Sample meal plan email

When you subscribe, you'll get an email like the one below sent to you every week before your grocery shopping day (you get to pick when). Just grab the foods on the grocery list and then reference the email whenever you need an idea of what to eat.

The meal plans below were made with a 1600 calorie per day target. Because I don't have any time to cook on weekday mornings, I was usually recommended an easy oatmeal dish. On weekends, I set a longer cooking time for every meal (I need to get better at cooking). For lunches, I specifically asked for a Chicken Club Sandwich on Wednesdays and Fridays. You can set recurring foods for any meal of the week with the meal templates.







Your meal plans
Tip: Don't like some foods in your plan? Click the link above any meal plan to open it up in the editor, make your changes, and then resend the meal plan to yourself.
Sunday, March 10 - Saturday, March 16
Sunday, March 10
Edit meal plan
Sunday Template 1553.2 Calories | 157g Carbs | 50.9g Fat | 120.5g Protein
Meal
Recipes Directions
Meal 1, 452.4 Calories | 64.5g Carbs | 2.8g Fat | 48g Protein

2 pancakes Protein oatmeal pancakes
Protein oatmeal pancakes[view]
(scaled to 2 pancakes)
30 grams Whey protein powder
5 large Egg white
1/2 cup Rolled oats
1/4 tsp Cinnamon
1 small (6" to 6-7/8" long) Banana
50 grams Blueberries
Put the oats, whey protein powder, cinnamon, and egg whites in a blender. Start heating up a medium to size pan on medium-high heat. Blend until mixture is roughly uniform, you will might have to scoop whey powder off the sides of the blender because it sticks with egg whites. If your pan is not non-stick, use your favorite no calorie non-stick spray or a little bit of oil on the heated pan, and pour the mixture onto the pan. These ingredients yield about 2 large pancakes, so use half the mixture for one. When the sides of a pancake start to look dry and start to curl up a little, flip it. It should look lightly brown when cooked well. Optionally, while pancakes are cooking, slice up a banana into about 0.5" slices. When the pancakes are done, put banana slices on one half of a pancakes, then spread blueberries on the same side, and fold a pancakes in half. Eat it like a taco!
Meal 2, 585.7 Calories | 36.3g Carbs | 33.3g Fat | 34.7g Protein

1 sandwich BLT sandwich
4 stalks, large (11"-12" long) Celery
BLT sandwich[view]
(scaled to 1 sandwich)
2 slice Whole-wheat bread
2 leaf outer Lettuce
2 slice, medium (1/4" thick) Tomatoes
1 tbsp Mayonnaise
8 slice cooked Bacon
Cook the bacon in a large, deep skillet over medium-high heat until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate. Toast the slices of bread. Arrange the cooked baco n, lettuce, and tomato slices on one slice of bread. Spread one side of remaining bread slice with the mayonnaise. Bring the two pieces together to make a sandwich.
Meal 3, 515.1 Calories | 56.2g Carbs | 14.7g Fat | 37.8g Protein

1 serving White Chicken Chili
1 cup Quinoa
White Chicken Chili[view]
(scaled to 1 serving)
1/4 tbsp Olive oil
1/8 package (10 oz) Onions
1/6 cloves, minced Garlic
1/4 pepper Jalapeno peppers
1/4 medium Carrots
1/8 lb Ground turkey
3/4 fl oz Beer
1/4 cup (4 fl oz) Chicken broth soup
1/8 tsp Chili powder
1/8 tsp Paprika
3/8 tsp, ground Cumin
1/4 breast, bone and skin removed Chicken breast
1/8 large Zucchini
2/9 cup Kidney beans
1 1/8 sprigs Fresh cilantro
In a large pot on medium high heat, add oil and saute onion, garlic, pepper, carrots and, optionally, turkey, until onions become translucent and turkey is browned. Reduce to low heat, add beer, broth and spices and bring to a simmer. Add chicken and simmer for 15 minutes. Add zucchini and beans and continue to simmer for one hour. Season to taste. Serve with garnish.
Monday, March 11
Edit meal plan
Monday Template 1593 Calories | 148.7g Carbs | 68.7g Fat | 116.1g Protein
Meal
Recipes Directions
Meal 1, 520.2 Calories | 97.4g Carbs | 10.4g Fat | 18g Protein

1 bowl Banana oatmeal
Banana oatmeal[view]
(scaled to 1 bowl)
1 cup Whole milk
1 cup Quaker multigrain oatmeal
1 medium (7" to 7-7/8" long) Banana
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes. Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
Meal 2, 480.4 Calories | 18.2g Carbs | 20g Fat | 55.5g Protein

2 serving Curry Chicken Salad
1 cup chopped Carrots
Curry Chicken Salad[view]
(scaled to 2 serving)
1 breast, bone and skin removed Chicken breast
1 stalks, large (11"-12" long) Celery
1/6 cup Mayonnaise
2/3 tsp Curry powder
In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder.
Meal 3, 592.3 Calories | 33.1g Carbs | 38.3g Fat | 42.5g Protein

1 serving Peanut Tofu
Peanut Tofu[view]
(scaled to 1 serving)
3 tbsp Peanut butter
1 block Tofu
1 1/2 cloves, minced Garlic
1/2 tbsp Ginger root
1/2 tbsp Brown sugar
1 tsp Soy sauce
1/2 cup Green beans
5 piece whole Mushrooms
Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add chili paste to taste. Add water t o desired consistency of sauce. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven). Combine tofu and peanut sauce with steamed or boiled vegetables.
Tuesday, March 12
Edit meal plan
Tuesday Template 1618.2 Calories | 157.3g Carbs | 64.6g Fat | 113.7g Protein
Meal
Recipes Directions
Meal 1, 474.3 Calories | 62.7g Carbs | 17.1g Fat | 22.2g Protein

1 bowl Oatmeal and peaches
2 cup (8 fl oz) Plain yogurt
Oatmeal and peaches[view]
(scaled to 1 bowl)
1/2 cup Water
1/2 cup slices Peaches
1/2 cup Quaker multigrain oatmeal
1 tsp brownulated Brown sugar
Puree the peaches. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste. Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
Meal 2, 555.1 Calories | 42.7g Carbs | 25.7g Fat | 37.3g Protein

1 serving Ham and cheese sandwich
Ham and cheese sandwich[view]
(scaled to 1 serving)
2 slice large Multi-grain bread
4 slice Sliced ham
1/2 cup shredded Lettuce
1 tbsp Kraft mayo light mayonnaise
1 oz Provolone cheese
Spread the mayonnnaise on one of the pieces of bread. Pile the other things on top of the mayo and put the second piece of bread on top.
Meal 3, 588.8 Calories | 51.9g Carbs | 21.7g Fat | 54.2g Protein

1 serving Barbequed Tofu
2 muffin Chocolate Protein Muffins
Barbequed Tofu[view]
(scaled to 1 serving)
1/2 tbsp Olive oil
1/3 cloves, minced Garlic
1/4 large Onions
1/8 tsp Curry powder
1/4 serving 2 tbsp Barbecue sauce
1/8 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper
1/4 stalks, large (11"-12" long) Celery
1/4 dash Salt
1/2 block Tofu
Can be cooked on a pan or grill. Chop garlic, onions, bell pepp er, celery. Dice tofu into bite size pieces. Preheat grill to medium. Heat up a pan over the grill and add olive oil. In pan, combine the garlic, onions, bell pepper and celery. Add salt and a pinch of curry. Add tofu to the saucepan and cook for 12 minutes. Add barbecue sauce to tofu (as much as necessary to cover), cover the grill and let the tofu simmer for 15 minutes. Serve immediately.
Chocolate Protein Muffins[view]
(scaled to 2 muffin)
33 1/3 grams Whey protein powder
20 grams Rice flour
10 grams Cocoa
2/3 extra large Egg
2/3 cup Lowfat milk
7 grams Sucralose
Combine all ingredients in a bowl. You might need to add more milk/water to reach a good batter consistency. Pour into muffin pan and bake at 350 F until a toothpick comes out clean, approx 15-20 minutes.
Wednesday, March 13
Edit meal plan
Wednesday Template 1603.1 Calories | 143.4g Carbs | 52.2g Fat | 143.5g Protein
Meal
Recipes Directions
Meal 1, 520.2 Calories | 97.4g Carbs | 10.4g Fat | 18g Protein

1 bowl Banana oatmeal
Banana oatmeal[view]
(scaled to 1 bowl)
1 cup Whole milk
1 cup Quaker multigrain oatmeal
1 medium (7" to 7-7/8" long) Banana
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes. Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
Meal 2, 535 Calories | 42.2g Carbs | 26.1g Fat | 32.3g Protein

1 serving Chicken club sandwich
Chicken club sandwich[view]
(scaled to 1 serving)
2 slice large Multi-grain bread
2 leaf outer Lettuce
1 1/3 tbsp Kraft mayo light mayonnaise
3 slice, medium (1/4" thick) Tomatoes
4 slice cooked Bacon
1/3 unit (yield from 1 lb ready-to-cook chic Chicken light meat
Spread mayonnaise over 1 side of each slice of toast. Place 1 lettuce leaf and 1/6 of the 2lbs of chicken on each of 6 toast sl ices. Cover with second toast slice, mayonnaise side up. Top with lettuce leaf, 3 slices tomato and 2 slices bacon. Sprinkle with salt and pepper. Cover with third toast slice, mayonnaise side down; secure with wooden picks. To serve, cut diagonally into triangles.
Meal 3, 547.8 Calories | 3.9g Carbs | 15.7g Fat | 93.2g Protein

2 serving Mesquite Garlic Trout
Mesquite Garlic Trout[view]
(scaled to 2 serving)
1/2 tsp Grill Creations Smokey Mesquite Seasoning
1/2 tsp Salt
16 oz Trout
2 tsp Garlic
Pre-heat oven or outside grill to 450 °F (220 °C). Cut the head and tail off of a gutted, cleaned trout. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the gar lic and allow the belly to close naturally. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion. Place in the oven or grill for approximately 20 minutes. Check to see if the meat flakes. Do not overcook.
Thursday, March 14
Edit meal plan
Thursday Template 1580.7 Calories | 138.6g Carbs | 65.4g Fat | 119.5g Protein
Meal
Recipes Directions
Meal 1, 545.9 Calories | 48.9g Carbs | 16.9g Fat | 53.1g Protein

1 shake Oatmeal banana protein shake
Oatmeal banana protein shake[view]
(scaled to 1 shake)
1/2 cup Quaker multigrain oatmeal
60 grams Whey protein powder
1/2 medium (7" to 7-7/8" long) Banana
1 tbsp Flaxseed oil
1 1/2 cup Water
Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
Meal 2, 692.6 Calories | 75.4g Carbs | 35.5g Fat | 26.7g Protein

1 sandwich Big PB&J Sandwich
Big PB&J Sandwich[view]
(scaled to 1 sandwich)
2 slice large Multi-grain bread
4 tbsp Peanut butter
2 tbsp Apricot jam
No directions for this recipe
Meal 3, 342.2 Calories | 14.4g Carbs | 13g Fat | 39.7g Protein

1 serving Brown Sugar Salmon
Brown Sugar Salmon[view]
(scaled to 1 serving)
1/10 cup packed Brown sugar
1/2 tbsp Dijon mustard
1/4 tsp Salt
1/4 tsp Pepper
1/2 fillet Atlantic salmon
Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray. Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the bro wn sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets. Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes. One serving is half a filet.
Friday, March 15
Edit meal plan
Friday Template 1605 Calories | 163.8g Carbs | 54.8g Fat | 121.3g Protein
Meal
Recipes Directions
Meal 1, 520.2 Calories | 97.4g Carbs | 10.4g Fat | 18g Protein

1 bowl Banana oatmeal
Banana oatmeal[view]
(scaled to 1 bowl)
1 cup Whole milk
1 cup Quaker multigrain oatmeal
1 medium (7" to 7-7/8" long) Banana
Put oatmeal and milk into a bowl. Eat raw or microwave for two minutes. Slice the banana up and put it in the bowl, or put the banana in the bowl and chop it up with the spoon. Eat.
Meal 2, 535 Calories | 42.2g Carbs | 26.1g Fat | 32.3g Protein

1 serving Chicken club sandwich
Chicken club sandwich[view]
(scaled to 1 serving)
2 slice large Multi-grain bread
2 leaf outer Lettuce
1 1/3 tbsp Kraft mayo light mayonnaise
3 slice, medium (1/4" thick) Tomatoes
4 slice cooked Bacon
1/3 unit (yield from 1 lb ready-to-cook chic Chicken light meat
Spread mayonnaise over 1 side of each slice of toast. Place 1 lettuce leaf and 1/6 of the 2lbs of chicken on each of 6 toast sl ices. Cover with second toast slice, mayonnaise side up. Top with lettuce leaf, 3 slices tomato and 2 slices bacon. Sprinkle with salt and pepper. Cover with third toast slice, mayonnaise side down; secure with wooden picks. To serve, cut diagonally into triangles.
Meal 3, 549.7 Calories | 24.2g Carbs | 18.3g Fat | 71g Protein

1 serving Goat Cheese Salmon
2 cup, halves Strawberries
Goat Cheese Salmon[view]
(scaled to 1 serving)
1 fillet Pink salmon
1 oz Goat cheese
1/2 tbsp Dijon mustard
1/4 dash Salt
1/4 dash Pepper
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large baking dish. Arrange the salmon fillets in the baking dish. Make small incisions in each fillet, and stuff with equal amounts of the herbed goat cheese. Spread e qual amounts prepared Dijon mustard mayonnaise blend over each fillet. Season with salt and pepper. Bake salmon 15 minutes in the preheated oven, or until easily flaked with a fork.
Saturday, March 16
Edit meal plan
Saturday Template 1565.2 Calories | 158.6g Carbs | 59.5g Fat | 104.5g Protein
Meal
Recipes Directions
Meal 1, 319.8 Calories | 22.9g Carbs | 18.3g Fat | 18.8g Protein

1 cup Blueberries
1 serving Curry Cheddar Scrambled Eggs
Curry Cheddar Scrambled Eggs[view]
(scaled to 1 serving)
1/4 tsp Curry powder
1 dash Salt
1 dash Pepper
2 extra large Egg
2 tbsp, shredded Cheddar cheese
1/2 tsp Butter
Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese. Melt the margarine in a skillet over medium heat. Pour i n the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.
Meal 2, 482.8 Calories | 53g Carbs | 10.5g Fat | 44.3g Protein

1 serving Curry Chicken Salad
2 cup Peas
Curry Chicken Salad[view]
(scaled to 1 serving)
1/2 breast, bone and skin removed Chicken breast
1/2 stalks, large (11"-12" long) Celery
1/10 cup Mayonnaise
1/3 tsp Curry powder
In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder.
Meal 3, 762.6 Calories | 82.8g Carbs | 30.7g Fat | 41.4g Protein

2 serving Tuna casserole
1 serving Sea Salt Edamame
Tuna casserole[view]
(scaled to 2 serving)
2/3 cup elbow shaped Macaroni
1/3 can (10.75 oz) Cream of celery soup
1/3 can Tuna
1/3 package, small (3 oz) Cream cheese
1/6 tsp Garlic
1/6 tsp Dijon mustard
1/3 small Onions
2/3 tbsp Butter
1/10 cup Lowfat milk
1/10 cup Grape-nuts cereal
Cook macaroni per package directions. Chop onion. Preheat oven to 375 degre es F. In casserole dish mix cream of celery, softened cream cheese, milk until smooth. Add tuna, garlic, dry mustard and onion. Stir in cooked macaroni. Melt butter and mix grape nuts into the butter. Spread mixture over top of casserole. Bake in 375 degree oven for 45 minutes.
Sea Salt Edamame[view]
(scaled to 1 serving)
1 dash Salt
100 grams Soybeans
Cook edamame in microwave, about 2 minutes. Sprinkle salt over. Just eat the beans, not the pods.

Grocery list
Based on 7 meal plans
Dairy and Egg Products
5/6 tbsp (12 g) Butter
Without salt
2 tbsp, shredded (14 g) Cheddar cheese
1/3 package, small (3 oz) (28 g) Cream cheese
2 2/3 extra large (149 g) Egg
Whole, fresh eggs
5 large (165 g) Egg white
Raw, fresh eggs
1 oz (28 g) Goat cheese
Soft type
3/4 cup (183 g) Lowfat milk
Fluid, 1% milkfat, with added vitamin a and vitamin d
2 cup (8 fl oz) (490 g) Plain yogurt
Whole milk, 8 grams protein per 8 ounce
1 oz (28 g) Provolone cheese
123 1/3 grams (123 g) Whey protein powder
Gold Standard Chocolate, 100% whey protein
3 cup (732 g) Whole milk
3.25% milkfat, with added vitamin D
Spices and Herbs
1/8 tsp (0 g) Chili powder
Spices
1/4 tsp (1 g) Cinnamon
Spices, ground
3/8 tsp, ground (1 g) Cumin
Spices, cumin seed
1 3/8 tsp (3 g) Curry powder
Spices
1 1/10 tsp (5 g) Dijon mustard
Grey poupon
1/8 tsp (0 g) Paprika
Spices
3/10 dash (0 g) Pepper
Spices, black
9/10 tsp (6 g) Salt
Table
Fats and Oils
1 tbsp (14 g) Flaxseed oil
3 2/3 tbsp (55 g) Kraft mayo light mayonnaise
Salad dressing
3/10 cup (75 g) Mayonnaise
Salad dressing, light
3/4 tbsp (10 g) Olive oil
Salad or cooking
Poultry
1/4 breast, bone and skin removed (59 g) Chicken breast
Broilers or fryers, meat only, raw
1 1/2 breast, bone and skin removed (258 g) Chicken breast
Broilers or fryers, meat only, cooked, roasted
2/3 unit (yield from 1 lb ready-to-cook chic (53 g) Chicken light meat
Broilers or fryers, meat and skin, cooked, roasted
1/8 lb (57 g) Ground turkey
Poultry food products, raw
Soups and Sauces
1/4 serving 2 tbsp (9 g) Barbecue sauce
1/4 cup (4 fl oz) (63 g) Chicken broth soup
Canned, condensed
1/3 can (10.75 oz) (102 g) Cream of celery soup
Canned, condensed
Sausages and Luncheon Meats
4 slice (112 g) Sliced ham
Regular (approximately 11% fat)
Breakfast Cereals
1/10 cup (10 g) Grape-nuts cereal
Cereals ready-to-eat, post
5 cup (320 g) Quaker multigrain oatmeal
Cereals, quaker, dry
Fruits and Fruit Juices
4 1/2 medium (7" to 7-7/8" long) (514 g) Banana
Raw
1 cup (134 g) Blueberries
Raw
1/2 cup slices (77 g) Peaches
Raw
2 cup, halves (304 g) Strawberries
Raw
Pork Products
16 slice cooked (128 g) Bacon
Pork, cured, cooked, pan-fried
Vegetables
3 medium (143 g) Carrots
Raw
6 stalks, large (11"-12" long) (368 g) Celery
Raw
1 1/8 sprigs (3 g) Fresh cilantro
Coriander leaves, raw
3 cloves, minced (6 g) Garlic
Raw
1/2 tbsp (3 g) Ginger root
Raw
1/2 cup (63 g) Green beans
Snap, Green, cooked, boiled, drained, without salt
1/4 pepper (4 g) Jalapeno peppers
Raw
4 1/10 cup shredded (192 g) Lettuce
Romaine or cos, raw
5 piece whole (95 g) Mushrooms
Shiitake, raw
1/8 package (10 oz) (36 g) Onions
Frozen, whole, unprepared
2/5 small (28 g) Onions
Raw
2 cup (320 g) Peas
Green, cooked, boiled, drained, without salt
1/8 large (2-1/4 per pound, approx 3-3/4" lo (21 g) Red bell pepper
Sweet, raw
100 grams Soybeans
Green, raw
8 slice, medium (1/4" thick) (160 g) Tomatoes
Red, ripe, raw, year round average
1/8 large (40 g) Zucchini
Summer squash, includes skin, raw
Beverages
3/4 fl oz (22 g) Beer
Alcoholic beverage, regular, all
2 cup (473 g) Water
Plain, clean water
Fish Products
1/2 fillet (198 g) Atlantic salmon
Fish, wild, raw
1 fillet (318 g) Pink salmon
Fish, raw
16 oz (453 g) Trout
Fish, rainbow, wild, raw
1/3 can (55 g) Tuna
Fish, light, canned in water, drained solids
Legumes
2/9 cup (56 g) Kidney beans
All types, mature seeds, canned
4 tbsp (64 g) Peanut butter
Chunk style, with salt
3 tbsp (48 g) Peanut butter
Smooth style, with salt
1 tsp (5 g) Soy sauce
Made from soy and wheat (shoyu)
1 1/2 block (486 g) Tofu
Firm, prepared with calcium sulfate and magnesium chloride (nigari)
Baked Goods
8 slice large (304 g) Multi-grain bread
Toasted (includes whole-grain)
2 slice (56 g) Whole-wheat bread
Commercially prepared
Sweets
2 tbsp (40 g) Apricot jam
Includes preserves
1/10 cup packed (16 g) Brown sugar
10 grams Cocoa
Dry powder, unsweetened
7 grams Sucralose
Sweeteners, tabletop, splenda packets
Cereal Grains and Pasta
2/3 cup elbow shaped (70 g) Macaroni
Dry, enriched
1 cup (185 g) Quinoa
Cooked
20 grams Rice flour
White


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