of eating clean and I am not eating anything white, or processed. I am not eating bread, pasta, limiting sugar as much as possible and eating clean as well. 

And, even though it has been only two days, the dull stomach ache I have had recently has not came back so it could be a coincidence that it has gone away with my new eating habits already (hoping so) but I will keep you posted.  So far so good!

First Day School Lunch pictured below:

 
Kielbassa, cheese and kashi pita crisps
green grapes
cut up cantaloupe
yogurt tube
Bear Paws oatmeal cookies
fruit drink box
rubbermaid cup with skim milk

One comment

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