As an Amazon Associate, I earn from qualifying purchases
E2M meal plan week 2, A Custom Meal Plan For you. Maintaining a healthy lifestyle isn’t just about cutting out unhealthy food options. It’s about incorporating wholesome, nutritious choices into our diets on a daily basis. In this blog post, we will be sharing an exciting custom meal plan tailored for week 2 of the Eat To Maintain (E2M) plan that not only focuses on variety but also promotes better eating habits. So, let’s dive right into this flavorful and balanced meal plan.
The Meal Plan Breakdown
- Monday: – Breakfast: Greek yogurt with mixed berries and a drizzle of honey – Lunch: Grilled chicken breast with roasted brussels sprouts and brown rice – Dinner: Zucchini noodles (zoodles) topped with marinara sauce and turkey meatballs
- Tuesday: – Breakfast: Overnight oats with peanut butter, banana, and chia seeds – Lunch: Turkey and avocado wrap with a side of green salad – Dinner: Baked salmon served over quinoa and steamed asparagus
- Wednesday: – Breakfast: Spinach and feta egg-white omelet with a slice of whole-grain toast – Lunch: Cauliflower rice burrito bowl with salsa, black beans, and grilled vegetables – Dinner: Slow-cooker beef and vegetable soup served with a side of whole-grain rolls
- Thursday: – Breakfast: Fruit and nut smoothie made with almond milk, frozen mixed berries, spinach, and a scoop of protein powder – Lunch: Tuna salad with mixed greens and cherry tomatoes drizzled with a lemon-kissed vinaigrette – Dinner: Grilled portobello mushrooms stuffed with quinoa, roasted red peppers, and goat cheese
- Friday: – Breakfast: Berry protein parfait made with layers of mixed fresh berries, sliced almonds, and unsweetened almond milk yogurt – Lunch: Lentil and vegetable soup complimented with a small garden salad – Dinner: Baked lemon garlic shrimp served with sweet potatoes and steamed green beans
- Saturday: – Breakfast: Peanut butter, chocolate, and banana protein smoothie – Lunch: Hummus spread on a wrap with tomato, cucumber, and spinach, served with a side of veggie sticks for dipping – Dinner: Thai green chicken curry served over jasmine rice and steamed broccoli
- Sunday: – Breakfast: Pureed pumpkin oatmeal topped with pecans and a tiny drizzle of maple syrup – Lunch: Greek quinoa salad with feta, kalamata olives, and cherry tomatoes – Dinner: Healthy spaghetti squash and mushroom alfredo with a side of steamed mixed vegetables
Monday – E2M Meal Plan Week 2
Greek yogurt with mixed berries and honey: Combine 1 cup Greek yogurt, 1/2 cup mixed berries, and 1 tablespoon of honey. Mix well and enjoy.
Grilled chicken breast with roasted Brussels sprouts and brown rice: Preheat the oven to 400°F (200°C) and cook 1 cup of brown rice according to package instructions. Trim and halve Brussels sprouts. Toss with 1 tablespoon of olive oil, salt, and pepper. Place on a baking sheet lined with foil and roast for 20-25 minutes, or until tender and slightly browned. Season chicken breast with salt, pepper, and your choice of seasoning. Grill over medium-high heat for 6-8 minutes per side or until fully cooked. Slice chicken and serve with roasted Brussels sprouts and cooked brown rice.
Zucchini noodles with marinara sauce and turkey meatballs:
Spiralize 2 medium-sized zucchini into noodles (zoodles) and set aside. In a large skillet, cook turkey meatballs (pre-made or homemade) until done, then add 1 cup of marinara sauce and let it simmer for 5-10 minutes. Heat a separate pan with 1 tablespoon of olive oil and cook zucchini noodles until slightly softened about 2-3 minutes. Serve zoodles topped with marinara sauce and turkey meatballs.
Tuesday – E2M Meal Plan Week 2
**Overnight oats with peanut butter, banana, and chia seeds:**
In a mason jar or container, combine 1/2 cup rolled oats, 1 cup almond milk, 1 tablespoon peanut butter, 1/2 sliced banana, and 1 tablespoon chia seeds. Mix well, cover, and refrigerate overnight. Enjoy the morning.
Turkey and avocado wrap with a side of green salad:
Lay a whole-grain tortilla flat, spread it with 1/4 mashed avocado, and top it with 2-3 ounces of sliced turkey, tomato slices, and spinach. Roll up the wrap and cut it in half. Serve with a side of mixed green salad, dressed with a light vinaigrette.
Baked salmon served over quinoa and steamed asparagus:
Preheat the oven to 400°F (200°C). Place a salmon filet on a lined baking sheet, season with salt, pepper, and your preferred herbs or spices. Bake for 12-15 minutes or until the fish is opaque and flakes easily. Meanwhile, cook 1 cup quinoa according to package instructions and steam a bunch of asparagus for 4-5 minutes, or until tender-crisp. Serve the cooked salmon over the cooked quinoa with a side of steamed asparagus.
Wednesday – E2M Meal Plan Week 2
Spinach and feta egg-white omelet with a slice of whole-grain toast:
Whisk together 4 egg whites and season with salt and pepper. Heat a non-stick skillet over medium heat with some cooking spray or a little olive oil. Pour in the egg whites and cook for 1-2 minutes, or until they begin to set. Add a handful of fresh spinach and 1 ounce of crumbled feta cheese. Fold the omelet in half and cook for another 1-2 minutes, or until fully cooked. Serve with a slice of whole-grain toast.
**Cauliflower rice burrito bowl with salsa, black beans, and grilled vegetables:**
Grate or process 1 head of cauliflower to create cauliflower rice. Heat 1 tablespoon of olive oil in a large pan over medium heat, add the cauliflower rice, and cook until tender, about 5-7 minutes. Season with salt, pepper, and a pinch of paprika. In a separate pan, grill your choice of sliced vegetables (e.g., bell peppers, onions, and zucchini). In a serving bowl, layer the cauliflower rice, 1/2 cup black beans, grilled vegetables, and 2-3 tablespoons of salsa.
Baked sweet potato with a side of salmon and mixed salad:
Preheat the oven to 400°F (200°C). Pierce a sweet potato a few times with a fork, then place it on a lined baking sheet and bake for 40-45 minutes, or until soft. Bake or grill a salmon filet, seasoned with salt, pepper, and your preferred herbs or spices, until the fish is opaque and flakes easily, around 12-15 minutes. In a large bowl, mix a variety of greens, cherry tomatoes, cucumber, and any other preferred salad ingredients, dressed with a light vinaigrette. Serve the baked sweet potato with a side of salmon and mixed salad.
Thursday – E2M Meal Plan Week 2
**Oatmeal with apples, cinnamon, and walnuts**:
Cook 1/2 cup rolled oats with 1 cup almond milk, stirring occasionally, till it reaches your desired consistency. Dice an apple and cook it in a small pan with a little water, a pinch of cinnamon, and a teaspoon of brown sugar until soft, about 3-4 minutes. Top the cooked oatmeal with cooked apples, a sprinkle of cinnamon, and a handful of chopped walnuts.
Mediterranean quinoa salad:
Cook 1 cup quinoa according to package instructions and let it cool. In a large bowl, combine cooked quinoa, 1 diced cucumber, 1 diced bell pepper, 1 cup halved cherry tomatoes, 1/4 cup thinly sliced red onion, 1/4 cup crumbled feta cheese, 1/4 cup chopped Kalamata olives, and a handful of chopped parsley. Dress with a simple vinaigrette made of 1/4 cup olive oil, 2 tablespoons red wine vinegar, 1 minced garlic clove, salt, and pepper. Mix well and refrigerate for at least 30 minutes before serving to allow flavors to meld.
Shrimp and vegetable stir-fry with rice:
In a large pan or wok, heat 1 tablespoon of canola or sesame oil over medium-high heat. Add 1 pound of peeled and deveined shrimp and cook until firm, about 2-3 minutes per side. Remove shrimp from the pan and set aside. Add more oil as needed, then add 1 sliced bell pepper, 1 sliced onion, and 2 cups of mixed vegetables (e.g., broccoli, sugar snap peas, carrots) to the pan. Cook until the vegetables are tender-crisp, about 4-5 minutes. Add the cooked shrimp back into the pan with the vegetables. Mix in 1/4 cup of your favorite stir-fry sauce (e.g., teriyaki, sweet and sour, or soy-ginger sauce) and cook for another 1-2 minutes, or until heated through. Serve the shrimp and vegetable stir-fry over steamed white or brown rice.
Friday – E2M Meal Plan Week 2
Yogurt and granola parfait with mixed berries:
In a tall glass or mason jar, layer 1 cup Greek yogurt, 1/2 cup granola, and a mix of your favorite berries (e.g., strawberries, blueberries, raspberries). Add a drizzle of honey or a sprinkle of cinnamon on top, if desired.
Grilled chicken Caesar salad wrap:
Grill or pan-cook a boneless, skinless chicken breast seasoned with salt, pepper, and garlic powder until cooked through, about 5-7 minutes per side. Let it rest for 5 minutes before slicing thinly. In a bowl, mix sliced chicken with 2 cups chopped romaine lettuce, 1/4 cup shredded Parmesan cheese, and 1/4 cup Caesar dressing (use a light version if available). Spread the chicken Caesar salad mixture on a whole-grain wrap, then fold and roll it up, tucking in the sides as you go. Cut the wrap in half and serve with a side of baby carrots or sliced cucumbers.
Pesto pasta with sundried tomatoes and spinach:
Boil 8 ounces of whole-grain or gluten-free pasta, such as penne or rotini, according to package instructions. Reserve 1/4 cup of pasta water before draining the pasta. In a large bowl, mix the cooked pasta with 1/2 cup prepared pesto sauce, 1/2 cup chopped sundried tomatoes, and 2 cups fresh baby spinach. Stir well, adding some of the reserved pasta water if needed, to help coat the pasta with the pesto sauce. Serve the pasta dish warm or at room temperature, topped with a sprinkle of grated Parmesan cheese if desired.
Saturday – E2M Meal Plan Week 2
Protein-packed green smoothie: In a blender, combine 1 cup spinach, 1 banana, 1/2 cup frozen mixed berries, 1 scoop protein powder, 1 tablespoon chia seeds, and 1 cup almond milk. Blend until smooth and enjoy.
Caprese panini with a side of mixed greens:
Slice a fresh ciabatta roll in half and layer with sliced fresh mozzarella, tomatoes, and fresh basil. Drizzle with a little balsamic glaze and season with salt and pepper. Press in a panini press or cook in a skillet over medium heat until the cheese is melted and the bread is crisp. Serve with a side of mixed greens, tossed with a light balsamic vinaigrette.
Teriyaki beef and broccoli stir-fry:
Thinly slice 1 pound of flank steak or sirloin against the grain. In a large pan or wok, heat 1 tablespoon of canola or sesame oil over medium-high heat. Cook the beef until browned on each side, about 2-3 minutes per side. Remove beef from the pan and set aside. Add more oil as needed, then add 4 cups of fresh broccoli florets and cook until tender-crisp, about 4-5 minutes. Add the cooked beef back into the pan with the broccoli. Mix in 1/4 cup teriyaki sauce and cook for another 1-2 minutes, or until heated through. Serve the teriyaki beef and broccoli stir-fry over steamed white or brown rice.
Sunday – E2M Meal Plan Week 2
Avocado toast with a poached egg:
Mash 1 ripe avocado with a pinch of salt, pepper, and a squeeze of lemon juice in a bowl. Toast a slice of whole-grain or gluten-free bread, and spread the mashed avocado onto the toast. Poach an egg for 3-4 minutes, then carefully remove it using a slotted spoon and drain any excess water.
Place the poached egg on top of the avocado toast and season with a pinch of salt, pepper, and a sprinkle of red pepper flakes or everything bagel seasoning, if desired.
Grilled vegetable and hummus wrap:
Prepare an assortment of vegetables, such as sliced bell pepper, zucchini, red onion, and eggplant, for grilling. Lightly brush the vegetables with olive oil and season with salt and pepper. Grill the vegetables until tender and slightly charred, about 3-5 minutes per side. Spread 1/4 cup hummus on a whole-grain wrap, then layer the grilled vegetables on top. Add some fresh greens, such as spinach or arugula, and roll up the wrap tightly. Slice the wrap in half and serve with a side of fresh fruit or a mixed green salad.
**Spaghetti carbonara with peas:**
Bring a large pot of salted water to a boil and cook 8 ounces of spaghetti according to package instructions. In a separate large skillet, cook 4 ounces of chopped pancetta or bacon until crispy, then remove from the pan and set aside. In a medium bowl, whisk together 2 large eggs, 1/2 cup grated Pecorino Romano cheese, and a generous pinch of black pepper.
When the pasta is cooked, reserve 1 cup of pasta water and drain the pasta. Slowly add 1/4 cup of the hot pasta water to the egg and cheese mixture, whisking continuously to temper the eggs. Pour the cooked pasta into the skillet, remove it from the heat, and then gradually add the egg and cheese mixture, tossing the pasta continuously to create a creamy sauce.
If needed, add more reserved pasta water to achieve the desired consistency. Stir in the crispy pancetta or bacon and 1 cup of cooked peas. Serve the spaghetti carbonara topped with more grated Pecorino Romano cheese and an extra sprinkle of black pepper, if desired.
Craft Your Own Pleasant Eating Experience
The key to maintaining healthy eating plans is to have fun and experiment with variety, so you don’t feel bored with the options at hand. Constantly searching for new healthy, yet exciting meal options guarantees you’re not cutting corners when it comes to nutrition and can often ensure you’re developing long-term healthy-enjoyable eating habits.
Benefits of E2M meal plan week 2
E2M meal plan week 2 offers various benefits for those who follow it diligently. These benefits include:
The meal plan incorporates a wide range of foods, including lean proteins, whole grains, healthy fats, fruits, and vegetables. This variety ensures you get all the necessary nutrients for optimal health and well-being.
The meal plan provides specific portion sizes for each meal, helping you maintain a healthy calorie intake and avoid overeating.
By emphasizing nutrient-dense, whole foods and keeping portions in check, this meal plan can assist in managing and/or losing weight.
Improved energy levels:
The inclusion of lean proteins, complex carbohydrates, and healthy fats in the E2M meal plan week 2 helps to maintain consistent energy levels throughout the day, reducing energy crashes and sluggishness.
Boosted immune system:
A diet rich in antioxidant-packed fruits and vegetables, along with other nutrient-dense foods, can support a strong immune system, helping to ward off illnesses and keep you feeling your best.
Incorporating whole grains, fruits, and vegetables into your diet contributes to a higher fiber intake, which aids digestion and promotes regular bowel movements.
The combination of protein, healthy fats, and fiber in these meals keeps you feeling full and satisfied, reducing the likelihood of reaching for unhealthy snacks between meals.
Improved heart health:
The E2M meal plan week 2 focuses on foods low in unhealthy fats and cholesterol, helping to promote heart health and decrease the risk of heart disease.
Many of the foods in this meal plan, such as fruits, vegetables, and lean proteins, have anti-inflammatory properties, which can help reduce inflammation in the body and provide relief from chronic diseases or pain.
Consuming nutrient-dense whole foods rather than processed foods laden with added sugars can improve overall mood and mental health.
Maintained muscle mass:
The inclusion of high-quality protein sources in this meal plan supports the maintenance and growth of lean muscle mass, which is essential for overall metabolic health and fitness goals.
Positive eating habits:
Following the E2M meal plan, week 2 encourages the development of healthy eating habits, fostering a positive relationship with food and guiding you towards long-term success in maintaining balanced nutrition.
Adopting the E2M meal plan week 2 offers a variety of benefits for your overall health and well-being. This meal plan features a diverse range of nutrient-dense foods that emphasize balanced nutrition, portion control, weight management, and enhanced energy levels. By incorporating these meals into your diet, you can experience improved digestion, a strengthened immune system, greater satiety, and numerous other benefits.
By incorporating this E2M meal plan week 2, you will be well on your way to nurturing your body with nourishing ingredients and balanced meals. Always remember that there is room for versatility in your meal plan. Get creative with substitute ingredients that cater to your dietary preferences or restrictions, and don’t forget to drink plenty of water throughout the day. Embrace the journey toward a healthy lifestyle and have fun discovering new-found flavors hidden amongst the healthy, nutritious choices you make!