I haven't been able to do up a meal plan in the past couple weeks because we've been on the go like crazy!
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| Off to Toronto with my hubby |
Oh, and guess who the special guest of honor was..... AUTUMN CALABRESE!
If you've been following me for a while, you'll know that she is the creator of the most wonderful program 21 Day Fix. That was the program that had helped me lose 35 pounds, and then inspired me to pay it forward and help others in their journey too. Great program you can read more about my story HERE
It was incredible to hear from her and workout with a real fitness trainer.
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| Highlights from Super Saturday |
I think my biggest take away from the event was hearing from Autumn about how she was persistent and persevered about an idea that they were working on. And this is the same in anything you are working hard in, a new skill or new business. When things get tough or hard and maybe you start to doubt yourself just a little, question is, are you going to stick with it and persevere, or walk away.
It is natural when starting something new you are going to hear doubts, or sceptics or criticism. Question is, are you going to listen to other peoples opinions, or are you going to keep pushing and working at it when you KNOW you have it in you. When you know you are capable and it's making you happy and a better person.
Its kind of like a Fight of Flight scenario right?
Say you are working hard in your workouts all week and you've been on par with your nutrition, and you step on that scale after a really great week and you don't see any change. (but really change did happen there are so many things that can make up that number on the scale) Okay so when you see no change, are you going to quit? Are you going to give flight? Or are you going to fight the next week just as hard and believe it will catch up because you know you're doing the right things.
Flight or Fight
Give up or Go for it, the choice is always yours.
Let me tell you to, that the moment I feel I've had enough or the moment I have felt like throwing in the towel, that is the pivotal point in which something starts to change significantly. No one wants to live with regrets, so trust your heart, and keep at it.
It was a great event and I was happy to have my husband there for support so he could see how amazing this is. I think he enjoyed seeing Autumn too.
So, with that going on last week I wasn't able to meal plan. ANd guess what happened...... I grabbed a bunch of food at the grocery store as soon as we got back but I didn't plan, and it made for a really difficult week of trying to throw healthy meals and snacks together. After meal planning and prepping for awhile, I just know that's what I have to do in order for our week to run smoothly and for me to stick to healthy eating instead of grabbing quick fixes so, I have attached the meal plan here:
DAY #1
Breakfast: Veggie Packed Frittata. http://allrecipes.com/recipe/veggie-frittata/
Lunch: Easy Burritos. Making a simple burrito is a great way to have a simple healthy lunch filled with protein and fiber. All you need to do is fill a whole grain tortilla with beans, spinach leafs, and a small amount of cheese and heat in the microwave. Garnish with as much salsa as you like, but be sure to check that your salsa choice has no added sugars.
Dinner: Southwestern Stuffed Spaghetti Squash.http://noshon.it/recipes/southwestern-stuffed-spaghetti-squash/
Day #2
Breakfast: Overnight Oats. http://www.skinnytaste.com/2012/06/skinny-overnight-oats-in-jar.html
Lunch: Lettuce Wraps. Skip the carb loaded bread and effortlessly add extra greens to your lunch by skipping the bread on your favorite sandwich in favor of wrapping up your sandwich in large lettuce leaves.
Dinner: Salmon and asparagus. http://www.sixsistersstuff.com/2014/12/baked-salmon-with-vegetables.html. As an added bonus your veggie sides are cooked right alongside the salmon!
Day #3
Breakfast: Super Toast. Top a piece of whole grain toast with thinly sliced avocado and an egg cooked however you prefer. This satisfying breakfast has everything you need to keep you going all morning.
Lunch: A Better PBJ. Ditch the sugary kids version of a peanut butter and jelly in favor of this tasty grown up alternative. Spread your favorite peanut butter or nut butter (check to make sure it has no added sugars!) on a low carb tortilla and top with finely chopped berries. Enjoy a side of kale chips.
Dinner: Turkey Burgers. Looking to mix it up from traditional burgers? Try these tasty and healthy turkey burgers. Use thick slices of tomato or large leaves of lettuce in lieu of bun. Top with leftover avocado from breakfast and serve with a side of oven baked sweet potato fries.
Day #4
Breakfast: Green Smoothie. Green smoothies are an awesome way to set the day for a day full of healthy eating. Add a handful of greens, a frozen banana, a few blueberries, and enough milk/milk alternative to reach your preferred consistency to the blender to create a dynamic green smoothie.
Dinner: Steak Kabobs. http://www.recipe.com/beef-and-vegetable-kabobs/ *omit sugar in recipe and use stevia or honey instead. A small baked potato drizzled with olive oil is perfect.
Snack: Fruit Dippers. Slice up your favorite fruits and dip them fondue style in plain yogurt swirled with a teaspoon of honey and cinnamon to taste for a fun and easy snack full of antioxidants!
Day #5
Breakfast: Savory Breakfast Bowl. Use sautéed greens of your choice as the base of your breakfast bowl, top with lean chicken sausage, and diced sweet potato. Somewhat unconventional for breakfast, but this filling, protein packed breakfast will keep you going without weighing you down.
Lunch: Tuna Stuffed Avocado. Pit an avocado and fill with canned wild caught tuna. Sprinkle with salt and pepper and a squeeze of lemon juice. Enjoy with an apple on the side.
Dinner: Loaded Greek Salad. Top with grilled chicken for added protein. http://nutritiouslife.com/recipes/greek-salad/
Day #6
Breakfast: Power Parfait. Layer plain Greek yogurt with berries and toasted oats for a breakfast that tastes like a dessert, but fuels you up!
Lunch: Greek Salad Pita. Use leftovers from your salad last night to fill half a whole grain tortilla for an easy and tasty lunch.
Dinner: Cauliflower Stir Fry. http://www.skinnytaste.com/2014/03/cauliflower-fried-rice.html. Toss in sautéed shrimp or chicken for added protein.
Day #7
Breakfast: Pumpkin oatmeal. http://www.foodnetwork.com/recipes/aarti-sequeira/pumpkin-oatmeal-recipe.html
Lunch: Quick Quesadilla. Fill a whole grain or gluten free tortilla with loads of spinach, slices of avocado, and a sprinkle of cheese. Pan fry in coconut oil for a crispy finish or microwave if you’re pressed for time.
Dinner: Quinoa Bake. http://iowagirleats.com/2015/02/23/cheesy-mushroom-broccoli-quinoa-casserole/
Lunch: Easy Burritos. Making a simple burrito is a great way to have a simple healthy lunch filled with protein and fiber. All you need to do is fill a whole grain tortilla with beans, spinach leafs, and a small amount of cheese and heat in the microwave. Garnish with as much salsa as you like, but be sure to check that your salsa choice has no added sugars.
Dinner: Southwestern Stuffed Spaghetti Squash.http://noshon.it/recipes/southwestern-stuffed-spaghetti-squash/
Day #2
Breakfast: Overnight Oats. http://www.skinnytaste.com/2012/06/skinny-overnight-oats-in-jar.html
Lunch: Lettuce Wraps. Skip the carb loaded bread and effortlessly add extra greens to your lunch by skipping the bread on your favorite sandwich in favor of wrapping up your sandwich in large lettuce leaves.
Dinner: Salmon and asparagus. http://www.sixsistersstuff.com/2014/12/baked-salmon-with-vegetables.html. As an added bonus your veggie sides are cooked right alongside the salmon!
Day #3
Breakfast: Super Toast. Top a piece of whole grain toast with thinly sliced avocado and an egg cooked however you prefer. This satisfying breakfast has everything you need to keep you going all morning.
Lunch: A Better PBJ. Ditch the sugary kids version of a peanut butter and jelly in favor of this tasty grown up alternative. Spread your favorite peanut butter or nut butter (check to make sure it has no added sugars!) on a low carb tortilla and top with finely chopped berries. Enjoy a side of kale chips.
Dinner: Turkey Burgers. Looking to mix it up from traditional burgers? Try these tasty and healthy turkey burgers. Use thick slices of tomato or large leaves of lettuce in lieu of bun. Top with leftover avocado from breakfast and serve with a side of oven baked sweet potato fries.
Day #4
Breakfast: Green Smoothie. Green smoothies are an awesome way to set the day for a day full of healthy eating. Add a handful of greens, a frozen banana, a few blueberries, and enough milk/milk alternative to reach your preferred consistency to the blender to create a dynamic green smoothie.
Dinner: Steak Kabobs. http://www.recipe.com/beef-and-vegetable-kabobs/ *omit sugar in recipe and use stevia or honey instead. A small baked potato drizzled with olive oil is perfect.
Snack: Fruit Dippers. Slice up your favorite fruits and dip them fondue style in plain yogurt swirled with a teaspoon of honey and cinnamon to taste for a fun and easy snack full of antioxidants!
Day #5
Breakfast: Savory Breakfast Bowl. Use sautéed greens of your choice as the base of your breakfast bowl, top with lean chicken sausage, and diced sweet potato. Somewhat unconventional for breakfast, but this filling, protein packed breakfast will keep you going without weighing you down.
Lunch: Tuna Stuffed Avocado. Pit an avocado and fill with canned wild caught tuna. Sprinkle with salt and pepper and a squeeze of lemon juice. Enjoy with an apple on the side.
Dinner: Loaded Greek Salad. Top with grilled chicken for added protein. http://nutritiouslife.com/recipes/greek-salad/
Day #6
Breakfast: Power Parfait. Layer plain Greek yogurt with berries and toasted oats for a breakfast that tastes like a dessert, but fuels you up!
Lunch: Greek Salad Pita. Use leftovers from your salad last night to fill half a whole grain tortilla for an easy and tasty lunch.
Dinner: Cauliflower Stir Fry. http://www.skinnytaste.com/2014/03/cauliflower-fried-rice.html. Toss in sautéed shrimp or chicken for added protein.
Day #7
Breakfast: Pumpkin oatmeal. http://www.foodnetwork.com/recipes/aarti-sequeira/pumpkin-oatmeal-recipe.html
Lunch: Quick Quesadilla. Fill a whole grain or gluten free tortilla with loads of spinach, slices of avocado, and a sprinkle of cheese. Pan fry in coconut oil for a crispy finish or microwave if you’re pressed for time.
Dinner: Quinoa Bake. http://iowagirleats.com/2015/02/23/cheesy-mushroom-broccoli-quinoa-casserole/
Let me know if you guys enjoyed this meal plan.
You can find me on FACEBOOK or send me an email at jennweeebs@hotmail.com if you have any questions, I'd love to chat.
Next challenge group will be opening up in another couple of weeks so be on the look out for an announcement for that. That group will take us up to Christmas, so if you're looking to trim down before Santa arrives, be sure to apply for that group. Limited spaces will be available.
Have a terrific week guys!
~Jenn
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