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Sassy’s Sample Week Meal Plan

Yum

December 16, 2018 By Laura Ligos, MBA, RD, CSSD Leave a Comment

It’s that time of the week again; time to plan for the week ahead. Just because it’s the holidays doesn’t mean you get to forget about your diet. Check out my 12 Days of Nutrition to keep things simple and to stay on track-ish. I’m not here to scold you for eating cookies, heck, EAT THEM. But I’m here to hopefully help you prioritize your food & health all through the holiday season and beyond. Diets don’t start on Mondays or the 1stof the year, they just are what you eat on the regular.

To Meal Plan or Not?

There is a lot of hubbub in the nutrition space about meal planning. Some think that Dietitians/Nutritionists should meal plan for clients, some think that’s absurd and think we shouldn’t. I never quite understood why it was such a debate as both are right. For SOME clients we should help them meal plan, for others, we should help THEM meal plan. Most people would actually benefit from a meal kit being delivered to them but it’s rarely considered. Plus sites like MyFoodSubscriptions have got coupons for Blue Apron so it will not only save your client time but also money anyway! Fair enough if the client has extreme dietary restrictions but if they don’t, it’s always worth consideration.

The difference you ask? 

Everyone could use help meal planning, it’s just a matter if they need the plan made for them or if they need help making the plan for themselves. Neither is right or wrong, it’s what’s right for the individual. Believe me, I ‘ve worked with enough clients to know that some respond well to a premade plan and others don’t. 

So while some professionals will disagree, I think that dietitians & nutritionists should be at the forefront of meal planning. It is then up to OUR professional judgment to decide what is best for the client. There is no perfect diet and no perfect approach, however, there is a better diet or a better approach for each client. 

That all being said, sometimes I meal plan for clients and I see nothing wrong with it as long as they are seeing results and communicating with me, the professional. I also enjoy the process of meal planning so for me it’s a fun part of what I can offer in my practice, and if you hate meal planning, then you definitely shouldn’t offer it as it will feel like a chore, not a fun puzzle. 

A note about this meal plan: 

This is NOT a one size fits all, this is purely an example and is tailored to no one in specific, it is just a sample to show you what meal planning can look like. I highly recommend working with a professional to create a meal plan that works for you, your health status, and your goals

Meal Plan

When I’m planning meals for the week, I’m generally looking for the following:

  • 2-3 Dinners with at least 1 being SUPER easy
  • 1-2 Breakfasts that can be made ahead of time
  • 2+ Lunches (some being leftovers)
  • Grab & Go snack options

Here’s what a sample week can look like:

Recipes + Macros/Micros

Disclaimer: I don’t give every client a macro/micro breakdown of their diet, it’s on a per client basis. I prefer to focus on recipes and quality of food. 

Shopping List

I HIGHLY recommend making a shopping list (and checking it twice) otherwise be prepared to be swayed by all of the in store marketing. I also encourage clients to not be SET on foods like fruits & vegetables, nuts/seeds, spices, oils, etc. You can easily swap these items for similar items without much change to your overall meal plan. Be flexible but not unprepared. 

Remember this is purely a sample to show you how meal planning works. There is no perfect meal planmicro–breakdownBUT if you plan, you will probably feel so much better about the week ahead, I speak from experience! 

Download the free sample meal plan here!

sassy-meal-planDownload

Have you ever meal planned for yourself?! 

If you need help, I can help! Want to do it on your own? Try a planner like this to get started. 

xoxo,

Sassy

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Filed Under: Blog, Meal Plans

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@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
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Now time to introduce this sassy human who is already so well loved to the world...
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Introducing 

💙 Connor James Ligos 💙
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After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
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We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
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Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
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Mom, Dad & Bode are all doing well!
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#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
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What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
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So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
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Why do I share this? 
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Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
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I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
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People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
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Got it!?! 
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Ok, carry on.
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xoxo,
Sassy
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#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
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Instead we should look to the grey area in between for our nutrition guidance. 
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What do I mean?
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I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
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We can have a glass or 2 of wine but we should probably also drink some water. 
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We can take rest days but we should also find ways to move our bodies regularly.
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And the list goes on.
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It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
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How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
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Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
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Xoxo,
Sassy
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#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

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