WEEK 4 

MONDAY

Breakfast

Southwest Scramble Tacos

Scramble 2 eggs with

¼ cup salsa &

1 cup kale

Place scramble into 2 corn or 1 whole wheat taco tortillas

Lunch

Pina colada Greek yogurt parfait

1 cup of Greek yogurt - choose low sugar coconut if you prefer 

1 cup diced pineapple

2 tbsp shredded unsweetened coconut

AM Snack 

1 cup of sliced peppers

 

PM Snack

1 banana

TUESDAY

Breakfast

Banana Pancakes

Topped with 1 tbsp maple syrup & ½ cup blueberries

Mash 2 ripe bananas, mix with 2 eggs, ½ cup whole wheat flour and 2 tsp baking powder. Add a drizzle of oil to the skillet and cook on medium heat until cooked through. Makes 4 servings, save leftovers for Thursday, Sunday, freeze one serving)

Lunch

Fresh Mediterranean-style Pasta Salad 

1 cup of cooked whole wheat pasta 

3 oz chicken,

1 c baby kale

½ cup diced cucumbers 

½ cup diced grape tomato

1.5 ounces of diced mozz cheese

¼ cup diced canned or fresh artichokes

Add homemade viniagrette 

AM Snack 

1 cup of sliced Cucumbers

 

PM Snack

Cherry chocolate chia pudding (Make ahead of time)

Mix all ingredients together and place in refrigerator 1 hour before consuming.

Mix again before eating.

2 tbsp chia

1 tsp maple syrup

½ cup low fat milk

1 c frozen cherries

1 ounce chopped or chips of dark chocolate

WEDNESDAY

Breakfast

Avocado

Egg

Tast 

½ cup raspberries

Toast one slice of whole wheat bread, mash ¼ avocado and top toast, cook one egg to your preference and top on avocado toast

Lunch

Pina colada Greek yogurt parfait

1 cup of Greek yogurt - choose low sugar coconut if you prefer 

1 cup diced pineapple

2 tbsp shredded unsweetened coconut

AM Snack 

1 banana

 

PM Snack

1 cup of sliced Cucumbers or bell peppers

THURSDAY

Breakfast

Banana Pancakes

Topped with 1 tbsp maple syrup & ½ cup blueberries

Lunch

Grilled veggie and hummus wrap

Top 1 whole wheat tortilla with ¼ cup hummus, grilled veggies (zucchini, carrots, peppers, red onion)

AM Snack 

1 cup sliced peppers

 

PM Snack

1 grapefruit

FRIDAY

Breakfast

Southwest Scramble Tacos

Scramble 2 eggs with

¼ cup salsa &

1 cup kale

Place scramble into 2 corn or 1 whole wheat taco tortillas

Lunch

Fresh Mediterranean- style pasta salad

 1 cup of cooked whole wheat pasta

3 oz chicken

1 cup baby kale

½ cup diced cucumbers

½ cup grape tomato

1.5 ounces of diced mozz cheese

¼ cup diced canned or fresh artichokes

add homemade viniagrette

 

AM Snack 

Cherry chocolate chia pudding (Make ahead of time)

Mix all ingredients together and place in refrigerator 1 hour before consuming.

Mix again before eating.

2 tbsp chia

1 tsp maple syrup

½ cup low fat milk

1 c frozen cherries

1 ounce chopped or chips of dark chocolate

 

PM Snack

1 cup sliced peppers

SATURDAY

Breakfast

Avocado

Egg

Tast 

½ cup raspberries

Toast one slice of whole wheat bread, mash ¼ avocado and top toast, cook one egg to your preference and top on avocado toast

Lunch

Grilled veggie and hummus wrap

Top 1 whole wheat tortilla with ¼ cup hummus, grilled veggies (zucchini, carrots, peppers, red onion)

 

AM Snack 

1 grapefruit

 

PM Snack

1 cup of sliced Cucumbers or bell pepper

SUNDAY

Breakfast

Banana Pancakes

Topped with 1 tbsp maple syrup & ½ cup blueberries

Lunch

Blackened Salmon Tacos 

(3 ounces of blackened salmon, 2 corn or 1 whole wheat taco tortillas, top pineapple slaw)

 

Pineapple slaw (1 cup shredded cabbage, ½ cup of pineapple diced, ¼ cup of red bell pepper finely chopped, ¼ cup red onion finely chopped, juice of one lime)

 

AM Snack 

Cherry chocolate chia pudding (Make ahead of time)

Mix all ingredients together and place in refrigerator 1 hour before consuming.

Mix again before eating.

2 tbsp chia

1 tsp maple syrup

½ cup low fat milk

1 c frozen cherries

1 ounce chopped or chips of dark chocolate

 

PM Snack

1 cup of sliced Cucumbers

 
 
 
 
 
 
 

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