Weekly Make Ahead Meal Plan, Exercise Schedule, & Weigh In {October 20th}

Today is usually my food prep day but since I have a lot leftover from last week and tons of food in the freezer I decided to give myself a little break. I know its kind a odd since I just shared a post raving about my Sunday food prep day but sometimes its good to take a break when you can. Well I do still need to prep a few things but it can wait till Tuesday or Wednesday. Today I just focused on cleaning, purging, and did some shopping for Halloween costumes.

Let’s start with my weigh in.

SW: 177

GW: 135

LWW: 143.5

CW: 144

PL: +.5

Looks like I am officially at a weight loss plateau. I have been between 144 and 143 pounds for over a month now. Whenever I experience a plateau I focus my attention on two things –  tracking my food and switching up my exercise. I do so good writing my meal plan, prepping my food, and eating the food I have planned. But…the little extra bites and my weekends get me all the time! When I look back over the last few weeks I can definitely recognize moments where I was mindless eating. Mindless eating always equals zero weight loss, at least in my experience it does. So I need to get control over the little mindless bites. Second, I ran outside last week with my girlfriend and holy cow – I could not walk for like 3 days! It is amazing the different muscles I use by running outside compared to my treadmill. I need to switch things up! My goal is to run outside at least 2 days a week and continue to focus on strength training.

This is what my exercise schedule will look like.

Cardio

• Run 2 times outside (2 -3 miles)
• Run 2-3 times on treadmill (2-3 miles)

Core

• 100 crunches
• 2 (30 second) planks
• 2 (30 second) Russian twists

Arms

• 16-24 bicep curls with resistant bands
• 16-24 tricep extensions with 5lb weights
• 25 modified pushups

Butt/legs

• 50 squats
• 50 lounges

Now onto my weekly meal plan.

Breakfast

Blueberry Lemon Green Smoothie – new recipe

Tropical Green Smoothie

Make ahead tips

• Smoothies will be made the morning off. You can also make smoothie freezer kits. For more information about green smoothies check out my tutorial.

Lunch

Barbecue Ranch Chicken Mason Jar Salad

No Mayo Tuna Salad Lettuce Wraps

Make ahead tips

• I still have 3 mason jar salads leftover from last week. I made these on Tuesday so they should still be fine. See my mason jar salad tutorial here.
• Tuna salad will be made on Tuesday.

Snacks

Almonds

Plain yogurt with berries (I use frozen) and honey

Veggies and hummus

Make ahead tips

• I still have almond and veggies snack packs made from last week.
• Yogurt and berres will be made the day off. But now that I think about it I can probably throw these together the night before in a small mason jar.

Dinner

Chicken and Rice Soup

Black Bean Soup

Baked Chicken Parmesan

Asian Turkey Lettuce Wraps

Shredded Pork Nachos

Homemade Pizza

Make ahead tips

• Soups were made a few months ago and frozen into portions using muffin tins. I have a few left of each soup.
• I have one bag left of shredded pork from a couple weeks ago.
• Pizza dough will be made tomorrow.
• Chicken parmesan and lettuce wraps will be made the night off.

What’s on your menu plan this week?