Meal Plan Monday

I’m back ūüôā Hopefully I’ve still got some readers out there and welcome to any new readers.¬† It’s been a long time and I did an update in my post, The Last Year.¬† It’ll give you a brief rundown of what’s been going on for the last year since I quit writing.

One big change is my work and my work schedule.¬† I’m still working in community corrections but working in a new office. One of my favorite parts about working in my new office is everyone is more active and more health conscious.¬† My least favorite part about it is several people are on diets.

I’m still trying to avoid the word “diet” and prefer lifestyle change because I want to change how I eat.¬† People talk like they’re starving and dreaming of certain foods.¬† Two liquid meals and one real meal a day will help you drop weight quickly but hopefully it’s being followed up by a sustainable plan.¬† I don’t want to be starving and sad.

I’m not perfect but every time I decide to focus on my eating it gets a little easier.¬† It’s like I fall off the wagon for a bit but I don’t fall quite as far each time….if that makes sense.¬† For example, this time I didn’t have to go through and throw out piles of potato chips or frozen pizzas.¬† Some of the foods I tried from the last time I focused have become staples, hummus, stir fry veggies, and avocados for example.

My foundation is still there just needs some tweaking so that’s where the meal plans come into play.¬† I’ve been eating decent but starting to see some old habits, like fast food binges, creeping back into my life.¬† As old habits creep into my life my weight also creeps up and my energy goes down so I’m hoping tweaking my diet will help plus a multi-vitamin.

Quick note to any newcomer, my meal plans typically do not include recipes, cute containers, or shopping lists.¬† I’m not a big fan of cooking.¬† I’m not very good at cooking.¬† So my meal plans are for me and my skill set in the kitchen.¬† They’re simple but hopefully healthy.

Without further ado…the Meal Plans

Monday-I’ll do Monday next week…maybe.¬† Mostly trying to focus on the work week

 

Tuesday

Breakfast:  Eggs with zuchinni and spinach

Lunch:  Cube steak with broccoli

Dinner:  Stir fry veggies with noodles and sesame oil

Snacks:  Snap peas with hummus; almonds

Wednesday

Breakfast:  2 boiled eggs; bacon and spinach

Lunch:  Cube steak with broccoli

Dinner: Chickpeas with spinach and lemon

Snacks:  Broccoli with hummus; almonds

Thursday

Breakfast:  Oatmeal w/banana

Lunch:  Pasta with spinach and cube steak

Dinner:  Leftovers

Snacks:  Crackers with gouda cheese; almonds

Friday

Breakfast:  Eggs with zucchini and spinach

Lunch:  Salad with chicken, bacon, and vinaigrette

Dinner:  Chicken, noodles, and stir fry veggies

Snacks:  Chips with hummus

I’m off to make lunch for today then boil some eggs and package up some of my snacks for the week.¬† I work 10 hour days, sometimes longer, so if I’m going to eat better I need to use Monday for prep.

Happy Monday!  Have a great week!

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The Last Year

Hello again ūüôā

I’m going to summarize last year.¬† I completed 19 races, 3-10K’s, 1-8K, and 15-5K’s and was on my way to 20 when a mild disaster struck me over Thanksgiving weekend.

Two weekends earlier I had done a 5 mile hike and was feeling pretty sore but figured it was just because of all the stairs to climb up.¬† The weekend prior to Thanksgiving I planned a hike with a friend and picked something I thought was easy but unfortunately ended up being a 10 mile hike up and down the side of a mountain.¬† We literally climbed a mountain that day….

Coming down the mountain I wasn’t sure I was going to make it to the car.¬† I’ve never exhausted my legs to the point where they were ready to quit.¬† I was in tears.¬† It was miserable but we finished.

Going into the week I was sore but I knew I had a 10K coming up so I rested on Sunday, 3 miles on Monday, rested Tuesday, couple miles on Wednesday then the big day arrived.

Getting up that morning I knew my knee was abnormally sore but I decided to push through because that’s what people do, right? The 10K was a 5K loop twice and when I finished the 5K I almost quit…..but I hobbled past the finish line determined to complete it.¬† Did I mention it was also pouring down rain?

As I crossed the finish line drenched and limping I could feel something was not right with my knee but I had my medal.

By the time I got home and went to step out of the car I could barely put weight on my right leg.¬† ¬†Determined not to cancel on my best friend I hobbled over to her place for a very painful dinner.¬† I was able to get into the doctor on Friday who suggested I sprained my MCL, told me to ice and rest.¬† That’s what I did but it wasn’t getting better.¬† Tuesday I went back to a different doctor….and I’ll summarize December to now.

X-rays, sports doctor, MRI, surgeon, surgery, and here I am recovering from a torn medial meniscus.¬†They weren’t able to repair so basically it was cleaned up, cartilage removed, and I’m left with a knee that will never be the same.

Prior to going into surgery I read articles that claimed 4-6 weeks recovery time so I assumed I would be back walking 3-6 miles again within a month after surgery.¬† I ignored all the articles stating “recovery times vary” “may be 6 months or more for full recovery”¬† I decided to err on the side of the least amount of time…and I was wrong.

Here I am 3 months out and cancelling plans because of my dumb, stupid, sore knee.

The reason I’ve started writing again is because I’m making plans to try to help the dumb knee with more exercise and a new diet.¬† I’m not doing any specific diet but taking inspiration from different diets and getting back to basics.¬† Less processed foods, less sugar, more meat, more fruit, more veggies, more healthy fats.

I received an offer this morning from a gym I’ve been thinking about joining so I’m taking that as a sign and signing up.

I’ve managed to convince myself that I’m doing okay with my weight and overall health.¬†¬†facebook-556c26

My jeans are getting snug and my knee gets worse.¬† There may not be a correlation and I’m no doctor but I know taking some weight off the joint will help so that’s the plan.

It feels good to be back to writing and I’m hoping to have time to write at least a few times during the week but I’ll definitely be posting the meal plans on Monday.¬† Look for a meal plan later today and have a happy Monday!

Meal Plan Monday

 

This image summarizes how I felt by the end of the day….1367e7

I almost cried on the way home because I was so frustrated with the day. ¬†At the end of the day a coworker brought up a mistake that I’d made, and even though it’s fixable I was so frustrated with myself.

My original plan was to workout today but instead I grabbed a drink, a book, and headed for my balcony. ¬†It’s over 80 degrees today, which for Seattle is damn near tropical so it felt a little warm for a workout but just right for sitting on a balcony…..okay, maybe I was just feeling a smidge lazy ūüėČ

The decompression time on the balcony did help it because I do feel less like Bill Murray throwing a golf and more relax1

I feel a little more ready to enjoy the rest of the evening and tackle tomorrow, tomorrow.

Weekend was amazing and productive. ¬†I went for a walk early Saturday morning then went wine tasting for a friend’s birthday. ¬†Saturday night I was tempted to indulge in a few drinks but knew I wanted to get stuff done on Sunday so I opted for one drink and a slightly later bed time (10:30PM instead of my usual 9:30).

Yay for responsible adulting!  56319145This makes me believe there truly is a meme for everything.

Anyways, Sunday was Winco, Costco, walk, and Farmers Market then cleaning intermixed with binge watching The Handmaids Tale (it’s sooooo good!). ¬†Then back to work today, which also means it’s time for meal plans, which is probably why you’re reading since that’s the title of the post…..

My latest obsession is zucchini! ¬†My favorite is to add it to my eggs in the morning to make a delicious breakfast scramble, or even eat it on it’s own just frying it up with a little bit of olive oil and pepper. ¬†If anyone has a favorite recipe with zucchini let me know because it’s pretty inexpensive right now.

Here’s the meal plan! ¬†I’m going to get a few things done around the house then it’s off to bed. ¬†It’s getting to that weird time of the year where it’s tough to go to bed early because it’s still light outside.

Hope everyone has a great week! ¬†ūüôā

Monday

Breakfast:  Banana (My stomach was angry this morning and did not want too much food)

Lunch: ¬†Prison chicken sandwich and baby carrots-Sometimes I work in a prison and if I forget my lunch or end up working out there later than anticipated I might get to eat prison lunch. ¬†It’s not as bad as it sounds.

Second Lunch:  Worked late so I ate the sandwich I packed for lunch: Turkey, hummus, lettuce, simple and delicious

Dinner:  Various snacks, blueberries, chips with salsa (Amazing spicy blueberry mango salsa from the farmers market),

Snacks:  None

Tuesday

Breakfast:  Eggs with zuchinni and spinach

Lunch:  Turkey sandwich, pretzels with hummus

Dinner:  Out for trivia.  If not, Stir fry veggies with tofu

Snacks:  Yogurt with blueberries, Smart Pop popcorn, cucumbers

Wednesday

Breakfast:  English muffin with egg, zuchinni, and bacon

Lunch:  Wrap with chicken, cucumbers, lettuce, hummus

Dinner:¬†Out for friend’s bday

Snacks:  Yogurt, string cheese

Thursday

Breakfast:  Oatmeal w/banana

Lunch:  Sandwich, cucumbers with hummus

Dinner:  Chickpeas, spinach, rice

Snacks:  String cheese, pretzels with hummus, popcorn

Friday

Breakfast:  Breakfast burrito

Lunch:  Leftovers

Dinner:  Rice with stirfry veggies

Snacks:  Pretzels w/dip, string cheese