Sunday, January 24, 2016

Taco Salad and Menu for Monthly Shopping



This recipe is the FINAL one (YAY!) in a series on "A Month of Meal Plans and Groceries in 30 Minutes." - link HERE

We shop for a month at a time, for more explanation on how we do this see the above blog post link. It saves a ton of time, money, and calories from buying off plan items. The shopping list in the link above as well. Today I am going to share just what my weekly menu looks like; we repeat this menu four times for the month. We spend $500 a month and that includes extra of the food to feed both of our growing children as well as household items such as detergent.




MON
TUES
WED
Breakfast
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Loaded Oatmeal
313 cal – 10 F – 25 C – 31 P
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Lunch
Apple Turkey Salad
505 cal – 14 F – 41 C – 33 P
6 oz chicken
1/2 cup rice
1 cup green beans
297 cal – 4 F – 30 C – 39 P
Burrito Bowl
519 cals – 4 F - 41 C  - 47 P
Snack
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Dinner
6 oz chicken
1/2 cup rice
1 cup green beans
297 cal – 4 F – 30 C – 39 P
Burrito Bowl
519 cals – 4 F - 41 C  - 47 P
Chicken Tacos
355 cals – 5 F – 39 C – 38 P
Dessert
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
 DAY TOTAL
1455 cal – 39 F – 111 C – 152.5 P
1537 cal – 27 F -127 C – 169 P
1527 cals – 30 F – 120 C -  165.5 P



THURS
FRI
SAT
SUN – Maintenance Day
Breakfast
Loaded Oatmeal
313 cal – 10 F – 25 C – 31 P
PB Cup Shake
245 Cal – 12 F – 9 C – 28.5 P
Hashbrown Omlet
379 cal – 11 F – 23 C – 41 P
Hashbrown Omlet
379 cal – 11 F – 23 C – 41 P
Lunch
Chicken Tacos
355 cals – 5 F – 39 C – 38 P
Taco Salad 523 cals – 27 F – 24 C – 57 P
Lean Tuna Salad  365 cals – 4 F – 40 C – 47 P
Red Chili with Chicken and Beans  428 cal - 5 F
 52 C -  41 P
Snack
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Pure Protein Chocolate Deluxe Bar 180 cal – 5 F – 17 C – 20 P
Dinner
Taco Salad 523 cals – 27 F – 24 C – 57 P
Lean Tuna Salad  365 cals – 4 F – 40 C – 47 P
Red Chili with Chicken and Beans  428 cal - 5 F
 52 C -  41 P
Apple Turkey Salad
505 cal – 14 F – 41 C – 33 P
Dessert
1 cup plain fat free Greek yogurt
1/2 cup strawberries
Stevia as needed
169 cal – 0 F – 21 C – 24 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
1 cup plain fat free Greek yogurt
1/2 cup strawberries
Stevia as needed
169 cal – 0 F – 21 C – 24 P
1 cup cottage cheese
1/2 cup strawberries
228 cal – 4 F – 14 C – 32 P
 DAY TOTAL
1540 cals – 47 F – 126 C – 170 P
1541 cals – 52 F – 104 C – 184.5 P
1521 cals – 25 F – 153 C – 173 P
1720 cal – 39 F – 147 C – 167 P


Shopping List and Recipes HERE

Are these macros for everyone? No way. I am 5'9" and active,, If I were shorter, I would lighten up or eliminate the snacks and dessert options on all the days. My husband is 6'0" so he needs more calories even while dieting so he adds in a snack between breakfast and lunch along with more at his afternoon snack time. His macros are pretty much just increased by 25% to 2000 cals a day on a deficit day.

I serve the same exact dinners to my kids, we eat dinners every night together. They make some tweaks like they would have nachos instead of a taco salad, for example. The kids eat different things that they like at breakfast like a PB sandwich or frozen breakfast sandwich. They eat lunch at school or pack a tuna sandwich. But on the weekend, they like the omelets or oats that we eat, again we like to sit down to breakfast as a family.






Taco Salad


Serves 1

Ingredients
Baby Spinach , 2 Cups (or kale/romaine as desired)
Hamburger - 90% Lean Beef Burger, 8 ounces   
Black Beans, 0.5 cup  
Salsa, 2 TBSP
Cheddar, 0.25 cup, shredded  
Greek Nonfat Yogurt Plain, 2 TBSP
Taco Seasoning

Directions
Brown the beef as directed with taco seasoning. (I usually cook this up in bulk for the week!) Pile your lettuce of choice on your dish. Top with beef, beans, cheese, salsa, and Plain Greek yogurt. (Note- in the picture I left off the cheese to save 114 cals (and 0g Carbs - 9g F - 7g Protein))

Nutritional stats per serving

523 cals
24 g carbs
27 g fat
57 g protein