1350 Busy Gal's Dream


Composed by: Sandra Augustin

Nutritional Details

These are meals that can be prepared in advanced and stored in the refrigerator and/or freezer until ready for consumption. Additionally, your family will love the flavors and variety while you stay on your diet.


Monday

Health Rating

Breakfast

20 min
Egg White Frittata

Snack 1

1 h 10 min
Gluten Free No-Bake Granola Bars

Lunch

40 min
Turkey Meatloaf

Snack 1

3 min
High Protein Cottage Cheese & Fruit Snack

Dinner

6 h 25 min
Crock Pot Chicken Fajitas ( Copy )

Snack

1 h 45 min
Rice Pudding

Tuesday

Health Rating

Breakfast

15 min
Protein Pudding

Snack 1

4 h 30 min
Beef Jerky in the Oven
1 h 10 min
Fluffy Grain-Free Sunflower Bread

Lunch

5 min
Avocado Tuna Salad ( Copy )

Snack 1

15 min
Almond Butter Energy Balls

Dinner

5 h 10 min
Crock Pot Minestrone ( Copy )

Snack

1 min
Whey Protein Shake

Wednesday

Health Rating

Breakfast

1 h 45 min
Rice Pudding

Snack 1

10 min
Gluten Free Energy Balls with Peanuts & Cherries

Lunch

10 min
Mason Jar Loaded Tuna Salad ( Copy )

Dinner

4 h 10 min
Crockpot Turkey Pumpkin Chili ( Copy )

Snack

5 min
Berry Cottage Cheese "Ice Cream"

Thursday

Health Rating

Breakfast

30 min
Breakfast On The Go

Snack 1

5 min
Cottage Cheese Delight

Lunch

30 min
Easy Clean-Up Turkey Meatballs

Snack 1

5 min
Pumpkin Protein Pudding

Dinner

6 h 15 min
Crockpot Chicken Tacos ( Copy )

Snack

Grapefruit (pink or red)

1 grapefruit

Friday

Health Rating

Breakfast

30 min
Lisa's Stirfry

Snack 1

1 h 10 min
Gluten Free No-Bake Granola Bars

Lunch

20 min
Asian Noodle Salad Jar ( Copy )

Snack 1

45 min
Fat Free Baked Pumpkin Custard

Dinner

6 h 5 min
Crockpot Chicken Casserole

Saturday

Health Rating

Breakfast

10 min
Egg White Mexican Omlette
1 h 10 min
Fluffy Grain-Free Sunflower Bread

Snack 1

4 h 30 min
Beef Jerky in the Oven

Lunch

11 min
Bean Salad with Tuna ( Copy )

Snack 1

3 min
High Protein Cottage Cheese & Fruit Snack

Dinner

30 min
Easy Clean-Up Turkey Meatballs

Snack

1 h 45 min
Rice Pudding

Sunday

Health Rating

Breakfast

50 min
High Protein Chocolate "Zoats"

Snack 1

5 min
Cottage Cheese Delight

Lunch

6 h 5 min
Crockpot Taco Verde

Tortilla, corn

1 large tortilla(s)

Dinner

30 min
Chili

Snack

5 min
Pumpkin Protein Pudding


Meal Expert Image
Sandra Augustin
Gym Owner, SASS Fitness & Pro Fitness Competitor, IFBB

As a gym owner and fitness competitor, I have found that diet is equally important as exercise to achieve success in fitness and health, so MealGarden and I have partnered to create a profile to help busy female athletes achieve their goals. Whether you are an amateur or professional, all female athletes have “a lot on their plate”. Preparing high performance meals for yourself and then planning additional meals for the family is time consuming , but I have chosen and modified recipes and meal plans from the MealGarden cookbook that you and your picky family will enjoy.

Secrets for Success

When "eating-on-the-go" I am always amazed at how frequently I hear, “It’s too hard for me to eat healthy with my lifestyle”. Preparation is the key to success with anything we do in life; taking time out to do some research, cooking and packing can save you calories and even money! Fast Food With over 800 locations nationwide, Chipotle gives the customer complete control over what goes into their burrito, taco, or salad. Additionally, you get to build it with fresh, local ingredients and spicy foods invoke a thermogenic response (natural fat burners)!

SASS Secret: Order the Burrito Bowl, which lets you skip the tortilla. Add beans and a DOUBLE serving of meat, HOLD the cheese and sour cream, but add the guacamole. Lastly, ask for a To-Go bowl on the side. Before you sit down to eat, put half of your order in the To-Go bowl, seal it up, and save it for your next meal!

On the plane I’m always paranoid I’m going to get stuck on the tarmac for hours on end without food and water, so I bring a meal to eat on the plane AND bring an extra for “just in case”. Since ice packs and liquids aren’t allowed through security, I freeze one meal to act as my ice pack to keep the second meal cool and fresh until I eat it.

SASS Secret: Pack a protein shaker cup even if you don’t pack protein powder. Once you get through security, you can fill your cup with ice and/or water at the self-serve drink stations.

For business meals, go on-line and research the restaurant menu. Determine their best option for you, or if you need to make an unusually large amount of substitutions, call the restaurant in advance and ask if the chef can make these changes for you. The hardest part about eating at a nice restaurant is saying “no” to the bread and chips placed on the table. If you are dining with a business colleague, excuse yourself to go to the restroom and ask your server to place the basket as far from you as possible. For the meal itself, order a large salad with the dressing on the side, lean protein and grilled vegetables—just remember to ask for the vegetables AND protein without sauces.

SASS Secret: Ask your server for a side of balsamic vinegar (not vinaigrette) and olive oil for your salad, vegetables, and in some cases, your protein. Balsamic vinegar will not only add flavor, but it’s a natural meat tenderizer (great for lean cuts of beef) and fat burner.

In the car, especially on long road trips, the key is to keep an ice chest packed with bite-sized finger-foods. If it’s a long (in distance) drive, place one meal within reach and the rest of the food in the trunk or back of the car. Keeping the food far out of reach will ensure that you don’t indulge in mindless eating and it will remind you to stop and stretch your legs and spine every few hours.

SASS Secret: Wear a bib!

Fitness Tips

"Getting Started" When starting on your fitness journey, just "a jog around the block" can seem daunting; don't freak yourself out before you even start! Be proud of your decision to make a change and I'll be there for you every step of the way. https://youtu.be/s2-vD4Y2qSs?list=FLtVvExL6u5RMrg25NFoW4ig


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada