Do This and Lose Weight More Easily

Do This and Lose Weight More Easilycarbohydrates


One of the biggest tricks to being successful on a weight loss plan is preparation.  We can have the very best intentions, but if we do not have the foods we need, we eat the foods we have.  I am going to share my recipe for productive and budget friendly prep tricks.  Do this and lose weight more easily:

  1. Plan a menu.  Plan breakfasts, lunches, dinners, and snacks for 1-2 weeks at a time.  Include everything that you will serve with each meal in your menu.
  2. Looking at your menu, write your grocery list.  Include amounts of each item you will need.  For example, if you will be having broccoli for 2 meals, make sure that your shopping list points that out.
  3. As you are writing your grocery list, separate the items into like columns.  I separate mine into: proteins, fruits and vegetables, dairy, and everything else.  This makes your shopping trip take half of the time and you are much more likely to stick to your list if you know where you are going and can avoid temptations.
  4. Prep what can be prepped right when you get home from the grocery store.  Separate meats into Ziplocs for meal kits, clean produce that will not spoil if washed early (do not wash berries until right before use)
  5. As you put the groceries away, pay special attention to foods that will spoil earlier.  This is how to schedule what days you will eat which menu item. On your menu, label each menu item with the number in which you will eat it.  I always eat my fresh berries first so I don’t end up throwing them out.  Meals that include berries are usually my first or second meals of the week.
  6. Now we are ready to prep.  If you can make any of the items on your menu ahead of time, do it.  Brown rice, quinoa, grilled chicken (best to eat it within 3-5 days), crockpot meal kits can all be prepared and stored in the refrigerator for up to a week. I set aside time on a Saturday or Sunday to prep my meals.  It only takes an hour or two and it will save you 4+ hours during the week, and it will save your diet.

Here is a one week sample menu:


  • Breakfast Burrito and mixed berries
  • Scrambled eggs with Good Seed Bread and fresh melon
  • Oatmeal with blueberries and turkey bacon
  • Greek Yogurt with strawberries and granola
  • Coconut quinoa with pecans
  • Good Seed Bread Toasted with Almond Butter and grapes
  • Egg and Canadian Bacon on English Muffin


  • Shredded Pork Tacos with lettuce and cheese and an Apple
  • Turkey avocado tomato, sprouts, red onion on a pita and grapes
  • Grilled Chicken with brown rice and broccoli
  • Grilled Chicken Cesar Salad
  • Cobb Salad with Turkey, turkey bacon, avocado, tomato, cucumber, blue cheese on romaine
  • Leftover Fajitas on a flour tortilla with Mexican blend cheese and an Apple
  • Brown Rice with Chicken and green beans


  • Grilled Salmon with Asparagus
  • Chicken and Green Beans
  • Shredded Pork Taco Salad with avocado and tomato
  • Steak Fajitas with bell peppers and onions on corn tortillas
  • Garlic vegetables with Shrimp
  • Vegetable Beef soup
  • Leftovers


  • Shakeology with almond butter or peanut butter (you can also use Shakeology to replace any meal.  See recipes for meal replacement shakes)
  • String cheese and carrot sticks
  • ½ Apple with 1 tsp peanut butter
  • Whole grain crackers with string cheese
  • Humus and carrot and celery sticks
  • Edamame
  • 12 raw almonds and fresh melon


This is the grocery list associated with this menu.  You may have to make changes in the amounts listed based on the number of people you will be cooking for.


Salmon (5oz/person) Asparagus Eggs 24-36 Whole grain crackers
Chicken Breast(3 meals) Green beans Fage total zero Greek Yogurt-32 oz Sea salt
Pork tenderloin 2lb Onions -6 String Cheese Low fat Cesar dressing
Flank Steak 2 lb Romaine lettuce – 5 Shredded Mexican blend cheese-small bag Grated fresh parmesan
Shrimp-Large- 10-12/person Jalapeno -2 Blue cheese -2-4 oz. Yoshidas Marinade
Turkey Bacon precooked Red Bell pepper- 2 Humus
Deli turkey – low sodium (2 meals) Green bell pepper- 3 Olive oil
Canadian Bacon Zucchini ( 1 small/person) Raw pecans
Carrots 15 + Raw slivered almonds and raw whole almonds
Spinach Canned pineapple-2
 Shakeology Broccoli Light coconut milk -2
Blueberries -3 lrg containers Whole grain English muffins
Raspberries Whole grain Pita
Strawberries Frozen corn
Cantaloupe Frozen peas
Honey dew Corn tortillas -2 per person for 2 meals
Apples Sprouted brown rice
Grapes Quinoa
Avocado- 2 Natural creamy peanut butter with sea salt (no sugar added)
Cucumbers -2 Natural creamy almond butter with sea salt (no sugar added)
Tomatoes- 3 Good Seed whole grain bread
Alfalfa sprouts Cinnamon
Red onion – 1 Vegetable oil
Garlic- 1 bulb Honey
Old fashioned oats
6 inch flour tortillas – 1 per person
Canned beef- 12 oz
Beef broth 32-64 oz
Taco seasoning- 2 packets- low sodium
Pam spray

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