7-Day Meal Plan & Grocery List. Nicole Hinckley, RD, LD

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1 7-Day Meal Plan & Grocery List Nicole Hinckley, RD, LD

About This Meal Plan My mission is to change the lives of my clients by helping them become a healthier, happier and more confident version of themselves.

2 About This Meal Plan My mission is to change the lives of my clients by helping them become a healthier, happier and more confident version of themselves. I believe in a positive and encouraging environment. It is my passion to help my clients find their perfect balance. We are all living busy lives, and that affects which foods we have time to make, and which foods we reach for. I choose to provide guidelines rather than recipes that require measuring cups and serving sizes, etc., because even that overwhelms me when I am busy (and I do this for a living). Plus, everyone is different and each body requires different amounts of calories and macronutrients. So through this meal plan I wanted to provide several different healthy options of meals you can make that are fast, easy and delicious.

Monday Breakfast: Blueber r y Oatmeal Steel cut raw oats Unsweetened almond milk Blueberries Cashews Chia seeds Hardboiled egg on the side Lunch: Quinoa Bowl Quinoa Sweet potato Kale Cucumber Avocado

3 Monday Breakfast: Blueber r y Oatmeal Steel cut raw oats Unsweetened almond milk Blueberries Cashews Chia seeds Hardboiled egg on the side Lunch: Quinoa Bowl Quinoa Sweet potato Kale Cucumber Avocado Pan seared chicken Snack: Ants on a Log Celery Almond butter Lower sugar Crasins on top Dinner: Salmon Salmon Asparagus Brown rice I combine all the ingredients and pop in the microwave for about 2 minutes. Watch it just to make sure your oats do not boil over (oops)! The egg on the side provides this meal with a great source of protein. These are all typically things I prep in bulk. Throw your desired amount in a container, grab and go! A great healthy option for the kiddos! Pan sear the salmon in garlic, onions, and whatever spices you have on hand! Bake or sauté asparagus and serve with brown rice!

4 Tuesday Breakfast: Toast Tuesday Whole grain freshly baked toast Avocado Egg Everything bagel seasoning Lunch: It s a Wrap! Whole grain tortilla Black beans Finely diced onion Grilled corn Diced tomato Sliced avocado Cilantro Snack: Carrots and Hummus Carrots Hummus Dinner: Baja Shrimp Tacos Fresh Shrimp cooked in Garlic Corn Tortillas Pineapple Avocado Olive Oil Mayo Combined with Sriracha and Honey to Drizzle Cilantro This is a staple in my diet. I buy freshly baked artisan bread, pop that in the toaster and spread 1/4 to 1/2 an avocado over it. It is best with a poached egg, but more often than not, I use a hardboiled egg. Then I sprinkle some delicious everything bagel seasoning on top! This is as easy as it comes. Cook the black beans, and dice everything else. You can wrap in tortilla and go, or crisp up your wrap a bit in a pan. A great portable option! Another staple. It is SO easy to make. Pan fry some shrimp in garlic, and chop the rest, then place in a corn tortilla. The best part of this dinner is the sauce. Combine olive oil mayo, Sriracha, and a touch of honey to drizzle on top.

Wednesday Breakfast: Smoothie Frozen blueberries Fresh spinach Frozen strawberries Flax seeds Chia seeds Almond milk Nut butter of choice Lunch: Salmon Salad Kale Olive oil Lemon juice Salmon sautéed

5 Wednesday Breakfast: Smoothie Frozen blueberries Fresh spinach Frozen strawberries Flax seeds Chia seeds Almond milk Nut butter of choice Lunch: Salmon Salad Kale Olive oil Lemon juice Salmon sautéed with garlic and onion Snap peas Wheat thins on the side Snack: Almonds and Str awberries Almonds Strawberries Dinner: Black Bean Burger Salad Black bean burger Leafy green lettuce Corn Hummus Avocado These are great for warm summer days or if you are feeling something sweet. It is easy to make and get tons of nutrients in every sip! The key to a thick smoothie is using as little liquid as possible! Literally massage olive oil and lemon juice into the kale. Pan sear the salmon in garlic and onion and place over the kale to further wilt it. For added crunch, sprinkle some snap peas on your salad. I also like to have a few wheat thins on the side for some tasty whole grains. A great portable option! A great option if you really do not feel like cooking. I like the frozen morning star black bean burgers. I bake it in the oven until warm, and then crumble over a salad with all the fixins!

Thursday Breakfast: Omelet Eggs Tomato Mushrooms Onion Spinach Slice of whole grain toast Lunch: Black Bean Quesadilla Whole grain tortillas Hummus Black beans Onion Zucchini Garlic Mushrooms Sliced

6 Thursday Breakfast: Omelet Eggs Tomato Mushrooms Onion Spinach Slice of whole grain toast Lunch: Black Bean Quesadilla Whole grain tortillas Hummus Black beans Onion Zucchini Garlic Mushrooms Sliced avocado Snack: Hardboiled egg and grapes Dinner: Salad Spiralized zucchini Green leafy lettuce Grilled corn Cherry tomatoes Pumpkin seeds Chicken Dressing of choice If you have some time in the morning, whip up an omelet! Even add a sprinkle of low fat cheese if you would like. Serve with whole grain toast and know that you are fueling your body with energy to start your day. I LOVE making quesadillas! I sauté onion, zucchini, garlic and mushrooms. Then I spread hummus over both sides of the tortilla, add in warmed black beans, sautéed ingredients, sliced avocado, then warm on both sides in a pan using olive oil spray. This is a great way to sneak veggies in your kid s food as well! A great portable option! I love combining spiralized zucchini with the lettuce or greens in my salad. It gives my salad a fresh crunch. Basically the idea of this meal is that you can toss almost anything into a salad. Think greens, protein, healthy fat!

Friday Breakfast: Sweet Potato Toast and Chia Seed Jam Sweet potato Strawberries Chia seeds Hardboiled egg Avocado Everything bagel seasoning Lunch: Chicken Salad Chicken Olive oil mayo Grapes Apples

7 Friday Breakfast: Sweet Potato Toast and Chia Seed Jam Sweet potato Strawberries Chia seeds Hardboiled egg Avocado Everything bagel seasoning Lunch: Chicken Salad Chicken Olive oil mayo Grapes Apples Green leafy lettuce Pecans Snack: Bell Peppers and Hummus Dinner: Spaghetti Squash Spaghetti squash Whole grain pasta Ground turkey or lean ground beef Marinara sauce Making chia seed jam is SO easy. Microwave some strawberries, mash and stir in chia seeds. BAM. For sweet potato toast, cut length wise, brush with olive oil and bake in the oven. I like topping one of my sweet potato toasts with avocado and egg and the other with chia seed jam. Easy recipe every one will enjoy. Boil chicken, then chop the chicken, apples, grapes, and stir in olive oil mayo until desired consistency. You can serve this in a sandwich or on top of a salad. I like to sprinkle mine with pecans. A great portable option! I love mixing spaghetti squash AND pasta. Cut a spaghetti squash in half lengthwise, and sprinkle with olive oil. Place on a baking sheet and cook face down in the oven for about 45 minutes. Add into spaghetti.

Saturday Breakfast: Eggs Over Kale Kale Olive Oil Egg Mushrooms Red potatoes Strawberries on the side Lunch: Avocado Tuna Salad Canned tuna Avocado Olive oil mayo Chopped celery Dill gherkin pickle

8 Saturday Breakfast: Eggs Over Kale Kale Olive Oil Egg Mushrooms Red potatoes Strawberries on the side Lunch: Avocado Tuna Salad Canned tuna Avocado Olive oil mayo Chopped celery Dill gherkin pickle Old Bay seasoning Everything bagel seasoning Pepper Snack: Apple Nachos Apple Nut butter Pumpkin seeds Coconut flakes Dinner: Grilled Chicken Chicken cooked with garlic Onion Broccoli Sweet potatoes I love eating my eggs over kale. The way the freshly pan seared crunchy egg wilts the kale, yum! I also like sautéing mushrooms and diced red potatoes with this meal. Plus you gotta have some fruit! This is such a fun one! Put an extra healthy spin on tuna salad. Mix desired amount of ingredients together and place back into the halved avocado. Serve over a bed of spinach! A fun one! Cut up an apple pretty thin, and spread out over plate. Combine your nut butter of choice with a touch of oil and microwave until thin. Drizzle nut butter over apples and sprinkle your favorite toppings above. One pan dinner. Dice up chicken, onion sweet potato, and broccoli and bake in one pan. Sprinkle with your favorite seasonings.

Sunday Breakfast: Breakfast Tacos Eggs Cilantro Corn Lettuce Salsa Whole grain tortilla Lunch: Lettuce Wrap Lettuce Chicken cooked in Teriyaki Sauce Shredded carrots Cashews Snack: Banana and nut

9 Sunday Breakfast: Breakfast Tacos Eggs Cilantro Corn Lettuce Salsa Whole grain tortilla Lunch: Lettuce Wrap Lettuce Chicken cooked in Teriyaki Sauce Shredded carrots Cashews Snack: Banana and nut butter Dinner: Shrimp Pasta Shrimp Garlic Olive oil Spinach Whole grain pasta Can you honestly go wrong with breakfast tacos? Scramble eggs, grill or pan sear frozen corn, sprinkle lettuce, corn, salsa, and avocado. Serve in a warm, whole grain tortilla. Cook chicken and add in teriyaki sauce. You can do it shredded, baked, or pan seared. Place in a lettuce wrap with shredded carrots and crushed cashews. You can drizzle the nut butter over a chopped banana or eat a banana with peanut butter to go! Another household fav. Sauté the garlic and onion in olive oil, add in shrimp, spinach, and spices. We like red pepper flakes, rosemary, thyme, old bay.

7 Day Meal Plan Grocery List Nicole Hinckley, RD, LD Produce: Apples Blueberries Strawberries Pineapple Lemons Grapes Banana Avocado Kale Green leafy lettuce Spinach Cucumber Celery Carrots Tomatoes

10 7 Day Meal Plan Grocery List Nicole Hinckley, RD, LD Produce: Apples Blueberries Strawberries Pineapple Lemons Grapes Banana Avocado Kale Green leafy lettuce Spinach Cucumber Celery Carrots Tomatoes Asparagus Broccoli Sugar snap peas Cilantro Mushrooms Zucchini Red, green, yellow or orange bell peppers Onion Garlic Corn on the cob Spaghetti squash Sweet potato Red potatoes Grains: Whole grain tortillas Corn tortillas Steel cut oats Quinoa Brown rice Whole grain bread Wheat thins Whole grain pasta Nuts and seeds: Sunflower seeds Pumpkin seeds Ground flax seeds Chia seeds Brazil nuts Pecans Cashews Almonds Coconut flakes Almond/peanut butter Meat and Fish: Boneless, skinless chicken breast Ground turkey Salmon Wild caught shrimp Canned Goods: Black beans Corn Spices and Condiments: Hummus Olive oil mayo Sriracha Honey Olive oil Marinara sauce Light Balsamic Teriyaki sauce Cinnamon Everything bagel seasoning Refrigerated: Unsweetened almond milk Eggs Frozen: Blueberries Strawberries Black bean veggie burgers

What Next? I hope that through this 7-day meal plan and grocery list you were able to see how eating healthy doesn t have to be difficult or time consuming.

11 What Next? I hope that through this 7-day meal plan and grocery list you were able to see how eating healthy doesn t have to be difficult or time consuming. Just so long as you have a plan going into the week and healthy options to eat each day, it sets you up for sustainable success! Through my nutrition counseling programs I offer even more personalized meal plans as well as guidance from me every step of the way. To receive more information on these programs, and to determine which one is the perfect fit for you, please send me questions through the Contact Me section of my website! NicoleHinckleyRD.com

Cityline Weight Loss Challenge Day Meal Plan #2

Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt