Make Ahead Meal Plan, Exercise Schedule, and Weigh In {January 12th}

Hi everyone! Can you believe the first week of 2015 is already behind us? How did you do? Personally, I feel pretty good about last week. I started the week with all our food prepped and this alone leads the way for good choices the rest of the week. Then I made it a point to get my exercise clothes ready the night before. When I woke up I got dressed immediately – right down to my sneakers! This made all the difference between exercising in the morning and going back to bed. I think putting my sneakers on is what really sent signals to my brain to exercise because as soon as I tied my shoelaces I was ready to run.

This week I plan to keep the pace going.

Before I get to my exercise schedule and meal plan lets talk about my weigh in.

Here are my stats.

Starting weight (SW): 177

Goal weight (GW): 135

Last week’s weight (LWW): 144.5

Current weight (CW): 145

Pounds lost (PL): +.5

I guess I should be grateful I only gain .5 pounds in the last month. However, I am positive there was lots of fluctuating over the last 4 weeks so really I feel more lucky than grateful. Well, as you probably know by now, I am not one to dwell. I am more about dusting myself off and moving forward. This week I am going to pay attention to tracking, exercising 5 days, and not eating or consuming calories past 7:00pm. I know I can do it! Why? Because I have done it before. Plus, I have sustained a 30 pound weight loss over the last 4 years. I just need to push myself to that next level and stay there.

Here is my exercise schedule this week.

Monday through Friday. I do the cardio and core everyday. I alternate arms and leg exercises.

Cardio

45 minutes on the treadmill (10 minute warm up, 20 minute run, 10 minute power walk on incline, and 5 minute cool down.

Arms

25 modified pushups

16 bicep curls and tricep extensions with resistant band or 5 lb weights

Leg/Booty

50 squats

16 glute lifts

Core

100 crunches

2 (30 second) planks

2 (30 second) russian twists

My Weekly Meal Plan

I had a lot of food leftover from last week so I did not need to do much food prep today. I might need to purchase some fresh ingredients during the week but for the most part, I am good to go.

Here is my meal plan on Plan to Eat. If you subscribe to this service then friend me (username is organizeyourselfskinny) and you will have access to my recipes, meal plans, and be able to generate grocery lists.

Breakfast

Super Green Smoothie

Steel Cut Oats

Make ahead tips

• I will make my smoothie each morning. If you have questions about green smoothies check out my tutorial.
• I will make a batch of steel cut oats tomorrow.

Lunch

Greek Mason Jar Salads

Cobb Mason Jar Salads

Make ahead tips

• I still have 2 mason jar salads left from last week. I will make the Ma salads on Tuesday or Wednesday.

Snacks

Almonds

cheese sticks

Greek yogurt

Make ahead tips

• I portioned out the almonds last week.

Dinner

Slow Cooker Italian Shredded Beef

Taco Pasta

Ham and Swiss Stuffed Chicken

Mushroom and Swiss Cheeseburger Lettuce Wraps – new recipe going up on Wednesdays.

Baked Chicken Parmesan

Make ahead tips

• I prepped the slow cooker recipe today and I will start it first thing in the morning.
• The taco macaroni and stuffed chicken I made late last week. The macaroni is in the fridge and the chicken is frozen. I will take the chicken out a day or two before we will eat and warm up in the oven.
• I made the filling for the mushroom and swiss cheeseburger wraps yesterday and stored it in the refrigerator.
• I will make the chicken parm the night we eat.

And here is everything ready in my refrigerator. Have a great start to the week everyone.