Meal Plan Monday

 

I’m not deviating very much from last week.  Chicken is the main protein plus fruits and veggies for snacks.

I’m still tracking all my meals with My Fitness Pal…even when I know it’ll put me over my calorie intake.  It’s tempting to just “neglect” putting in certain foods because sometimes it’s easier to ignore the truth.

My glaring truth for today was the cookie I ate for a “snack” was 440 calories….so basically my “snack” ate up most of the calories meant for dinner.

The friend I was enjoying snack time with noticed me putting my cookie into the app and said, “Don’t tell me how bad my brownie is”  I get it.  I didn’t want to know I was eating a 440 calorie cookie.  I also didn’t want to tell her that her delicious chocolate brownie was over 500 calories.  We don’t want to know.

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We want to be unaware of the unsavory truth in our savory treats.  If we ignore it, it’s not there.

It’s easier to think “This is delicious” rather than “What’s in this?”

It’s easier to say, “I’ll eat a light dinner” or “I earned this” or “It’s not that many calories or that much fat or sugar”

I’m not saying treats aren’t needed and I’m definitely never going to be one to obsess over every calorie (Sometimes a girl just needs a cookie or some ice cream) but I think it is important to be aware.

That’s what tracking meals is all about for me.

Awareness.

Awareness of what I’m eating.
Awareness of how much I’m eating.
Awareness of my eating habits.

The days I do the best are the days I eat a good breakfast, bigger lunch, lots of snacks, and a simple dinner plus getting in a work out during the day.

I know what I NEED to do but just have to keep working on how to continuously stay on track because I’m very easily derailed.   Hopefully my meal plans will help keep me on track.  Some days it seems simple and other days more challenging.  I do my best to stick with it because I know the more I do this, the easier it gets because eventually it won’t be “trying to eat healthier” it will simply be how I eat.

I didn’t realize this would be such a long post but guess that’s what happens when I don’t write for a week 🙂  It’s dinner time for me but I wanted to make sure to post my meal plans for the week.  Happy Monday!

Monday

Breakfast:  Starbucks-Bacon and gouda breakfast sandwich

Lunch:  Panera-Steak and cheese pannini, vegetable soup

Dinner:  Pasta with tikka masala veggies plus spinach

Snacks:  None

Tuesday

Breakfast:  Omelet

Lunch:  Leftover pasta with added chicken

Dinner:  Out for trivia.  If not, Stir fry veggies with rice and chicken.

Snacks:  Yogurt, pretzels with peanut butter

Wednesday

Breakfast:  Scrambled eggs with spinach

Lunch:  Chicken wrap with cucumbers and dip

Dinner:  Chicken w/rice and stir fry veggies

Snacks:  Clementines, yogurt

Thursday

Breakfast:  Oatmeal w/apples

Lunch:  Leftovers.

Dinner:  Chicken w/chickpeas, spinach, rice

Snacks:  String cheese, clementines, pretzels w/dip

Friday

Breakfast:  Breakfast burrito

Lunch:  Leftovers

Dinner:  Chicken quesadilla w/rice

Snacks:  Pretzels w/dip, string cheese

Meal Plan Monday

If I don’t write a meal plan it really does throw me off for the week.  Last night I went out for dinner and got back too late to prep my lunch.  I was proud of myself because I looked at what I had planned and took the time this morning to make it.

I was proud of this because I thought “Well, this could be my one day to eat out” or “I can just eat something from my desk”….most likely, I would have been eating out and that’s not happening this week!

If I’m getting serious about running then I need to get serious about healthy eating.  Also, I need to buckle down with my finances but that will be a topic for another post.

Today I went out for a run but I set a time limit of one hour.  I was hoping to get 3 miles but if I did, great, if not, oh well.  I keep going out to walk after work for 2 hours then by the time I get home it’s 7:30 or later, which throws off my whole bedtime routine.  I have to set limits, plus if I want to get more miles I need to push myself to move a little faster.

I’m not talking about setting off on sprints.  Today I was barely shuffling above a fast paced walk but I was getting my feet off the ground and pushing myself a little more, a little bit further.

I feel equal parts discouraged and confident.

I’m frustrated because I can’t go very far, very fast without my legs aching and me getting out of breath but I know I’m doing better than I was last week.

My only grocery purchase this week will be a few veggies: zucchini, red pepper, cucumbers, onion, sweet potatoes.

Hopefully I’ll have a budget post up Wednesday or Thursday unless I don’t go to trivia then it might be up tomorrow.

Happy Monday!  🙂

Monday

Breakfast:  Eggs w/spinach and ground turkey

Lunch:  Pasta w/spinach and ground turkey

Dinner:  Breakfast for dinner: potatoes, eggs w/spinach, bacon
Snacks:  None

Tuesday

Breakfast:  Oatmeal w/blueberries

Lunch:  Turkey wrap w/spinach and greek yogurt cream cheese x 2 and pretzels

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

Snacks:  Clementines, yogurt

Wednesday

Breakfast:  Scrambled eggs with spinach

Lunch:  Turkey wrap w/spinach and greek yogurt cream cheese x 2 and pretzels

Dinner:  Chicken w/rice and stir fry veggies

Snacks:  Clementines, yogurt

Thursday

Breakfast:  Oatmeal w/blueberries

Lunch:  Leftovers.

Dinner:  Chicken w/chickpeas, spinach, rice

Snacks:  String cheese, clementines, pretzels w/dip

Friday

Breakfast:  Breakfast burrito

Lunch:  Leftovers

Dinner:  Chicken quesadilla w/rice

Snacks:  Pretzels w/dip, string cheese

Meal Plan Monday

This week I’m including all my meals plus snacks.

I’ll be tracking my food and activity using My Fitness Pal.  I hate tracking my food but I know it helped me once before to get a better idea of how many calories I’m actually eating in a day and how much I should be eating.

Part of getting healthy for me is to lose some weight.

I’m not helping myself if I’m working out consistently but eating whatever I want.  If I walk 4.5 miles then eat a pile of popcorn shrimp, mashed potatoes with cheese, then eat ice cream later plus snacking on M&M’s all day…..I’m not doing myself any favors.

I think without working out I would be gaining more but I think eating better would help me lose more.  I have lost some inches but I need to pay attention to my food…so that’s where my meal plan comes into play.

This might not be the healthiest meal plan but it’s better than me “winging it” all week.  I’m naturally lazy so no plan means easiest option possible, which might be carry out or not eating.  Those who have followed me for awhile probably know that I’m not a big fan of cooking or complicated meal plans, again….naturally lazy.

One thing I am learning to embrace is prep.

Cooking several days worth of some type of protein like ground turkey or chicken. Cutting up veggies and fruit ahead of time.
Breaking up big packs of pretzels or chips into small bags.

In a perfect world I would prep my lunches the night before and have everything ready to go but the reality is me throwing things into a lunch box 5 minutes before I run out the door.  The more options I have to grab, the more likely I am to end up with something healthy.

I ate out for lunch a few times last week so my goal right now is to not eat out for lunch for 2 weeks, then going forward only eat out for lunch maybe twice a month.  Eating out for lunch is starting to feel a bit too normal so it’s time to reel it back in so it’s more of a treat.

I think that’s all I have for the meal plan.  Snacks are plenty of clementines (I bought a bag at Costco), strawberries, cucumbers, string cheese, pretzels, Pirates Booty, and of course boiled eggs from Easter.

I’m going to try to post a workout plan tomorrow.  It’s going to include lots of walking and at least a couple days of strength training.

Hope everyone enjoyed the Easter weekend!  🙂

Monday
Breakfast:  Oatmeal w/strawberries, boiled egg
Lunch:  Tortilla w/ground turkey, cucumbers, and hummus. Grapes.
Dinner:  Ground turkey with rice and tikka masala veggies
Snacks:  Clementines, yogurt

Tuesday
Breakfast:  Bagel w/egg
Lunch:  Salad.  Boiled egg.
Dinner:  Out for trivia.  If not, Stir fry veggies with rice.
Snacks:  Clementines, cucumber slices w/baslamic vinegar, olive oil, and seasoning

Wednesday
Breakfast:  Oatmeal w/strawberries.  Boiled egg.
Lunch:  Steamed broccoli and cauliflower w/rice
Dinner:  Spaghetti w/ground turkey
Snacks:  Clementines, strawberries, yogurt

Thursday
Breakfast:  Oatmeal w/fruit.  Boiled egg.
Lunch:  Pita with lunch meat and hummus.  Cucumbers with dip.
Dinner:  Leftovers.
Snacks:  String cheese, clementines, pretzels w/dip

Friday
Breakfast:  Bagel with bacon and egg
Lunch:  Pita with lunch meat and hummus.  Cucumbers with dip.
Dinner:  Pasta with chicken and broccoli
Snacks:  Pretzels w/dip, string cheese