My Meal Plan & Healthy Dessert Options!

HAPPY MONDAY!!  Are you excited to sneak a peek of my meal plan?!  I’m excited to share it with you, and I’m entirely TOO excited to share some ideas for healthy desserts!  SO MUCH YUM.

First things first, my meal plan.

I typically just plan my dinners.  But while focusing on healthy eating this month, I’m going to go ahead and plan out ALL my meals.  We’ll see how that goes for me.  Maybe I’ll love it, maybe I’ll hate it.  I won’t know until I try! 🙂  If I love it, I’ll keep doing it indefinitely!

I’m also planning lunches for my children since they eat different lunches than I do, but I don’t have those meals listed here.

My Week’s Meal Plan:
Breakfast Lunch Dinner Snack Dessert/Treat
Monday Omelet with onions, peppers, spinach, & tomatoes, topped with avocado; coffee Turkey & cheese wrap with shredded carrots, spinach, & mustard; berries & Greek yogurt Roasted pork loin; sautéed green beans; brown rice; side salad AM: Coffee with protein powder

PM: Muffin; kombucha

Broiled grapefruit; cup of tea
Tuesday Oatmeal with banana & peanut butter; coffee Egg sandwich with spinach, tomato, and avocado; sliced apples Mexican salad (romaine, black beans, corn, cheese, shredded carrots, tomatoes, onions, salsa, etc) AM: coffee with protein powder

PM: Berries with cottage cheese; kombucha

Dark chocolate; cup of tea
Wednesday Eggs, tomato, & avocado on toast; coffee Turkey & cheese wrap with shredded carrots, spinach, & mustard; sliced apples Butternut squash soup with cheesy garlic toast AM: Coffee with protein powder

PM: Greek yogurt, berries, & wheat germ; kombucha

Broiled grapefruit; cup of tea
Thursday Overnight oats with banana; coffee Hard-boiled eggs, mashed with avocado, salt/pepper on toast with tomato & spinach Crockpot meatballs & spaghetti squash; side salad AM: Coffee with protein powder

PM: Apple with cottage cheese; kombucha

Dark chocolate; cup of tea
Friday Omelet with onions, peppers, spinach, & tomatoes, topped with avocado; coffee Butternut squash soup; peanut butter sandwich Homemade pizza; side salad AM: Coffee with protein powder

PM: Apple with cottage cheese; kombucha

Yonanas
Saturday Bacon & egg sandwich with tomatoes, spinach, & avocado; coffee Leftovers, salad, whatever needs to be eaten from the fridge Grilled chicken & zucchini; side salad AM: Coffee with protein powder

PM: Dried fruits & nuts on top of Greek yogurt; kombucha

Grilled pineapple; glass of wine
Sunday Ham, spinach, tomato & swiss quiche; coffee Salad with leftover grilled chicken Sausage, peppers, & spinach over pasta; side salad AM: Coffee with protein powder

PM: Bananas with Greek yogurt & wheat germ

Dark chocolate; cup of tea

Now tell me, does all that sound good or what?!  At the end of the week, I’ll recap and let you know how well I stuck to the plan and what worked and didn’t work for my family.  🙂

On to the BEST part of life – Dessert!dark chocolate

I love all food, but dessert is really one of the sweetest things in life, pun intended.  I am truly a sugar addict, am I not?  All things in moderation, right?  I avoid added sugars so I can indulge in treats that are meant to be sweet.  As a bonus, when I don’t eat sugar all day long in my every day foods, I feel satisfied with smaller portions of dessert.  That’s a win, folks!

Now while decadent sugar-laden treats in moderation can certainly be part of a healthy diet, I think it’s nice to focus more on treats that are lower in added sugar for this particular month.

You’ll notice most of the desserts I suggest are fruit-based!  Fruit is naturally sweet, and fresh fruit by itself is a wonderful after-dinner treat.  But if you really want to kick it up a notch, try grilling, baking, or broiling the fruit to bring out the sweetness.  Yum!

Some of my FAVORITES are the following:

Broiled grapefruit.  Don’t roll your eyes, friends!  Broiled grapefruit is A DELIGHT.  Cut a grapefruit in half, sprinkle some sugar and cinnamon on top, and broil cut side up on high for a few minutes until the sugar starts to caramelize.  Then dig in!  If you’ve never tried this, I AM TELLING YOU TO TRY IT THIS WEEK.  One of my favorites.  Especially during the colder months.  They even make these darling little serrated spoons for eating grapefruit.  Too cute, right?!

Baked apples.  Pretty easy but you have to plan for this one because of the lengthy cooking time.  Core an apple.  Fill the apple with a mixture of honey, nuts, dried fruits, and cinnamon.  Put it in a dish with ¼ to ½ cup water.  Cover with foil and bake for about 40 minutes at 350F.  Love this with a scoop of Greek yogurt!

Grilled pineapple or peaches.  So simple.  Just put sliced pineapple or peach halves on the grill until caramelized to your liking.  This is a summertime favorite.

Speaking of fruit, one of my go to desserts is a bowl of berries, topped with a scoop of Greek yogurt, a light drizzle of honey, and a spoonful of wheat germ. Wheat germ has a sweet nutty flavor, and you can find wheat germ near the oatmeal and cereal in any regular grocery store.  I also love plain cottage cheese and fruit though I’m not sure I can call that a dessert because I often eat it as a meal!  Ha!

I’ve got quite a few ideas for awesome frozen healthy desserts too.

Frozen grapes.  Just freeze them and eat them.  Could not be any simpler.

All fruit popsicles.  Blend up some fruit along with a little milk or yogurt and pour into popsicle molds to freeze.  Some favorite combinations include mango/strawberry and banana/blueberry.

Yonanas.  Have you heard of Yonanas?  It’s basically “ice cream” made from frozen bananas.  Slice up a few bananas, freeze them, process them in a Yonanas machine (or if you want to be like me, just use a food processor), and BOOM!  A frosty treat appears.  Add a sprinkle of cocoa powder, cinnamon, and splash of vanilla before processing the frozen bananas and say HELLO CHOCOLATE CINNAMON GOODNESS!  Add in some peanut butter.  Or a couple frozen strawberries. Or frozen cherries. OMG I’m drooling.  The combinations are endless. Yonanas has some great recipes on their site.

Frozen banana bites.  Take frozen banana slices, dip them in melted chocolate, sprinkle on toppings (pecans, walnuts, sprinkles, etc) and refreeze.  YUM.  Bite sized goodness.

Smoothies.  A classic standby.  One of my favorites tastes like an oatmeal cookie and has milk, old-fashioned oats, a frozen banana, cinnamon, and a splash of vanilla.  Add a splash of maple syrup or a date for extra sweetness.  Another favorite flavor combination is chocolate covered cherry, made with a banana, a handful of frozen cherries, some milk, a scoop of cocoa powder, a bit of vanilla extract, and a little ice.  Throw in some spinach, and you’ll have an extra serving of vegetables to boot!  There are a million and one different combinations for smoothies, so try whatever sounds good to you that day.

Chocolate As a Health Food?!

Another great treat (with or without fruit) is dark chocolate!  But not all dark chocolate is created the same…  Ahem, Hershey’s.  Get yourself some REAL decadent high quality dark chocolate, and you will never look at a Hershey’s bar the same way again.

The two main things to look for in a dark chocolate are 1) that it is at least 70% cacao and 2) that it is not “dutch processed with alkali.”  This type of processing strips the chocolate of the beneficial flavonoids.

Mindfully eat your piece of chocolate, savoring every single bite.  Don’t forget to thank your gut microbes for making cocoa healthy for you.  Seriously, who knew cocoa powder is a gut friendly food?!

Cocoa dusted almonds are a good treat too if you can keep from eating the whole batch at once.  My greatest challenge with nuts.  Simple to make:  Mix together a cup of raw almonds, a tablespoon of honey, and a teaspoon of salt.  Spread on a baking sheet (lined with parchment paper) and bake for 10 minutes at 350F.  Shake occasionally so the almonds don’t burn.  Put the almonds in a closed container with 1 tablespoon or so of cocoa powder and shake until covered.

MMMMMM!! So many good ideas for simple healthy desserts.  There aren’t enough days in the week to enjoy them all.  Share any easy healthy desserts that you love in the comments and let me know if you try any of the healthy desserts above!

xoxo

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