Simple Clean Eating Meal Plan

 

 

Love Saturday Mornings

 

 

I think it's because we aren't rushed.  The kids are all playing nicely.  We made our pancake breaky with fruit salad and yogurt and the kids are back to playing again while my husband and I make a plan for the week ahead.  The things we need to get done in the week, the kids after school activities, the next weekends plans; it's like our brainstorming time.

 

While we are chatting we also talk about what he wants to eat for supper and the kids will even let me know too what they want to eat.  Example, a taco night, or pasta night.  Then we set up a meal plan for the week depending on what we have going on after school and in the evenings. 

 

 

This week I offered a FREE 5 day clean eating group.  This group is open to those that wanted a fresh new start with clean eating and support, tips and motivation.  I provided a meal plan and grocery list for everyone and this week we'll have 5 days of clean eating all together.  *pinky promise*   We're doing it together!

 

Everyone is set with the tools -- meal plan & grocery list, support group to ask questions, now we've just got to take action!  Clean out the cupboards of unwanted food, fill it with the good stuff, and most importantly, finding their "why" about wanting to do this, because that will be your own personal motivation.  For me, I know the benefits in how I feel when I'm eating clean and healthy and it has been always more than just losing weight.  I was sick of the way I would feel after eating certain things.  Bloated, tired, drained.  For me, I learned that when I ate real foods, and ate clean, I felt my best.  Now I can set a good example for my kids, showing them what real food looks like  and tastes like, and having THEM feel their best.

 

It is not easy.  There are days that are a struggle.  Even though my meal plan is planned and I have meals and snacks prepped each week, there are days where I may not want to eat what I have planned.  Or I want to sneak in just one treat.  Just because I've decided to make healthy choices and be more conscious of what I'm eating doesn't mean I'm perfect or don't have the same cravings and temptations as others. 

 

Example -- just this week there was a Halloween bowl of candy at work on a coworkers desk. But I made a decision that I wasn't going to have one.  Getting started in that sugar bowl  just leads me into trouble on the weekend.  I physically had to move that bowl out of sight to get it out of my mind.  Believe me it's not easy!  But my "why" is stronger than a piece of candy.  I wouldn't feel my best after (quilty, tired, bloated),  and because I KNOW I can't have just one, the sugar high will go through the weekend and I didn't want that tail spin to happen.  This doesn't mean our family won't enjoy Halloween candy.  We will, but right now I didn't need that.  I had healthy meals and snacks already prepared and it was not on the plan ;)  I just want you guys to know it's not easy, some days harder than others but you just take it day by day. 

 

 

Here is an example of a clean eating meal plan for you to try this week.

If you'd like me to add you to the group so you can do this along with others please email me at jennweeebs@hotmail.com

 

 

Whether you are in the clean eating group this week or not, (find it on Facebook https://www.facebook.com/groups/1149223598426011/ I can add you to it) I encourage you to try 5 days of clean clean eating.  Clean out the things that are going to tempt you.  Fill it with those items that are healthy, clean and will have you feeling your best self!  You can follow this meal plan above and let me know how you did!  Some days will be easier than others, we all go through it, that's why it's great to have that group of support there when you need it.  Make a conscious decision to try this!  Your best effort this week.  You can do this, and you'll feel SO happy you did it, accomplished a goal you set out for yourself, and may even trim off a few pounds you never know ;)

 

 

~ Wishing you a happy and healthy week ~

Jenn

{The Start of Body Beast}

BODY BEAST

If you have been following me for a while you know that I'm in love with the 21 Day Fix Program. It helped me lose 35 pounds, helped me get from a size 14 to a size 6, and it taught me how to eat properly with portion controlled containers with a specific number of food groups needed in each day.

A year later, I am happy with my weight and progress and am finally at a point where I feel comfortable in my own skin. 
I think it's time to kick it up a notch and see what weight lifting can do for my body.  I LOVE working with weights!  They make you feel stronger and more toned, like a BEAST!

I have watched several other coaches get AMAZING results with this program.  It is not a program for beginners, that is why I'm glad I started with the fix to warm up to using weights.  That program teaches proper form and modified moves for beginners.  The Fix introduced me to what weights can do for my body, and now it's time to get BEASTY!!!

Our Body Beast program arrived quickly on Tuesday and this is something that my husband was pretty pumped to do as well.  So we're going to be doing this together.  

We couldn't' wait to try out these workouts so we broke it out and started trying them out this week before officially beginning.

I LOVED the workouts. 

If you enjoy weights, and pushing yourself a little bit more, this program is for you!

And guess who makes an appearance; pre-bachelor days -- Sean! 

 

Had to stick that in there, I loved him, #eyecandy

 

This weekend I really wanted to make sure I understood the nutrition plan because as Sagi says:

 

"Nutrition accounts for 100% of your results.  It influences your recovery.  If you don't eat the right foods you simply cannot get the results you're looking for".   

 

The nutrition plan was a series of steps you walk through to figure out your caloric need.

Based on the calculations and the results that I'm after, I need to eat about 2000 calories. I will be honest with you guys, this sort of scares me to eat this much food.  I'm not a calorie counter but I believe my days typically total 1500 calories.  To jump to 2000 is SO different for me.  But I know it's got to be all good healthy food to fuel my body for not only the workouts, but to gain the muscle.  This is very different from what I'm used to.  But I'm going to commit to this and see how this goes. 

 

Am I taking additional supplements?

I will continue to drink my chocolate shakeology each day along with an extra protein shake after my workouts and a fuel shot for muscle recovery.

 

Man, I really hope I can stick to the food!
 

 

Now, the meal plan.  I'm not even kidding when I say I have spent hours humming and thinking about this meal plan. 

I wanted it to be as close to what it details out in the plan as possible.

 

Here is the breakdown of what my 2000 calories should consist of:

 

STARCHES - 5

LEGUMES OR PROTEIN LIQUIDS - 2

VEGETABLES OR BALANCED LIQUIDS - 4

FRUITS OR CARB LIQUIDS - 5

PROTEIN - 9

FATS - 4

(Shakeology consists of 2 PROTEIN AND 1 FRUIT servings)

 

I was rearranging, moving things around and switching things up trying to squeeze in these servings in different ways in my meal plan which really wasn't working for me.  I think I need more practice with this.

(This is why I LOVE the fix for the simplicity of it)

 

So after hours on my excel sheet trying to figure this out, I gravitated back to what I know from the fix and created a meal plan with a variety of the food groups above, and just made sure I added more protein at each meal to support the new muscle growth.

 

 

This meal plan may not be for everyone.  I have repeated a lot of the meals because with our busy work week, it just works for us.  It's easy for me to take some time on Sundays and prep these meals in bigger quantities and then have them packaged up and ready to go in containers for the week.  In the morning I just grab and go!  

 

I am not following the plan exactly and after I finish this week I can track how I was feeling and how it worked for me.  I just wanted a starting point with adding more calories and more protein into my diet this week.  

 

Next week I'll give you the low down on the BEAST workouts, the equipment needed and fill you in on how lifting weights can be beneficial for your health and goals.

 

Have a wonderful weekend

~ Jenn

 



5 Day Clean Eating Challenge - September

 

 

 

 

 

So now that the kids are back in school, we sort of got a rhythm happening with our routine and schedules, I'd like to offer a FREE 5 Day Clean Eating Challenge. 

 



I haven't run one of these in a while but it is one of my favourite groups to offer because of all the new people you can meet, and the excitement people have about taking that first step into clean eating. Or maybe you were following a nutrition plan and exercise program but recently lost your motivation, which we all struggle with from time to time.  Maybe you would just like a refresher, fresh motivation and a new meal plan with new recipes to try with your family.

Clean eating is an area so many people struggle with, including myself.  I have a HUGE sweet tooth, and it really does take me several days to kick sugar back out of my diet after I've indulged a little (it does happen) After I do get the sugar out of my system, I feel so much better.  I have more energy, I sleep better and I'm more focused.  I encourage you to give this a try, and see what clean eating can do for you.

In this group I will share with you my tips and tricks of how I turned my carb and sugar filled diet to clean and nutritious eating!  I will provide you with a whole new clean eating meal plan including a grocery list.  Provide you with a place where you can check in and get my daily tips, motivation, support and get your questions answered on how you can start on a new clean eating lifestyle.

What are the requirements?
1.  Head over and "like" my Facebook page https://www.facebook.com/jennweberfitness This way I can share with you recipes, meal plans and daily motivation and tips to keep you on track with your lifestyle after the challenge.
2.  You must participate for the next 10 days in our 5 Day Clean Eating Challenge group by checking in 1x per day, and sharing with us your food diary each day of the challenge.  We will have a prep week to get you all set up and ready for 5 days of good clean eating.

3.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.



 What do you get for joining? 
1.  You get a free 5 day meal plan with grocery list.
2.  A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  An option to add exercise and a different workout each day by getting a FREE 30 day trial of Beachbody on demand.  This service is free for your first 30 days and you will get access to many popular and effective workouts free of charge.  This will REALLY ramp up your results!  


Are you ready to get started?  We will begin the group on MONDAY, September 21st so please reserve your spot today!
>>>>Send me a message on my like page at www.facebook.com/jennweberfitness to get enrolled in the free group!
*Note-  This is for new and existing customers.  If you are already a coach or have a coach you are working with please contact your coach for details on their next group!

Chicken Noodle Soup

Chicken Noodle Soup

from the Fixate Cook Book

Need something quick and simple for dinner tomorrow night?  
This soup takes about 15 min to prep, and 20 minutes to cook OR you can prep it tonight (15 min) and then throw on the crock pot for 2 hours on low.  We had extra chicken cooked up from last night's dinner, so I was able to just throw in the left over chicken from dinner with a few veggies and some pasta.

AND this recipe is Fix Approved!  
It's found in the Fixate cook book but I'll share it with you here.
 

It is a sneaky way to get in :

2 Green Containers

1 Red Container

and 1 1/2 yellow containers

Kids love this recipe too!   I'm sure it will be a hit in your home too.




Here's what you'll need:

1 tsp. olive oil
1/2 cup chopped onion
2 cups sliced celery (about 4 stocks)
4 cups low-sodium chicken broth (I used Epicure Chicken Broth Mix)
3 cups chopped cooked chicken, skinless
1 1/2 cups sliced carrots (about 3 medium)
1 tsp. dried oregano leaves
1/2 tsp. sea salt
1/2  tsp. ground pepper
1 1/4 cups dry whole wheat pasta
1/4 cup chopped fresh cilantro
 
Directions:

1. Heat oil in large saucepan over medium heat.
2. Add onion and celery; cook, stirring frequently, for 5 minutes, or until onion is translucent
3. This is where you can transfer the cooked  veggies into the crock pot and add the broth, chicken, carrots, oregano, salt, and pepper. 
4. If you are keeping it on the stove top to eat right away, add the broth, chicken, carrots, oregano, salt and pepper.  Bring to a boil for 10 minutes
5. Add cilantro before serving.

This recipe serves 4.  So I actually made up a double batch so we have it for lunches or we can freeze and have for a future healthy lunch or meal.

Let me know if you tried this one.  Share on Facebook to a friend you think would enjoy or to save for future reference. 

~Jenn