GAME PLAN – High Protein Meal Plan on a Budget

Hello everybody, it has been a six weeks since my last post and I have been working and experimenting on mastering basic cooking techniques that I am proud to share on this blog.

Recently I was glancing through several articles and reviewing food labeling content when I realize do people really know portion control.  For example, on a typical diet, one serving of chicken is 4 oz or 1/2 cup or 8 tablespoons so for about a pound of chicken, total servings would be four people.

Over the weekend we went grocery shopping at Shop Rite and we brought several ingredients to see how many portion meals we can make and how long it would last for under $50.  We created dishes, which will be shown on Instagram throughout the week. These recipes are inspired from Thai and Chinese cuisines in combination with recipes from Ideal Protein.  Here is the game plan that should last at least 7 days:

low carb game plan

Stay tuned for more.  Let us know if you have any questions, concerns, comments or feedback on how to improve this blog.  We are open to suggestions.  Thank you for all your support.



Sunday Game Plan – Portion Control Week

This past week I completely slipped in diet and training, which resulted in weight gain and fatigue.  This week is a new week and a bigger effort is being made to plan my meals ahead.  The goal is not go out to eat this week for lunch or dinner.  As a fitness buff once told me it is 80% what you eat and 20% exercise.  Therefore, this game plan is different this week because instead of recipes being made for the week,  I have a detailed outline on what I hope to eat for the week.  This outline seems feasible yet easier said than done.  This week’s game plan includes items either currently brought or stored at home:

  • cinnamon
  • rolled oats
  • walnuts
  • corned beef/brisket
  • cabbage
  • yogurt
  • almond milk
  • lamb chop
  • bananas
  • strawberries
  • blueberries
  • canned lentil soup
  • chicken drumsticks
  • mixed blend salad
  • onions
  • garlic
  • Cheerios
  • eggs
  • bread
  • canned salmon
  • canned tuna
  • instant oatmeal
  • roti
  • brussels sprouts


Stay tuned for exciting recipes and throwback posts this week.


Happy 2016!!

Welcome to Tablespoons and Teaspoons first blog!

The popular New Year’s Resolution is to lose weight or eat healthy.

This blog will display a week’s worth of posts consisting of a game plan listing items that are on sale.  There will be vegetarian, traditional and healthy recipes.  In addition, there will be throwback photos of restaurants and happy hour deals that are worthwhile.  But more importantly key food ingredients will be dissected to discuss its benefits to alleviating disease symptoms and improving health.

This is going to be an exciting year so sit back and enjoy!