Categories Menu

Posted by on Sep 6, 2014 | 1 comment

Your Very First Weekly Meal Plan!

Your Very First Weekly Meal Plan!

free weekly meal plan #svwellness

Your first weekly meal plan from ShannonVigil.com is here! This is going to make eating healthy a helluva lot easier so you can focus on all the other aspects of your health like moving your body, getting good sleep, connecting with yourself and other like-minded people.

I suggest creating a board in Pinterest and pinning your meals for the week. Or…print out this Meal Planning Worksheet and stick it to your fridge. Whatever works for you. Once you figure out what you’re eating for the week you can create your shopping list based on what you need to prepare those meals.

If possible, do your meal planning and shopping on Sundays. And prepare some meals ahead of time to save time during the week.

Show me your meals by taking pics and tagging #svwellness on social media. I’ll be re-posting, re-pinning, and re-gramming to make sure you get the recognition you deserve. This is also a fun way to engage with the other beautiful women (and men) in the #svwellness community.

WEEKLY MEAL PLAN 

Remember to use organic ingredients when possible, especially meats + dairy. And of course be sure to take your am + pm supplements every day. It’s the easiest thing you can do to stay healthy. Keep the alcohol to 3 drinks or less per week and watch your caffeine and coffee consumption.

MONDAY

Breakfast: 1 hard-boiled egg + gluten-free toast with smashed avocadoBroiled wild salmon stir fry quinoa

Lunch: Take + make this Albacore Tuna Salad with Endive to work for a healthy filling lunch.

Dinner: Make extra of this Broiled Wild Salmon so you have some leftovers. Add a side of stir-fried veggies with quinoa.

Snacks: 1/2 an apple + handful of raw nuts in the morning. A cold-pressed green juice in the afternoon.

TUESDAY

berry protein smoothie svwellnessBreakfast: Take advantage of the remaining summer days and enjoy this Berry Protein Smoothie.

Lunch: Take + make this Nicoise Salmon Salad at work using your leftover wild salmon from the night before.

Dinner: Almond-Flax Chicken Fingers with Wilted Greens

Snacks: A handful of raw walnuts in the am. Greek Yogurt with Fruit + Hemp in the afternoon.

WEDNESDAY

Breakfast: Chocolate Nutrimeal Shake*asian chicken salad svwellness

Lunch: Asian Chicken Salad with leftover Almond-Flax Crusted Chicken Strips.

Dinner: Spicy Shrimp Tacos with Honey-Cilantro Slaw. Be sure to make extra shrimp to use in a salad later this week.

Snacks: Smashed avocado toast in the am. Bowl of berries + handful of nuts in the afternoon.

THURSDAY

zucchini noodles and meatballs svwellnessBreakfast: 2 scrambled eggs with spinach + onions + hot sauce

Lunch: Leftover spicy shrimp + Healthy Summer Slaw

Dinner: Have a healthy pasta night with these Zucchini Noodles + Meatballs.

Snacks: Cold-pressed green juice in the am. 1/2 apple with almond butter in the afternoon.

FRIDAY

Breakfast: Almond Mango Protein Smoothiegluten free coconut chocolate cookies

Lunch: Your Choice…choose wisely at your favorite lunch spot in town.

Dinner: Asian Chicken Skewers served over Cauliflower Rice. Maybe some Cocoa-Nut Cookies for dessert.

Snacks: Raw veggies with hummus in the am. A handful of tortilla chips with fresh salsa in the afternoon.

SATURDAY

Breakfast: Treat yourself to these Protein Pancakes with fresh berries of your choice. protein pancakes gluten free

Lunch: Anything goes salad. Use any leftover protein from the week and any veggies and greens of your choice.

Dinner: Enjoy a night out with friends at a sushi spot or a mexican joint. Fajitas with corn tortillas are always a great healthy option. Skip the cheese and sour cream and load up on the guacamole instead.

Snacks: Raw nuts + berries are easy to take with you on those errands. Grab a green juice while you’re out and about.

SUNDAY

Breakfast: Brunch with the ladies. Opt for the veggie scramble with avocado slices on the side. If you’re going to have bread choose whole wheat as it contains more fiber and won’t spike your blood sugar as much. Go easy on the mimosas, but by all means enjoy yourself!

Lunch: Your choice! Create your own favorite healthy lunch and be sure to post on social media with #svwellness.

Dinner: Grilled wild salmon or chicken with one of these Superfood Salads. Make a double or triple batch of the salad so you’ll have a quick meal or side dish throughout the week.

Snacks: Your favorite gluten-free snack bar.*

I hope these recipes sound tantalizing to you and encourage you to eat healthy this week. Can’t wait to see all your pics on Facebook, Instagram and Pinterest. Let’s take full advantage of these last days of Summer!

All my best,

Shannon 

*Nutrimeal is made by USANA Health Sciences and is my favorite meal replacement shake when I’m on the go or too busy to prepare a meal.  They also make amazing gluten-free snack bars. Contact me to purchase.

1 Comment

  1. Shannon…it all sounds so yummy. I am right in the middle of having my (organic) boiled egg and UDI gluten free bread with fresh avocado. It is sooooo good. Thank you for the plan….it’s nice to know what I have to pack for lunch and cook for dinner.

    You rock!
    Mom

Post a Reply

Your email address will not be published. Required fields are marked *