Food prep and meal plan for week of April 6th

Prep-once-eat-healthy-all-week

Hey Everyone!!! This week I will be starting the 21 Day Fix.  While I will be loosely following the plan provided by the program this first week, what I will be eating this week is more like the 3 day jump start menu that is provided.  It is going to be a busy week, so I had to step up my food prep organization game.

Today I am prepping

  • grilled chicken
  • eggs with salsa
  • Baked asparagus
  • Extra lean ground turkey prepared as patties

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

I am now doing a Hip Hop Abs challenge group in addition to the 21Day Fix and my meal plan is based on what I need to be successful with this challenge group.

Here is what I will be eating:

Meal 1- (after fasted cardio) Shakeology with 1/2 a banana, and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa and oatmeal

Meal 3, Meal 4, and 5 One  of my prepared meats with baked asparagus

Meal 6- Eggs, or greek yogurt with pbs, or a low carb protein pancake (for recipe click HERE)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

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Give yourself 21 days!!!- Take the challenge

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Hey Everyone,  Today I want to talk about the importance of making time for yourself and trusting yourself enough to actually let change happen.  I remember before I was actually successful at weight loss, i didn’t even let myself start.  Before I would actually get started I already had myself convinced that I shouldn’t try because I wouldn’t be able to be successful. It was only until I found the right support system that I was able to get it together and actually make steps toward being truly happy with myself and my body.  So I am challenging all of you, Give yourself 21 days to …​

  • Learn healthy habits​
  • Start to exercise​
  • Learn portion control​
  • Make a complete change​
  • Finally take control ​
  • Transform your life​

I will be there with you every step of the way.

  • The Group starts April 6th​
  • You will get to be a part of a free online support group​ to help with motivation accountability
  • You will be able to work with your own online health and fitness coach​
  • You will get a easy to follow meal plan and exercise program for beginners all the way to advanced​

You can do this, and now can be your time to make it happen.  What have you go to lose?  GIVE YOURSELF 21 DAYS!!

For more info visit HERE, comment below,  or email me at tabathasjourneytoforeverfit (at) gmail.com

Food prep and meal plan for the week of March 23

Prep-once-eat-healthy-all-week

Hey Everyone!!! This week my meal prep is going to be a bit different. I will only work 2 days this week so I will only be preparing some things for 2 days.  Nonetheless, I will be preparing meat for the whole week.

Today I am prepping

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

I am now doing a Hip Hop Abs challenge group and my meal plan is based on what I need to be successful with this challenge group.

Here is what I will be eating:

Meal 1- (after fasted cardio) Shakeology with a tbsp of peanut butter, and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- High Protein. peanut butter apple parfait (Click HERE for recipe)

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

Ready for a challenge?

Attention!!! As you all know I have lost a considerable amount of weight. 😀
On this journey I have learned a thing or two about what it takes to shed the weight, get healthy, and really transform your self. Now I would love to share all of my secrets with you!
I am officially inviting each and every one of you to join my 30 day Lose Weight and Feel Great Challenge
If you accept the challenge you will get to be a part of my exclusive Facebook group where I will be sharing
Daily motivation
Suggested meal plans
healthy eating tips🍍🍌
exercise suggestions
You will also be expected to
get active🏃🏊🚴
strive for self improvement
work toward you goals

You will get to be a part of an awesome group of people who are working toward the same goal as you, to get healthy, feel better, and to lose weight. I will be there to coach you along the way as you start your journey to forever fit!!

If you are interested message me on http://www.facebook.com/tabathasjourneytoforeverfit

Shopping list for the week of March 2nd

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Hey Everyone!! I had such a great week last week that I am keeping my chopping list basically the same as last week.  There will be a couple of variations. Ok so here is what I will buy for this weeks upcoming food prep

  • eggs
  • chicken breast
  • extra lean ground turkey
  • Unsweetened vanilla almond milk
  • broccoli
  • asparagus
  • spinach
  • vanilla protein powder 
  • Chocolate protein powder
  • cottage cheese
  • oatmeal
  • plain greek yogurt
  • mustard
  • blueberries
  • apples
  • fat free cottage cheese
  • cocoa powder
  • Peanut butter
  • salsa
  • PB2
  • flax seeds
  • Stir Fry pepper blend frozen
  • Mrs. Dash Taco Seasoning

I am currently participating in not only theBodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and meal plan for this coming week!!

Food Prep and meal plan for the week of February 23

Prep-once-eat-healthy-all-week

Hey Everyone!! I won’t lie, I am so excited about writing this.  As some of you may know, I am a teacher.  Last week we were hit with a terrible storm and were out of school for the whole week.  This was really the worst thing that could happen to me.  I am such a creature of habit and I really need routine and structure.  While I still got in my workouts, I fell off track with my food.  This week I am completely changing things up with my meal plan.  The plan you will find below will be what I will be eating most days,  every 3 to 4 days I will be dropping some of the fat and adding in carbs (which will mainly be oatmeal).  I am always excited to start a new plan. It really kind of revamps my energy, so I am sure this will be an exciting week.  So without further adieu,  here is what I prepped this week.

meat

In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

Meal 1- (after fasted cardio) Protein shake prepared in a blender with ice, a tbsp of peanut butter, 1 scoop of vanilla protein powder and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- 1/2 cup of plain greek yogurt with 2tbsp of flax seed granola, and wither and apple or blueberries

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

Workout Wednesday- Chest

Hey Everyone!! As I do every week, I will be sharing a workout with you that I have completed recently. This week I will be sharing a recent chest workout that I did.  I typically work chest with my trainer, but this week I couldn’t make our session and had to workout on my own. So here is my workout.  As always, the amount of weight that you should use should be the maximum that you can handle while completing the recommended number of reps.

  • Barbell bench press- 4 sets of 10
  • Inclined bench press- 4 sets of 10
  • Chest Press machine- 4 sets of 12
  • Dumbbell flys- 4 sets of 10
  • Pec Dec Fly- 4 sets of 12
  • Dips- Chest version 4 sets of 12

Hope you enjoy this workout as much as I did!! If you have any questions I would love to hear them in the comments below!!!