Full Day Menu Ideas!

 Here's another entry in my series of full day, balanced macro meal plans! Hope it's helpful to someone! If you're interested in seeing my other meal plans, you can click the WhatdidIeat tag. Don't forget to check my Recipes page for a much larger selection! 

Today is going to be hitting a little lower on calories and carbs for days where you want to calorie cycle a bit, or just plain have a smaller appetite, but I think you'll still find it to be more than satisfying.

Breakfast:

French toast has always felt like a decadent breakfast to me, but it doesn't have to break the caloric bank! It's a good source of protein and if you use whole wheat bread, fiber as well. While I try to reduce calories where I can- I will never, ever use sugar free syrup, even as a diabetic. Half a tablespoon of the real stuff is plenty for two slices of french toast, and it tastes infinitely better. Two slices of whole wheat Weight Watchers bread, 100g liquid egg whites, and 1/2 tbsp pure maple syrup. Just don't make the mistake I did and use cooking spray in the pan before it gets hot, or your french toast will stick. It'll still be tasty but you won't get that perfect crust like I did on the pieces in the picture!

Breakfast Summary: 200 calories, 1g fat, 32g carbs, 14g protein.

Morning Snack:

A Greek yogurt cup is a quick and easy snack that's fill of protein. I'm not picky about brand, and I'll buy whatever is on sale between Liberte, PC, or Oikos. My favourite flavours are vanilla if I'm adding fruit, lemon, or pineapple.

Morning Snack Summary: 100 calories, 2g fat, 12g carbs, 8g protein.

Lunch:

If you're missing non-authentic Chinese food, this recipe is perfect for you. Definitely feels like you're eating something calorie packed! 

1/4 cup PC Blue Menu plum sauce 

1/4 cup ketchup 

2 teaspoons soy sauce

1/4 teaspoon crushed red pepper flakes 

340g medium shrimp, peeled and deveined and tails removed

Kosher salt and freshly ground black pepper 

1/2 tablespoon sesame oil 

2 scallions, thinly sliced (white and green parts kept separate) 

1 clove garlic, finely chopped 

1 teaspoon finely chopped peeled fresh ginger 

3 tablespoons unseasoned rice wine vinegar

Optional: brown rice to serve over, your favourite stir fry veggies

Stir together the plum sauce, ketchup, soy sauce and pepper flakes in a small bowl and set aside. Sprinkle the shrimp with salt and pepper. Heat the oil in a medium skillet over medium-high heat. Add the shrimp to the skillet and cook, stirring occasionally, until just cooked through, 2 to 3 minutes. Transfer to a plate. Add the scallion whites, garlic and ginger to the skillet and cook, stirring constantly, until soft, about 1 minute. Add the stir fry veggies (I used onions and sweet bell pepper). Add the vinegar and scrape up any brown bits that cling to the bottom of the skillet. Add the plum-ketchup sauce and bring to a simmer. Return the shrimp to the skillet along with the scallion greens and give the skillet a swirl to bring everything together. 

Serves two. I decided to have mine over shredded coleslaw mix since I got an enormous bag at the store the other day and it was awesome! I'm not a huge rice fan so I didn't miss it, but you could serve over 1/3 cup brown rice if you preferred. I'd probably add some onions and bell peppers to the sauce if you were going to do that.

You could also swap out the plum sauce for sweet chili thai sauce, and make a zestier sauce while lowering the calorie count further! If you use both sugar free ketchup and sugar free sweet chili sauce, this recipe is also suitable for a low carb diet and it tastes fantastic!

Lunch Summary: 202 calories, 3.5g fat, 17g carbs, 24.5g protein.

Afternoon Snack:

If you haven't yet tried Built bars, you're missing out! They come in quite a few different flavours, and clock in as low as 110 calories with a ton of protein. They are also really good in the freezer if you like your bars a little less nougat-y! Also nut free and reasonably low carb.

Snack Summary: 130 calories, 2.5g fat, 18g carbs, 17g protein.

Dinner:

This Pizza Chicken is quick and easy, low carb, and satisfying! My teenage son told me he didn't think he'd like it but he was asking if there were seconds when he finished!

2 Chicken Breasts 

200g Green Bell Pepper, diced into skis 

160g Yellow Onion, diced 

½ cup Marinara Sauce 

½ cup Monterey Jack Cheese, shredded 

1 tsp Garlic Salt 

1/2 tbsp olive oil

2 tbsp Renee's light Caesar Dressing 

2 cups Baby Spinach 

optional: any pizza toppings you'd like (my son added black olives and chorizo crumble to his!)

Before starting, preheat the oven to 450°F. Wash and dry all produce. Pat chicken dry with paper towels. Carefully slice into the centre of each chicken breast, lengthwise and parallel to the cutting board, leaving 1/2-inch intact on the other end. Open up chicken like a book. Season both sides with garlic salt and pepper. Heat a large oven safe pan over medium-high heat. When hot, add 1/2 tbsp oil then chicken. Pan-sear until golden-brown, 1-2 min per side. Add peppers and onions to the pan alongside the chicken. Remove the pan from heat. Spoon marinara sauce over chicken and vegetables. Sprinkle with cheese. If you like, top the chicken breasts with your favourite pizza toppings! Roast in the middle of the oven until chicken is cooked through, 10-12 min. Serve pizza chicken and veggies with the spinach Caesar salad alongside. Enjoy! Serves two portions.

Of course, any pizza toppings you add with affect the nutritional information. The breakdown includes the ingredients listed above.

Dinner Summary: 417 calories, 18.5g fat, 15g carbs, 46(!)g protein.

Dessert:

This pavlova is light and delicious without breaking your calorie budget. Even a low calorie day doesn't mean you have to skip your evening snack! Eating dessert helps you feel less deprived, and makes it easier to stick to a calorie reduced plan.

1 egg white, room temperature

1/4 cup Swerve icing sugar

0.5 tsp cornstarch

0.25 tsp white vinegar

dash of vanilla extract

Topping:

1/4 cup heavy cream

1/3 cup Swerve icing sugar

berries to decorate

Preheat the oven to 250 degrees. Lightly grease an individual baking dish. In a mixing bowl, beat your egg white until stiff peaks form. Using a spoon, add the Swerve, until mixed through and glossy. Add the cornstarch, vinegar, and vanilla extract until combined. Transfer the meringue mixture into the baking dish. Bake the meringue for 45 minutes, or until golden around the sides and tender. Turn the oven off and keep the meringue in there to cool completely. Be sure to leave the door slightly ajar. Once the meringue has cooled completely, prepare the whipped topping. Beat together the heavy cream and powdered sweetener until thick and smooth. Gently spread over the top of the meringue. Decorate with berries of choice and refrigerate for at least an hour, to set.

It's a little more work than a grab n go dessert, but so worth it! This recipe scales up to make more servings, but the baking time will increase as well.

Dessert Summary: 206 calories, 18g fat, 6g carbs, 4g protein.

Daily Total: 1255 calories, 45.5g fat, 100g carbs, 113.5g protein

I bet you'll be satiated and feel like you're eating all day long following this plan! Let me know what you think of these recipes!