Meal Prep and Meal Plan for week of February 16

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Hey everyone,  Food prep went down today in my kitchen and I am SO glad to have it done.  Prepping really is tough work and it takes a while to get it down pat, but once you do it is a life saver and really makes life so much easier.   Today I prepped for the upcoming week.  For those who have been following, you know that I am about to change my diet starting tomorrow, so all of the food prepped is part of my new food plan. Today I fixed

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  • extra lean ground turkey with taco seasoning and stir fry pepper blend
  • baked chicken breasts easoned with Mrs. Dash Original Blend
  • eggs with salsa
  • steamed broccoli
  • steamed rice

I also portioned out oatmeal for the week.  I divided meat and eggs into individual servings.  The veggies will be added to it the night before. I stick 2 days worth of meat in the freezer and I will take them out on Wednesday to ensure that they are ready to eat on Thursday

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.  Speaking of easy, I also use a rice cooker like this one to prepare my rice. It really takes all of the guess work out of boiling rice since it automatically cuts off when the rice is cooked.

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- Protein shake, a tbsp of peanut butter

Meal 2- Eggs with salsa, and oatmeal with blueberries

Meal 3, Meal 4 and Meal 5- one of my prepared meats with veggies

Meal 6- tuna with cottage cheese and celery, greek yogurt with PB2 or eggs

Post workout- rice and a shake

I get meal 1 ready to go in a shaker bottle the night before and I decide on meal 6 when I get home in the evening.

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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Shopping List Week of January 12th

Hey Everyone, Every week I have to sit down and make out my shopping list of foods I need to buy to be ready to prep my food on Sunday.  Obviously everything on my list comes from my meal plan for the week.  Here is what I will be buying this week.  When possible I have linked to the product so that you can see the exact brand I buy

That is it.  While I know this may look rather limiting, that is kind of the point. I am currently participating in not only the Bodybuilding.com 200k Transformation Challange but also the Labrada Transformation challenge

Be sure to check back to get more info on my diet and exercise plan for this challenge!!

My Plan for the Bodybuilding.com 200K Transformation Challenge and the Labrada Lean Body Challenge

As some of you may already know, I have officially registered for the 200K Transformation challenge on Bodybuilding.com. I have also registered for the Labrada Lean Body Challenge.  I will admit, that I am so excited to get this transformation challenge underway.  I just crave the drive that comes from having something to work toward.  Needless to say this challenge has monopolized my thoughts over the last several days in order to come up with my action plan that will lead me to success on this challenge.   By success I mean having results that I can be proud of, not winning. The plan is so important because I believe that is where many of us fall short when it comes to living the fit life, we have all of the drive and aspirations to get there but never come up with a plan of how to to get us there. So  here is my plan:

  • Drink at least a gallon of water a day– Anyone who knows me knows that this will be a struggle for me, but water is so important at flushing out the body.  It is definitely a necessity!!
  • Track at least 100,000 steps a week on my Fitbit– Roughly this will average out to about 14000 a day
  • Strength train 4-5 days a week– I usually do 4 days a week (shoulders and triceps, back and biceps, legs, chest), but sometimes I break into 5 days a week (shoulders, arms, legs, chest, back)
  • Do ab work every day I strength train– Alternate upper and lower abs each day.
  • Incorporate 3 HIIT cardio sessions a week– These will take place in the night in addition to my morning workouts
  • Follow my meal plan without planned cheats– I will be having planned clean  cheats every 2 weeks.
  • Eat every 2.5-3 hours–  Sometimes I let life step in and I look at the clock and realize that I have went 4 hours without eating. I really need to be consistent on my meals to stay on track
  • Track my exercise– I never track my exercise but I will start keeping track of reps, weights, etc so that I can see growth.
  • Take weekly progress pictures– While I only need to have before and after pictures for the challenge, weekly pictures helps me see if I am on the right track and also keeps me motivated.

Be sure to check back as I will be sharing more info about my meal prep, specific workouts, and my shopping list.

Where are my results???

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Many times when people start working out and changing their diet they have such high hopes for themselves (they should to some point).  After seeing success stories from many outlets in the media the idea of losing weight has sort of been romanticized and  for some reason portrayed as easy. From magazine covers, to online success stories, to the biggest loser we have been exposed to so many quick weight loss success stories, that somehow people have begun to think that it is normal to see drastic results within a very short amount of time.  In reality this just isn’t so.

As a society we have been bombarded with products, concepts, and programs that guarantee quick, almost overnight results. When in reality if you want to see a change you are going to have to accept the fact that you are not starting a plan that will last a few weeks or a few months, you are going to be on a plan that will last a lifetime. It is often said when you are changing your lifestyle in hopes of living a fitter life it takes 4 weeks for you to notice a change, 8 weeks for your friends and family to notice, and 12 weeks for everyone else to notice.  Since we are brainwashed to believe that the results will come quick, and it can be so easy, many people give up before they make it to 4 weeks because they aren’t seeing results.

A healthy lifestyle, that brings results(both physical and mental), is not something that you can work at until you have finally accomplished it. It is something that you have to work for and even after you have met your goals and you are happy with your body you have to work to maintain it. The important thing to remember is to be patient and consistent at working toward your goals. If you do this you will eventually reach them.  Find a plan that works for you, stick to it, trust the process and the results will come!

The Story

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As a child I was always on the chunky side. That is not a surprise at all considering I lived in a house where I ate what I wanted, when I wanted. When I finished a meal I could go get something off the candy table.

Anytime throughout the day when I wanted something I just went and got it. Gravy and biscuits for breakfast, fried chicken, mashed potatoes and fried potatoes for lunch, grilled cheese sandwiches for dinner and a snack of a fried chicken patty sandwich with chips before bedtime. By the time I was in high school I was pushing 230 lbs and was wearing a size 18.

I knew I had a problem, I also knew I had to change. But how do you do that, how does someone change? Looking back on it all now, I wish I would have had some of the insight that I do now. At that point in my life change for me was eating all the unhealthy processed food out there that catered to dieters. If it said “low fat” or “fat free” I tried it. I wont lie, I lost weight, I lost 40 lbs in a short time. I also lost energy, I lost concentration, I gained health problems and in the end I didn’t feel any better about myself than I did when I was 40 lbs heavier. I never really liked myself or felt like I was making an improvement on myself, even though the number on the scale was going on.

I continued with this process through college, graduate school, and 2 kids. About a year after my 2nd child I had reached a point of desperation. I was eating at most 1200 calories a day. I was running 4+ miles a day, and I was just not losing weight. I was desperate, and my husband knew it. At that point he gave me the best gift he has ever given me, for my birthday he gave me a gym membership and a consultation with a personal trainer. I really do consider that point in my life to be when I turned a corner. I started strength training 3 to 5 days a week and doing cardio on a regular basis. I totally revamped my diet to include real food, as opposed to the over processed “fat free” junk I had been eating before, and most importantly I started seeing the changes in myself that I wanted to see. The most beautiful part of the transformation, when you reach this point, is that the changes that are taking place inside become just as important as the ones you are seeing on the outside. I gained confidence in myself and no longer placed my self worth on the number I saw on the scale. I started to appreciate my body for the things it could do. Most importantly I started to love myself and in the end, nothing is as important as that.​”