Quickie Full Day Meal Plan

 So last week's full day meal plan definitely involved a lot of prep, and I know that's not realistic for us on many/most days. Save it either for a weekend where you want to enjoy some decadence, or split the recipes up and have them on different days!

That being said though, I wanted to do a day of quickie meals where we are on the go and don't have time for prep but can still have yummy food that keeps us in calorie deficit. Hope you enjoy today's meal planner! Leave me some feedback if you try any of the recipes!

Breakfast:

I'm not German, but I do love a lot of their breakfast ideas! Liverwurst is delicious even though I hate liver. I figured it would be far too high in fat to eat, but the Brandt version has only 70 calories per 2 tbsp and tastes great!

So pop a couple of slices of Weight Watchers whole wheat bread in the toaster and swipe on a schmear of liverwurst and you're good to go for a breakfast with whole grains and protein. Stats are for two slices of toast with a total of 3 tbsp of liverwurst.

Breakfast Summary: 205 calories, 10g fat, 18g carbs, 8.5g protein

Morning Snack:

Let's go with a little snack box that we can pick at in little bites all morning long. There are so many ways you can pack yourself a little bento box with not a lot of effort, but then you don't have to feel like you're having the same snack every day!

Today I made the garden fresh snack box and added 2 cut up turkey pepperettes to up the protein a little bit.

Snack Summary: 215 calories, 10g fat, 9g carbs, 23g protein.

Lunch:

Since we're going for quick today, what would be more ubiquitous for lunch than a sandwich? As always, let's go for decadent and not sacrifice flavour without going overboard. This sandwich can be ready in the amount of time it takes you to toast your bread and you'll be double checking my calorie counts!!

Clubhouse Sandwich:

3 slices of Weight Watchers bread, toasted 

1 slice of your favourite cheese 

2 slices deli ham 

2 slices deli turkey 

1 slice Maple Leaf Ready Crisp bacon, cut in half 

lettuce, tomato, red onion, sliced 

1 tsp honey mustard 

1/2 tbsp. FF 1000 Island salad dressing

On the bottom slice of toast, squirt a little honey mustard (substitute low fat mayo if you like but it will change the calorie count). Top with the ham and turkey slices, folded in half and layered- remember, it's actually air that makes a good sandwich! Put the middle slice of toast on and add the 1000 Island dressing. Place the lettuce, tomato, and onion on top and add the bacon slice broken in half to cover more sandwich. Place the slice of cheese on top and close the sandwich. 

This was so satisfying! Definitely a lunch I'm happy to make again and again without being bored, but then again, I could live on sandwiches. The Ready Crisp bacon comes precooked and only takes 10 seconds in the microwave to be perfectly crisped up, and it's actually real pork bacon (just much less greasy).

As for my comment about air- try it for yourself. If you just put the cold cuts flat on the bread and stack them, they really don't taste the same as when you fold and layer them. It's why you'll see all good delis folding their meat- it's not just so the sandwich looks bigger (although that helps!).

Lunch Summary: 365 calories, 13.5g fat, 35g carbs, 26g protein.

Afternoon Snack:

Quick and easy, and you can stick it in your purse until later! This little snack is a nutritional powerhouse with fiber, protein, and good snacks. They sell them at Costco cheaply if you don't want to take the time to make your own, and today's post is all about quick and easy!

Afternoon Snack Summary: 180 calories, 12g fat, 12g carbs, 7g protein.

Dinner:

Keeping with the easy theme, this recipe needs a little bit of time in the oven but it's well worth it. I served with brown rice and roasted purple pepper rings, but next time I'd add some quartered onions, whole cremini mushrooms, and roasted carrots as well.

Apple Pork Chops:

2 bone-in pork loin chops 

2 tsp butter or olive oil 

2 tsp flour 

1/2 tbsp Splenda brown sugar 

1/2 cup unsweetened apple juice 

1 large apple rings 

cinnamon to taste 

Preheat oven to 350 degrees. Melt butter in a hot pan, then add pork chops and sear both sides until chops are lightly brown and juicy, 2-3 min per side. Set aside in an oven safe baking dish. Add flour and brown sugar to the pan with the pork fond and scrape the bottom of the pan to mix. Slowly pour in the apple juice and simmer to create a thick sauce. Place one apple ring on each pork chop and spoon the sauce over top. Sprinkle lightly with cinnamon. Bake chops for 45 minutes and enjoy with a low glycemic index carb serving and roasted veggies.

The sauce is great over the veggies too, which you can throw in the baking dish at the same time as the pork shops!

Calorie count includes one pork chop and sauce, 1/3 cup brown rice, and a serving of roasted veggies (half an onion, 1 carrot, 1/2 cup mushrooms, 1/4 cup bell pepper rings). If it's too carby for you, skip the rice and you won't miss it.

Dinner Summary: 416 calories, 15g fat, 45g carbs, 28g protein.

Dessert:

What is quicker or easier than grabbing a scoop of ice cream from the freezer? But we all deserve a sweet treat at the end of the day, and manufacturers have gotten a LOT better at making ice creams with protein taste good. Halo Top has some real winning flavours- I'm a big fan of their chocolate chip cookie dough. And with a serving size of 3/4 cup, you get a large portion for many less calories than the "real thing" and I bet you won't miss it!

Dessert Summary: 150 calories, 4g fat, 27g carbs, 7g protein.

Daily Total: 1525 calories, 64.5g fat, 146g of carbs, 99.5g protein

Hope you enjoy the recipes and that these are helpful to you on days where you're pressed for time but don't want to grab fast food! And of course feel free to mix and match them if you happen not to like something. I'd love to hear your thoughts!