Meal Plan: October 18 – 24

October 18-24This is my meal plan for the week! Fill of healthy, yet delicious recipes. Eating healthy doesn’t mean you can’t eat all the foods you love. When you cook from scratch from home using fresh ingredients, you can make all you favourite meals healthy by controlling exactly what goes into them. The most important part of a healthy diet is portion control! You can eat all the foods you love, made with fresh, whole foods, but only if you are diligent about proper portion sizes. If you want me to coach you on the proper portions for you, leave me a comment below.

I have written out the meal plan for each day below in case the graphic is hard to read.

Sunday

Shake (1 protein)

cinnamon bun (1 treat/carb, ½ blue)

yogurt and fruit (1 protein, 1 fruit)

apple (1 fruit)

carrot sticks (1 green)

chicken, bok choy, rice (1 protein, 2 veg, 1 carb, ½ blue, 1 orange, 2 tsp)

yogurt (1 protein)

Monday

shake (1 protein)

yogurt (1 proetin, 1 fruit)

chicken, bok choy, rice (1 protein, 1 veg, 1 carb, ½ blue, 1 orange, 1 tsp)

carrot sticks (1 veg)

salmon caesar salad (1 protein, 1 green, ½ blue, 1 carb)

baked cinnamon apple (1 fruit)

Tuesday

shake (1 protein)

yogurt (1 protein, 1 fruit)

salmon caesar salad (1 protein, 1 veg, ½ fat, 1 carb)

carrots and dip (1 veg, ½ dressing, 1tsp)

pork chops with onion gravy, mashed ½ sweet potatoes, green salad (1 protein, 1 carb, 1 veg, ½ fat, ½ dressing, 1 tsp)

baked cinnamon apple (1 fruit)

Wednesday

shake (1 protein)

yogurt (1 protein, 1 fruit)

pork chops with onion gravy, mashed ½ sweet potatoes, green salad (1 protein, 1 carb, 1 veg, ½ fat, ½ dressing, 1 tsp)

carrots, dip and cheese (1 veg, ½ dressing, ½ fat)

Shrimp Paella with root veg and brussel sprouts  (1 protein, 1 veg, 1 carb, 1 tsp)

baked apple (1 fruit)

Thursday

shake (1 protein)

yogurt (1 protein, 1 fruit)

Shrimp Paella with root veg and brussel sprouts  (1 protein, 1 veg, 1 carb, 1 tsp)

Carrots and Cheese

chicken curry with brown rice and cauliflower (1 protein, 1 veg, 1 yellow)

baked cinnamon apple

Friday

shake (1 protein)

yogurt (1 protein, 1 fruit)

roasted chicken with boiled carrots and green salad (1 protein, 2 veg, ½ dressing)

meatball sandwich with provolone and green salad (1 protein, 1 veg, 2 carb, ½ dressing, 1 fat)

baked apple (1 fruit)

Saturday

2 eggs (1 protein)

shake and berries (1 protein, 1 fruit)

meatball sandwich with provolone and green salad (1 protein, 1 veg, 2 carb, ½ dressing, 1 fat)

roasted chicken with beets and mixed green salad (1 protein, 2 veg, ½ dressing)

baked cinnamon apple (1 fruit)

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Aug 10-14 Meal Plan

Here is my meal plan for the week of August 10-14th. this plan is only for Monday through Friday because I am travelling for work starting on Saturday.

Note: this meal plan is for a 1200-1500 calorie diet that includes four servings of protein, three servings of vegetables, two serving of fruit, two servings of carbohydrates, one serving of healthy fat and 1 serving of oils/dressings/seeds per day.

Day Breakfast Lunch Dinner Snacks
Monday Shakeology &

One egg and ham omelette (2 protein)

half chicken wrap, salad with feta and pecans, balsamic (1 protein, 1 carb, 2 veggie, 1 fat, 1 dressing) pork chops with sautéed peppers and onions, side salad (1 protein, 1 veggie, 2 tsp) cherries (1 fruit)

grapes (1 fruit)

Tuesday Shakeology &

One egg and ham omelette (2 protein)

chicken, kale, spinach, arugula, romaine hearts, goat cheese coulis, carrot & red beet vinaigrette (2 veggie, 1 protein, 1 fat, 1 dressing) soba noodles with ground pork and sautéed spinach (2 carb, 1 protein, 1 veggie, 2tsp) cherries (1 fruit)

grapes (1 fruit)

Wednesday Shakeology

(1 protein)

soba noodles with ground pork and sautéed spinach (1 carb, 1 protein, 1 veggie, 2tsp) Mediterranean chicken, whole wheat pasta salad with feta and sautéed veggies (1 protein, 1 carb, 1 veggie, 1 dressing, 1 fat) -cherries (1 fruit)

-tuna salad and carrots (1 protein, 1 veggie)

-mango (1 fruit)

Thursday Shakeology (1 protein) Mediterranean chicken, whole wheat pasta salad with sautéed veggies (1 protein, 1 carb, 1 veggie, 1 dressing) beef fajitas with homemade guacamole and Mexican salad (1 protein, 1 carb, 1 fat, 1 veggie, 2 tsp) -cherries (1 fruit)

-tuna salad and carrots (1 proetin, 1 veggie)

-grapes (1 fruit)

Friday Shakeology &

One egg and ham omelette

( 2 protein)

beef fajitas with homemade guacamole and Mexican salad (1 protein, 1 carb, 1 fat, 1 veggie, 2 tsp) cod fillets with roasted potato, peppers and onions (1 protein, 1 carb, 1 veggie, 1 dressing) – cherries (1 fruit)

-carrots (1 veggie)

-mango frozen yogurt (1 fruit)

Meal Plan (August 3rd – 9th)

Day Breakfast Lunch Dinner Snacks
Monday shake, ½ English Muffin with peanut butter (1 protein, 1 carb, 2 tsp) shrimp cocktail with veggie salad

(1 protein, 1 veggie, 1 dressing)

chicken tacos with onions, peppers, cheese and salsa (1 protein, 1 carb, 1 veggie, 1 healthy fat) -peach (1 fruit)

-sliced carrots and carb pepper (1 veggie)

fruit and yogurt smoothie (1 fruit, 1 protein)

Tuesday shake (1 protein) -chicken taco salad with peppers, onions, lettuce, cheese, salsa and corn on the cob (1 protein, 1.5 veggie, 1 healthy fat, 1 carb) beef stir-fry with zucchini, carrots and brown rice (1 protein, 1.5 veggie, 1 carb) -strawberries (1 fruit)

-peanuts (1 nuts)

-fruit and yogurt smoothie (1 fruit, 1 protein)

Wednesday shake protein box: hard-boiled eggs, cheese, crackers, carrots, apple slices, 2 tsp PB (1 healthy fat, 1 carb, 1 protein, 1 veggie, 1/2 fruit, 2 tsp) pan-seared trout with peach and arugula salad, fingerling potatoes for my husband) (1 protein, 1 veggie, 1/2 fruit, 1 carb, 1 dressing) -sliced carrots and peppers (1 veggie)

-fruit and yogurt smoothie (1 protein, 1  fruit)

Thursday shake, ½ whole wheat English muffin with fruit compote (1 protein, 1 carb, 1/2 fruit) trout with peach and arugula salad (1 protein, 1 veggie, 1/2 fruit, ½ dressing, 1 tsp) walnut crusted chicken with roasted sweet potato and mesclun salad (1 protein, 1 healthy fat, 1 veggie, 1 carb, 1/2 dressing, 1 tsp) -carrot sticks (1 veggie)

-fruit and yogurt smoothie (1 fruit, 1 protein)

Friday shake (1 protein) tuna salad on celery (1 protein, 1 veggie, 2 tsp) -open-faced burger with Swiss, corn on the cob and salad (2 carbs, 1 veggie, 1 protein, 1 healthy fat, 1  dressing) -carrot sticks (1 veggie)

-frozen yogurt (2 fruit, 1 protein)

Saturday shake (1 protein) pork chop and veggie salad (1 protein, 1 veggie, 1/2 dressing, 1 tsp) Chicken Burgers, coleslaw and crudité (1 protein, 1 carb, 2 veggie, 1/2 dressing, 1 tsp) -cheese and crackers (1 healthy fat, 1 carb)

-frozen yogurt (1 protein, 2 fruit)

Sunday shake (1 protein) baby shower (2 carb, 2 veggie, 1 protein, 1 healthy fat, 1 fruit) dinner: shrimp cocktail, crudité (1 protein, 1 veggie, 2 tsp) fruit and yogurt smoothie (1 fruit, 1 protein)

Week Two Meal Plan

After a less than perfect Week One of my 21 Day Fix, I am determined to do better this week. Below you will find my meal plan for Week Two of the Fix. I have included my planned treat swaps in yellow. I have a Baby Shower to go to on Sunday, so I have planned one treat for then as well as the other containers I expect to eat at the party.

Day Breakfast Lunch Dinner Snacks
Monday Chocolate protein shake with espresso (1 red) beets, green bean salad, salmon (2 green, 1 red, 1/2 orange, ) Shawarma style chicken, falafel, beets, tabouleh and hummus (1 red, 1 Yellow, 1 Green, 1 Blue) – crackers (1 yellow)

– pineapple yogurt smoothie (1 purple3/4 red)

– Strawberry frozen yogurt, peanuts (1 purple, 1/4 red, 1/2 orange)

Tuesday Eggs and whole grain toast (1 red, 1 yellow) shawarma chicken with, zucchini and tkatziki (1 red, 1 green, ) chicken tacos with avocado, cheese salsa, greens with peppers and onions (1 yellow, 1 red, 1 blue, 2 green) – strawberries and peanuts (1purple, 1 orange)

– protein shake (1 red)

– fruit sorbet (1 purple)

Wednesday pineapple, orange, yogurt smoothie (1 red, 1 purple) Buffalo chicken salad – chicken, avocado, cheese, romaine, peppers and onions, yogurt ranch dressing (1 1/2 red, 1 blue, 1 green) Shrimp cocktail, Israeli couscous salad (1 red, 1 yellow, 1 green, 1 orange) – Carrots, pita and tzatziki (1 green, 1 yellow, 1/2 red)

– pear with 2 tsp peanut butter (1 purple, 2 tsp, )

Thursday beet and fruit smoothie with protein (1 red, 1 purple, 1 green) Shrimp cocktail, couscous salad (1 red, 1 yellow, 1 green, 1 orange) grilled chicken, tzatziki, zucchini, (1 1/2 red, 1 green, 2 tsp) – cheese and crackers (1 blue, 1 yellow)

– frozen yogurt (1/2 red, 1 purple)

Friday fruit smoothie (1 red, 1 purple) chicken shawarma style with hummus, whole wheat pita, tabouleh, veggies (1 red, 1 green, 1 yellow, 1/2 orange, 1/2 blue, tsp) Salmon with green beans, beets and goat’s cheese salad (1 red, 2 green, 1/2 blue, 1/2 orange, 1 tsp) cappuccino (1 yellow)

– ½ protein shake (1/2 red)

– frozen yogurt (1/2 red, 1 purple)

Saturday fruit and yogurt smoothie with peanut butter (1 red, 1 purple, 2 tsp) ham sandwich with mustard, cheese and cucumber on the side (1 red, 1 yellow, 1 blue, 1 green) steak, green bean salad, glass of wine (1 red, 1 green, 1 orange, 1 yellow) – veggies and tzatziki (1/2 red, 1 green)

– frozen yogurt (1/2 red, 1 purple)

Sunday scrambled eggs, beet and fruit smoothie (1 red, 1 purple, 1 green) Baby Shower: 2 yellow, 1 green, 1 red, 1 blue, ½ orange pork chop with green salad (1 red, 1 green, ½ orange) – protein shake with espresso (1 red)

– Frozen Yogurt (1 purple, ¼ red)

Week One Wrap-Up!

I have finished Week One of my first round of the 21 Day Fix! The work week went really well with only a few minor slip-ups and doing all the exercises. however I screwed it all up on the weekend, which is always my downfall! On Saturday, we were helping my cousin move, I lifted boxes and furniture, but didn’t get the Dirty thirty workout in and I had pizza for lunch. Sunday, instead of doing Yoga, I did the Dirty Thirty workout I should have done on Sunday, but then I went to my parents house for dinner and ate too many carbs then finished it off with two cupcakes. Woops!

Now I am contemplating whether I should just re-measure and start Week One over again, or keep going with weeks two and three. I haven’t seen much change on the scale (even before my blow-out weekend), but I am determined to do better this week. I am going to put the scale away completely and won’t weigh-in again until Day 22. Last week I was cheating a bit every day by having a cappuccino because I can’t live without my coffee, but I have found some alterative ways to still get my java without the dairy, so I will only be having cappuccino’s as treat swaps moving forward.

So week one didn’t go as well as I hoped, but my screw-ups from last week have made me more motivated to do better this week and next. And either way I know I am still doing better than I would be without the Fix altogether. I enjoy the workouts and don’t feel sore anymore!

Day Two – 21 Day Fix

Sorry I’m late! Yesterday was Day Two of my first round of the 21 Day Fix. So far I haven’t noticed a change on the scale, but I like the exercise so far (I did Upper Fix) and feel like I am eating a lot. The thing I am struggling with the most is the limit on milk. I love my cappuccinos. Coffee to me is essential, but I can’t do it without milk or cream (I am also allergic to almonds so can’t use almond milk).

My breakfast for Day Two, was two poached eggs with a slice of whole grain toast and then some watermelon a little later. (1 Red, 1 Yellow, 1 Purple)

For lunch, I had a salad of mixed greens, goats cheese and beets (which I roasted on Sunday), with steak left over from dinner on Monday and balsamic dressing. (1 Green, 1 Red, 1/2 Blue, 1/2 Orange, 1 tsp)

I had some of the tzatziki I made on Monday with carrot sticks for snack. (1 Green, 1/2 Red)

For dinner I had Greek salad with roasted chicken. For the salad, I have romaine, cucumber, orange bell pepper and feta with the 21 Day Fix creamy herb dressing. I tossed some of the chicken I roasted on Sunday with some Greek vinaigrette and tossed it on the BBQ for 5 minutes to warm it up and served it with tzatziki and couscous. (1 Green, 1 1/2 Red, 1/2 Orange, 1 Yellow, 1 tsp)

I was supposed to add feta to my salad, but I didn’t have any! So I had a tiny bit of cheddar instead to get my other 1/2 blue.

Finally, for dessert I had some grapes! (1 Purple)

Two days down, 19 to go!

Day One – 21 Day Fix!

My first day of the 21 Day Fix is off to a good start. It is my last day of vacation, so I have the luxury of being home this Monday. I woke up, weighed in and took my measurements then started my day with a big glass of water.

For breakfast I had 2 scrambled eggs with sauteed peppers and onions (1 Red, 1 Green) and a cup of coffee with 2 tablespoons of milk.

For lunch I had some of the roasted chicken I made yesterday, with mixed greens and balsamic vinaigrette (1 red, 1 green, 1/2 orange). I ate my snack of strawberries (1 red) alongside my lunch, and threw a few in my salad as well. Below is a photo of my lunch and after work-out snack still in containers. I ate my salad on a plate and should have took a photo because it was a big salad!

IMG_20150706_151551

In the afternoon, I did my first workout of the program, the Total Body Cardio Fix, and it was great. I was a little worried the exercise wouldn’t be challenging enough because I am use to doing regular exercise, but this workout kicked my but. (And hopefully shrunk it too).

After my workout I had my second snack of cheese (1 blue) and 8 multi-grain crackers (1 yellow). This snack seemed very indulgent because I am used to being told not to eat cheese. I also made tzatziki that I will have with dinner and as a snack tomorrow.

For dinner it’s steak (1 red) with sweet potatoes (1 yellow, 1 tsp) mixed greens (1 green) and balsamic (1/2 orange).

For dessert I will have my final snack of the day, my yogurt with fruit compote and 1 tsp of peanut butter.

With the day almost done, I feel like I have eaten more today than anytime I have been “dieting.”