Thursday, April 9, 2015

Get Fit Thursdays! {Meal Planning+MENUS}


Hi dolls! I am collaborating with Alicia from Being Holy and Healthy and Tayler from the Morrell Tale for our series, Get Fit Thursdays. The purpose of this collab is to share our tips and motivation strategies with you as well as fresh and healthy recipes.


I think everyone will agree that the hardest past of being healthier is the cooking aspect..don't get me wrong, I LOVE to cook but, there are always those nights where it is so much easier to swing by the drive thru or grab take out..the worst though is if you are someone that buys proteins in advance to freeze them and you forget to take them out to thaw..eek!

For me, it works best to set aside sometime on Sundays and thoroughly meal plan.

Here are two weeks of meal plans that I have prepared:

WEEK ONE
Day One:
Breakfast: Coffee or Tea, oatmeal, a banana 2 hard boiled eggs.
Snack: Cucumbers & Hummus
Lunch: Salad (tuna, dressing, tomatoes, cucumbers) and cheese cubes
Workout Fuel: Protein Shake
Dinner: 1 sweet potato, 1/4 cup diced avocado, baked or grilled asparagus, and baked chicken.
Dessert: 1 rice cake topped with peanut butter/ almond butter.
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Day Two:
Breakfast: Coffee or Tea, 1 cup of yogurt, a handful of berries, scrambled eggs with spinach, peppers, onions, and tomatoes.
Snack: Celery & Hummus
Lunch: Tuna wrap (tuna mixed with cottage cheese in a whole grain tortilla filled with peppers, spinach, and tomatoes)
Workout Fuel: Protein Shake
Dinner: Baked salmon, baked/grilled asparagus, 1/2 sweet potato, and sautéed onion.
Dessert: strawberries & dark chocolate chips
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Day Three: 
Breakfast: Coffee or Tea, 2 rice cakes with almond butter/or peanut butter topped with banana slices and a honey drizzle.
Snack: 1/2 cup cottage cheese and pineapple
Lunch: Veggie burger in a wrap with veggies topped with hummus, a pickle, and 1/4 cup of raw almonds.
Workout Fuel: acai bowl
Dinner: Ground turkey mixed with black beans, diced sweet potato, diced tomato, corn and wrapped in a lettuce wrap.
Dessert: banana with a honey drizzle
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Day Four:
Breakfast: Coffee or Tea, Oatmeal Packet, 1 container yogurt, and a cup of strawberries.
Snack: two hard boiled eggs
Lunch: leftover ground turkey with black beans, diced sweet potato, diced tomato, corn, and wrapped in a lettuce wrap.
Workout Fuel: acai bowl
Dinner: Salad (chickpeas, tuna, dressing, tomatoes, cucumbers) baked cod, watermelon, and cottage cheese.
Dessert: Rice cake with almond butter and dark chocolate chips.
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Day Five:
Breakfast: Coffee or Tea, Eggs scrambled with veggies and wrapped in a whole wheat tortilla.
Snack: yogurt & fruit
Lunch: 4 banana + egg pancakes and yogurt.
Workout Fuel: banana and almond butter toast
Dinner: Cottage cheese, Salad, 4 oz baked chicken.
Dessert: baked banana chipsUntitled

Day Six:
Breakfast: Coffee or Tea, yogurt, bananas, blueberries, two hardboiled eggs.
Snack: 2 rice cakes with cream cheese, baked kale chips
Lunch: watermelon, chicken breast, cottage cheese, Salad (chickpeas, peppers, tuna, dressing, tomatoes, cucumbers)
Workout Fuel: Banana and Almond Butter Toast
Dinner: Baked sweet potato chips , salmon, and baked kale chips. 

Dessert: yogurt, strawberries, dark chocolate chips. Untitled
Day Seven:
Breakfast: Coffee or Tea, 3 banana egg pancakes, 1 serving fruit, yogurt.
Snack: blueberries, two rice cakes with almond butter
Lunch: Tuna salad wrapped in lettuce, bell peppers, carrots, and hummus
Workout Fuel:Protein Shake
Dinner: Free Night
Dessert: Free Night
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WEEK TWO
Day One: 
Breakfast: Coffee or Tea, breakfast sandwich, 1 serving fruit, 1 serving yogurt.
Snack: Muffin & 1/2 cup of orange juice.
Lunch: Chicken Sandwich: 2 slices whole wheat bread, 4 oz grilled chicken breast, &  as many vegetables as you’d like. 3 cups air popped popcorn, & a 100 calorie dessert.
Workout Fuel: Protein Shake 
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Dinner: Cheesy Taco Spaghetti Squash (you might want to cut the recipe in half if it’s just for you)
Dessert: 1 cup strawberries, 2 servings low fat cool whip, and 2 tablespoons dark chocolate chips.
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Day Two:
Breakfast: Coffee or Tea, cheesy taco spaghetti squash leftover omelet, 1/2 sweet potato.
Snack: Muffin & Orange Juice
Lunch: To go breakfast sandwich, 1 serving yogurt, & 1 serving fruit.
Workout Fuel: Protein Shake 
Dinner: Steak salad: 3 oz grilled steak, 4 cups arugula/spinach salad, as many vegetables as you’d like, 1/4 cup almonds, 1/4 cup dried cranberries, 1 serving vinaigrette. 1 slice whole grain bread toasted with garlic powder and olive oil.
Dessert: your choice of a 100-150 calorie dessert.
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Day Three: 
Breakfast: Coffee or Tea, breakfast sandwich, 1 serving yogurt, 1 serving fruit.
Snack: Muffin & 1/2 cup orange juice
Lunch: Chicken sandwich (or turkey, veggie burger etc)
-Two slices whole grain bread, 1/4 cups salad greens, yellow mustard, and grilled chicken.
Workout Fuel: Protein Shake 
Dinner: Flatbread/tortilla whole grain pizza, & your choice of a vegetables.
Dessert: frozen banana with a honey drizzle
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Day Four:
Breakfast: Coffee or Tea, Oatmeal Packet flavored with hazelnuts, almond butter and banana.
Snack: carrots & hummus
Lunch: Turkey Bacon BLT: lettuce, turkey bacon, and tomato, a muffin, and a serving of fruit.
Workout Fuel: Protein Shake 
Dinner: Salad (chickpeas, tuna, dressing, tomatoes, cucumbers) baked cod, watermelon, and cottage cheese.
DessertTeriyaki Cheddar Chicken Burgers, 1 small sweet potato cooked anyway you’d like, 2 cups broccoli.
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Day Five:
Breakfast: Coffee or Tea, Vegetable omelet, two slices whole grain bread with almond butter, and 1/2 banana. 
Snack: yogurt & a muffin
Lunch: (your choice) free pass.
Workout Fuel:Protein Shake 
Dinner: Roasted vegetables, grilled chicken, and a slice of whole wheat bread with olive oil and garlic powder.
Dessert: 100 calorie dessert
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Day Six:
Breakfast: Coffee or Tea, yogurt, banana egg pancakes, & 1 serving yogurt.
Snack: baked kale chips, carrots, and hummus.
Lunch: Chicken caesar sandwich: grilled chicken, romaine, parmesan, and caesar dressing toasted together and added to two slices of toasted whole grain bread. 2 hard boiled eggs, and 100 calorie dessert.
Workout Fuel:Protein Shake 
Dinner: Your choice. Free pass.
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Day Seven:
Breakfast: Coffee or Tea, breakfast sandwich, 1 serving fruit, yogurt.
Snack: 1 slice whole grain bread, fruit,  & 1 tablespoon of almond butter.
Lunch:  (try to make something with your leftover groceries)
Workout Fuel:Protein Shake 
Dinner: Free Night I’d go for a delicious pizza 
Dessert: Free Night

Meal planning is essential to staying fit! It is also planning to succeed. What are some of your favorite meals?

8 comments :

  1. I love anything with lots of veggies. Now that it's grilling season, I like to make veggie kabobs. Mmm

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  2. I can't meal plan for the life of me. Just because I don't know if I'm going to be craving whatever I have planned on that day. lol

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  3. That banana protein shake is calling my name right now! This was a great week - congrats for being so disciplined!!

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  4. I love meal planning, makes life so much easier! Sounds like you have some great meals planned.

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  5. Wow! This is very detailed! Good job!

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  6. YUM! This meal plan looks delish! There are so many nights where I tell H to just pick up some Chic Fil A or to order pizza, but lately I'm glad I've gotten in the kitchen and cooked our planned meal even when I really didn't feel like it. Much better on our waistline and our wallets :)

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  7. I have really gotten back into making wraps! Last night I made a Turkey and Cheese wrap and it was delicious! I was full and it was only about 450 calories!

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  8. This is such a good layout and meal plan. It's tough to plan and stick to it! I really need to write mine out each week too. If I write it down instead of just doing it in my head I have something to hold me accountable!

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