Getting in the Mindset...Meal Planning and Preparing Your Workouts

I want to welcome in the new year with a bang! Oh I'm not denying that I will indulge on New Years Eve....but it's about taking appropriate measures before hand so that it does not sabotage you. I tend to scale back my calorie content about 100 calories a day the week of a big event...allowing me an extra 500-700 calories to eat/drink without gaining anything. I could of course run 7 miles instead to make up for that...but, this just seems easier!

And of course, if you know you are going to be in a situation with horrible food, take measures ahead of time to address it/bring something yourself so you can eat. The whole "oh I brought this new dish I wanted to try out!" (code for -- I am really afraid to eat any of your buttery food and am trying to exercise self control).

Anyways, I decided to start my program a few days early. The reason for this is I go back to work next week and it's about to get CRAZY! I need to be back in the habit of meal planning, and especially, working out.

Yesterday I topped out at 1400 calories. Lower than I normally do, but I'm preparing for NYE remember. I won't go any lower though because my body needs about 1300 calories to even run itself (BMR). It was not a conventional day of eating by any means. And that will happen. But I started my morning strong with a lentil soup from Amy's (the canned kind--320 calories for the whole thing, 14 gram protein), and made a lean meal in my crockpot (porkloin stew-- with eggplant, asparagus, zucchini, carrots, potatoes, cabbage, seasonings and chicken broth) that could serve as lunch and dinner. Add in some Chex cereal w/ almond milk and a bag of popcorn and tada!! See....Indulging in an entire bag of popcorn doesn't have to be an end all be all.

Pork Loin Stew

Yesterday's/This morning's workout was as follows. I did a double dose of arms, and I definitely could feel how much weaker I was today. I don't typically recommend that, but I was sure to have protein shake when I was done (instagram= healthyteachergirl for the recipe and to follow me!):

Peanut Butter Banana Protein Shake

Yesterday: Chest/Core
15 Tuck Jumps
15 Seconds of Burpees
20 Pushups (10 one legged)
20 Russian Twists
5 Full Crunch/Extensions
60 Reverse Crunches
50 Crunches

This morning: Abs/Shoulders/Chest
15 Tuck Jumps
15 seconds of Burpees
20 Tricep Dips
10 pushups
18 Pike Pushups
10 One legged Pike Pushups
10 One legged pushups
3 Side plank pushups

Later today I plan on getting my run in. I signed up for the ColorRun on January 23 and need to show up looking like I can manage to run a mere 5k. And I'm really ready to have a nice ass again.


And to meal planning:
My CSA box this work serves as my inspiration:
*Komatsuna
*Oranges
*Yellow Tomatoes
*Cabbage
*Acorn Squash
*Bok Choy
*Micro Greens



I found some chicken breast and pork loin on sale last week so they will serve as the bulk of my protein for the week. I also will get some seafood (shrimp and salmon) to get some Omega's in.

I am a simple creature when it comes to eating so I do one of two things for ease:
Make a double portion of dinner so I can eat the rest for breakfast or lunch the next day,
or I cheat and buy the healthy choice dinners that I can pop in the microwave really quick. Those are the only two ways where I can really know what I'm eating, since it's either already labeled, or I have done the calcs already from dinner the night before.

So far, I have planned the following dinners:

Garlic pork loin w/ mashed acorn squash
Pulled Pork (BBQ) and stuffed yams (Monday night...I need something I can crockpot)
Pulled pork tacos
Asian Salmon w/ Bok Choy (tonight's dinner)
Thai Pumpkin Curry with Bok Choy
Chicken sandwich with lettuce, sprouts and tomatoes 

You'll notice that I don't have a lot of starches in there like pasta and rice. There are two reasons for that: 1. My blood sugar stays a lot more stable when I avoid those foods, and they are high glycemic and therefore cause a blood sugar rollercoaster (increasing hunger), and 2. they are more calorie dense, and I like eating a lot of food!

Snacks for my prep hour at work include:
Lentil Chips,
Sliced Veggies + Hummus
Hard Boiled Eggs


I have a good week's worth of meals here, so now I shall head back over to Pinterest to find some breakfast ideas in case I don't want leftovers :) After I find my meal there, I will usually reconstruct it if I feel it will be too calorie dense, and then add the items to my grocery list.

Fit Tip: Definitely make sure you incorporate protein at every meal/snack (20-30 grams). This will help decrease hunger and stabilize blood sugar. It also helps rebuild your muscles if you are exercising! 

Going to finish my shopping list, and then off I go to the store!
Fit Tip: Do NOT go back to the store during the week, so make a good shopping list and meal plan now! Eat a bit before hand (with protein!) so you're not hungry at the store. This helps curb any spur of the moment junk food encounters. And do not buy any junk food!