The Busy Mom Diet: Free 7 Day Diet Plan

May 23, 2016

Hi, fellow fit mommy!
If you are like me, you barely have any time to eat your meals while they are still warm, much less thinking about planning them! I am so happy to develop a solution for you!

After much trial & error, I have found a system that works-even when I am on the go. Whether you are a working mother or a stay at home mom with multiple kids, chances are that you are super busy!

Here is a 7 day meal plan along with a grocery list for the items that you will need plus the recipes!

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You will see that some meals or snacks may be repeated. Keep in mind that meal prepping or cooking one meal in a large batch can be essential to weight loss and make life easier when you are busy. You do not have to follow the plan meal by meal, but it is a great idea of where to start and what to do. If you do not like a certain meal, change things up! And share your recipes with me because I would love to share them as well.

If you need any help with meal prepping, please refer to my blog Diary of a Fit Mommy for steps on how to meal prep! I will teach you how to become a meal prepping pro in no time.

I hope that you enjoy the following recipes in the meal plan and have fun making them for you and your entire family!

Stay strong, fit, and motivated!

 

The Grocery List

Protein

  • Protein powder of your choice
  • 1 Jar of Peanut Butter
  • 2-3 cartons of Eggs
  • 1 7 oz. can of white Tuna
  • 1 package of Ham
  • 4 packages of frozen, boneless Chicken Breasts (depending on the brand, you may need more or less)
  • 1 package of 4 Pork Chops
  • 1 lb. Ground Beef
  • 10 Tilapia Filets (At WalMart, they sell frozen tilapia in bags of four for around $5!)
  • 4 Salmon Steaks
  • 2 lb. Ground Chicken

Veggies

  • 2 Red Bell Peppers
  • 2 Onions
  • 3 bags Spinach Leaves
  • One small bunch of Cilantro
  • 1 can of Corn

Grains/Breads/Flours

  • 1 large container of Quick Oats
  • 1 package Flour Tortillas
  • Breadcrumbs

Fruits/Nuts

  • 2 bunches of bananas
  • 2 lemons
  • 2 limes
  • Peach Preserves
  • Dried Cranberries
  • 4-5 fresh peaches
  • Walnuts

Dairy

  • 1 carton Almond Milk (I love Almond Breeze brand!)
  • 1 carton Coconut Milk
  • 2 contains plain Greek Yogurt (I love Greek Gods brand!)
  • 1 container Sour Cream
  • Butter (I use REAL butter)
  • Shredded Parmesan Cheese

Spices/Seasonings/Oils/Condiments

  • Cayenne Pepper
  • Italian Herb Seasoning
  • Sesame seeds
  • Ground Mustard
  • Brown Sugar
  • Soy Sauce
  • Honey
  • Oregano
  • Garlic Cloves
  • Annie’s Organic Ketchup
  • Ginger
  • Worcestershire Sauce
  • Cinnamon
  • Nutmeg
  • Vanilla Extract
  • Stevia
  • Pickle Relish
  • Onion Powder
  • Curry Powder
  • Dill Weed
  • Garlic Powder
  • Parsley
  • Chili Paste
  • Salt
  • Pepper
  • Olive Oil for cooking
  • Sesame Oil

The Busy Mom Menu

Day Breakfast Snack Lunch Snack Dinner  
Sunday -2 or 3 Paleo Omelet Muffins -2 scoops protein shake

-1 banana

-1 Spicy Peach Glazed Pork Chop -2 tbsp. Hummus

-Unlimited Celery or Carrot Sticks

-1 Lemon Garlic Tilapia Filet

-1/2 c. Quinoa

-1 c. Broccoli

Monday -1 Peach Cobbler Protein Smoothie -1/4 c. Cottage Cheese

-5 Strawberries

-Balsamic Chicken Salad in a Jar -2 Chicken Muffins -Chicken & Cranberry Walnut Salad
Tuesday -2 or 3 Paleo Omelet Muffins -2 scoops protein shake

-1 banana

-Tuna Salad on a bed of Spinach -2 tbsp. Hummus

-Unlimited Celery or Carrot Sticks

-1 Garlic Chicken Breast

-1 Sweet Potato

-1 c. Green Beans

 
Wednesday -1 Peach Cobbler Protein Smoothie -1/4 c. Cottage Cheese

-5 Strawberries

-Balsamic Chicken Salad in a Jar -2 Chicken Muffins -1 Teriyaki Salmon Filet

-1/2 c. Quinoa

-1 c. Steamed Broccoli

 
Thursday -2 Peanut Butter & Banana Protein Muffins -2 scoops protein shake

-1 banana

2 or 3 Meatloaf Muffins -2 tbsp. Hummus

-Unlimited Celery or Carrot Sticks

-1 Honey Lime Chicken Breast

-1 Sweet Potato

-1 c. Steamed Green Beans

 
Friday -2 Peanut Butter & Banana Protein Muffins -1/4 c. Cottage Cheese

-5 Strawberries

-Balsamic Chicken Salad in a Jar -2 Chicken Muffins -Chicken & Cranberry Walnut Salad  
Saturday -2 or 3 Paleo Omelet Muffins -2 scoops protein shake

-1 banana

-2 or 3 Meatloaf Muffins -2 tbsp. Hummus

-Unlimited Celery or Carrot Sticks

-2 Fish Tacos with Corn Salsa  

The Recipes

Breakfast

Peach Cobbler Protein Smoothie

Ingredients

  • 1/4 cup nonfat Greek yogurt
  • 1/4 cup almond milk
  • 1/4 cup protein powder (vanilla)
  • 1 fresh peach, sliced
  • 1 tbsp honey
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp vanilla extract
  • 1 cup ice cubes

Directions

  1. Place all ingredients into a blender and blend thoroughly.
  2. Add more ice cubes for a frostier smoothie.
  3. Sip & enjoy!

Peanut Butter Banana Protein Muffins

Ingredients

  • 1 cup oats.
  • 1 cup protein powder
  • 3/4 cup natural peanut butter
  • 3 bananas (mashed)
  • 1 cup coconut milk
  • 3/4 cup Stevia/truvia
  • 1/4 cup honey (optional, if you want more sweetness)
  • 2 eggs

Directions:

  1. Mix all ingredients vigorously until blessed well.
  2. Pour into greased muffin pan.
  3. Bake at 350 degrees for about 20 minutes or until firm!

Paleo Omelet Muffins

Ingredients

  • 8 eggs
  • 8 ounces cooked ham, crumbled
  • 1 cup diced red bell pepper
  • 1 cup diced onion
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 2 tablespoons water

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.
  2. Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
  3. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.

Lunch

Tuna Salad

Ingredients

  • 1 (7 ounce) can white tuna, drained and flaked
  • 6 tablespoons Greek Yogurt
  • 3 tablespoons sweet pickle relish
  • 1/8 teaspoon onion powder
  • 1/4 teaspoon curry powder
  • 1 tablespoon dried parsley
  • 1 teaspoon dried dill weed
  • 1 pinch garlic powder
  1. In a medium bowl, stir together the tuna, yogurt, and onion powder. Season with curry powder, parsley, dill and garlic powder.
  2. Mix well and serve with crackers, on a bed of spinach, or on a sandwich.

Spicy Peach Glazed Pork Chop

Ingredients

  • 1 cup peach preserves
  • 1 1/2 tablespoons Worcestershire sauce
  • 1/2 teaspoon chili paste
  • 4 boneless pork chops
  • 1 teaspoon ground ginger
  • 1 pinch ground cinnamon
  • salt and pepper to taste
  • 2 tablespoons vegetable oil

Directions

  1. In a small bowl, mix together the peach preserves, Worcestershire sauce, and chile paste. Rinse pork chops, and pat dry. Sprinkle the chops with ginger, cinnamon, salt, and pepper.
  2. Heat oil in a large skillet over medium-high heat. Sear the chops for about 2 minutes on each side. Remove from the pan, and set aside.
  3. Stir in the peach preserves mixture and heat for two minutes. Return the chops to the pan, and flip to coat with the sauce.
  4. Reduce heat to medium low, and cook the pork chops for about 8 minutes on each side, or until done.

Balsamic Chicken Salad in a Jar

Ingredients

  • Large Mason jars
  • Spinach leaves
  • Balsamic Vinaigrette
  • Chicken Breasts, cubed
  • Veggies of your choice
  • Seeds/nuts/cheese (optional)

Directions

  1. In order to make your salad in a jar, you will place your balsamic vinaigrette at the bottom, following 4oz. of baked or grilled chicken (I cut mine into cubes or pieces).
  2. Next, you will place bulky veggies in the jar, such as green bell peppers, onions, avocado, tomatoes, etc.
  3. Then you will top with the lighter stuff such as seeds or nuts, cheese, even eggs (if you like the cobb style.
  4. Last, you will top your jar with your salad leaves. When you are ready to eat your salad, just shake the jar for 1 minute!
  5. **Please note-the amount of jars you will make depends on how many times per week you are planning to eat the salad for lunch. 5 jars will store perfectly for about a week-no longer.

Meatloaf Muffins

Ingredients

  • 1 lb. ground beef
  • 1/2 onion, chopped
  • 1/2 cup oats
  • 1 egg, beaten
  • 2 tbsp Worcestershire sauce
  • 2 cloves garlic, minced
  • 2 tbsp oregano
  • 1 cup Annies Organic Ketchup
  • salt/pepper to taste

Directions

  1. Heat oven to 350 degrees.
  2. In a bowl, combine all ingredients except for the ketchup, mixing well.
  3. Pack mixture into each of the muffin tin slots.
  4. Bake muffins for 20 minutes or until beef is browned. Top each muffin with 1 tsp of Annie’s organic ketchup.
  5. Place back into the oven for ten more minutes. Take out and let sit for 10 minutes.

Dinner

Lemon Garlic Tilapia

Ingredients

  • 4 tilapia fillets
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon butter, melted
  • 1 clove garlic, finely chopped
  • 1 teaspoon dried parsley flakes
  • pepper to taste

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
  2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
  3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
  4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Chicken & Cranberry Walnut Salad

Ingredients

  • 4 Chicken Breasts, baked and cubed
  • 1 cup dried cranberries
  • ½ cup Walnut pieces
  • Spinach
  • Balsamic vinaigrette

Directions:

  1. Prepare your chicken however you prefer. For this salad, I bake mine with a little garlic powder, salt, and pepper at 350 degrees for about 20 minutes.
  2. While the chicken is baking, I arrange the spinach leaves into each of my family member’s bowls, topping each with cranberries and walnuts.
  3. When the chicken is done, I chop it up in cubes and distribute the chicken to each dish.
  4. Top with 2 tbsp. balsamic dressing.

Fish Tacos With Corn Salsa

Ingredients

  • 1 cup corn
  • 1/2 cup diced onion
  • 1/2 cup diced red bell pepper
  • 1 cup fresh cilantro leaves, finely chopped
  • 1 lime, zested and juiced
  • 2 tablespoons sour cream
  • 2 tablespoons cayenne pepper
  • 1 tablespoon ground black pepper
  • 2 tablespoons salt
  • 6 (4 ounce) fillets tilapia
  • 2 tablespoons olive oil
  • 12 flour tortillas, warmed

Directions

  1. Preheat grill for high heat.
  2. In a medium bowl, mix together corn, onion, red bell pepper, and cilantro. Stir in lime juice and zest.
  3. In a small bowl, combine cayenne pepper, ground black pepper, and salt. Brush each fillet with olive oil, and sprinkle with spices.
  4. Arrange fillets on grill grate, and cook for 3 minutes per side. For each fiery fish taco, top two corn tortillas with fish, sour cream, and corn salsa.

Honey Lime Chicken

Ingredients

  • 3 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1 teaspoon lime juice
  • 1 teaspoon chopped garlic
  • 4 skinless, boneless chicken breast halves

Directions

  1. In a shallow container, blend soy sauce, honey, olive oil, lime juice, and garlic. Place chicken breast halves into the mixture, and turn to coat.
  2. Preheat your oven to 350 degrees.
  3. Discard marinade, and bake the chicken for 20 minutes or until juices run clear.

Garlic Chicken

Ingredients

  • 1/4 cup olive oil
  • 2 cloves garlic, crushed
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 4 skinless, boneless chicken breast halves

Directions

  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Heat olive oil and garlic in a small saucepan over low heat until warmed, 1 to 2 minutes. Transfer garlic and oil to a shallow bowl.
  3. Combine bread crumbs and Parmesan cheese in a separate shallow bowl.
  4. Dip chicken breasts in the olive oil-garlic mixture using tongs; transfer to bread crumb mixture and turn to evenly coat. Transfer coated chicken to a shallow baking dish.
  5. Bake in the preheated oven until no longer pink and juices run clear, or about 30 minutes.

Teriyaki Salmon

Ingredients

  • 1/4 cup sesame oil
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 2 tablespoons brown sugar, or more to taste
  • 1 tablespoon sesame seeds
  • 1 teaspoon ground mustard
  • 1 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 4 (6 ounce) salmon steaks
  1. Mix sesame oil, lemon juice, soy sauce, brown sugar, sesame seeds, ground mustard, ginger, and garlic powder in a small saucepan over low heat. Bring to a simmer, stirring until sugar has dissolved. Set aside 1/2 cup of marinade for basting.
  2. Pour remaining marinade into a resealable plastic bag and place salmon into the marinade. Squeeze air out of the bag, seal, and marinate the salmon steaks for at least 1 hour (2 hours for better flavor). Drain and discard used marinade.
  3. Set oven rack about 4 inches from the heat source and preheat the oven’s broiler. Place salmon steaks into a broiler pan and broil for 5 minutes. Brush steaks with reserved marinade, turn, and broil until fish is opaque and flakes easily, about 5 more minutes. Brush again with marinade.

Snacks

Chicken Muffins

Ingredients

  • 2 lbs. ground chicken
  • 4 egg whites
  • 1 cup quick cooking oats
  • 2 tsp black pepper
  • 1 tsp salt
  • 2 tsp Italian Herb Mix
  • 2 tbsp garlic powder (2 cloves minced)
  • 1 small onion (finely chopped)

Directions

  1. Preheat oven to 375 degrees.
  2. Grease muffin pan with olive oil.
  3. Mix all your ingredients together in one large bowl and roll the mixture into balls to place in muffin pan. Muffins should be about the size of a softball.
  4. Bake for 30 minutes.

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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