Weekly Meal Plan (July 17th – 23rd)

instgram july.jpg

This week I have decided to do a little experiment. Let me be 100% real with you all for a moment. Back in April, I decided to get back on the health and fitness train. I was eating right and exercising five days a week and lost about 15 pounds in 6 weeks. Then, the in-laws came. During that time we so were busy visiting local tourist attractions and catching up that I put exercise on hold (terrible excuse I know). My diet was also atrocious and all over the place.

It was a lot of fun, but once they left, I continued on with the habits I had quickly grown accustomed to. I’ve gained about 4 pounds in since they departed 2 months ago, which doesn’t sound too bad, but I feel horrible. I can visually see a difference in my body and  strength and I feel a major difference in my energy level. This week I decided to finally get back on track! I created a meal plan that involves a variety of healthy foods (see below) and my goal is to stick to it. The only difference is that I will not be following any workout routine. This is partially due to the fact that I am extremely busy with work and also because I am interested to see just how much diet plays a role in our health.

I’ve heard people say things like, “weight loss is 80% diet and 20% exercise”. This week I will be putting that theory to the test and hopefully I will see a difference on the scale and feel a difference in my energy level. I hopped on the scale to weigh myself Monday morning and will do it again next week….wish me luck!

meal plan 7.17 to 7.23 chart

When I meal plan, I try to make breakfast, snacks and lunches as simple as possible. I usually just spend an hour or two prepping those foods for the entire week, but if I don’t, I try to plan it so that it takes less than 10 minutes to make. I made our lunches ahead of time this week and will make breakfast daily since it only takes a few minutes to scramble eggs. All of my snack choices for this week are basically grab-n-go.

It is also important to note that I try to stay away from added salt. There are times when I will add it to a recipe, but normally I just season foods (like the sauteed squash) with a small pat of real unsalted butter, a drop of extra virgin olive oil or fresh herbs. I also check ingredient labels on frozen and canned goods to make sure there is no added salt. For lunch, I will be using Mrs. Dash Salt Free Seasoning to season the chicken breast. The majority of recipes I use can easily be adjusted to fit everyone’s needs. For example, when making spaghetti this week I will be using the Veggetti to make myself some delicious Zoodles, but the kids will be eating it with whole grain pasta. I will also be drinking my favorite premade protein shake, but will be combining almond milk, bananas, spinach and chocolate to make our children’s shake from scratch in my trusty ninja blender.

Here are a list of recipes I will be using this week.
You may need to make adjustments based on the size of your family.
chicken noodle.jpg

lemon chicken
spaghetti sauce

fish
sweet potato hash

What are some of your favorite recipes? Do you meal plan or are you more spontaneous?
Let me know below! Thanks for reading 🙂

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