In order not to be derailed from goals of healthy eating & weight loss this week, I have made a very specific menu for the week to cover my breakfast, snacks, and lunches. During a busy work week it is easy to get caught off guard and therefore be forced into eating things you'd rather not: fast-food, takeout or grabbing anything from your fridge or pantry that isn't necessarily the best food for your plan , or you may decide just not to eat all day in order not to eat the wrong foods!
(Intermittent fasting is a plan in itself and can be quite healthy but should be incorporated into your diet thoughtfully and with intention - otherwise you are likely to find yourself ravenous at the end of the day and eating anything, and probably too much of it. So - don't let your intermittent fasting be by happenstance and poor planning.)
Here are a few simple ingredients I made sure to have on hand (after making an actual menu for myself for the week).
I work out every morning before work - so most mornings my breakfasts are very simple protein shakes - by simple, I mean a clean protein powder (low carb, zero sugar) with water and BCAA's.
A couple of mornings if I have the time and would like a change, - I have egg whites and organic eggs to make a quick (no-cheese) veggie egg-egg white omelette or scramble. I did also purchase a high protein organic Greek yogurt and have frozen organic blueberries (great recovery food!) if I so choose to eat - I try not to eat too much in the way of dairy right now because I'm really trying to eat veggies and protein as much as possible to get a little leaner.
You could replace the Greek yogurt with almond or coconut yogurt - these are good alternatives for all who need dairy-free, but for me it's never really the option I want since there is very little protein in these alternatives and you have to be careful of carbs.
For snacks, I have snack-size organic apples, pink grapefruit, oranges, or strawberries.
I am also going to pre-make some turkey burgers - with a little feta, wilted organic spinach, spices/seasonings - organic eggs and diced (homegrown) banana pepper - I love having this kind of thing on hand.
I will also make a simple low-fat tuna salad using two boiled eggs and two cans of tuna & mustard for seasoning- (but no mayo! :-( - have to reign in tight when weight/fat loss is a goal.
I also have organic spinach, honeydew melon, avocado, almond milk, and cucumber to make a delicious fat-burning smoothie when there is time for breakfast or after work.
This is a super simple menu for the week - dishes that are easy to do ahead, clean and lean eating to keep me focused on my goals of a little weight loss and while muscle building. My dinner's will consist of lean proteins - fish, chicken, lean beef - and a cup or two of veggies . I guarantee if you put in a little effort like this for your meals during the week you'll feel and see your goals getting closer.
For more ideas for healthy meal prep, recipes, as well as empowering thoughts to help you through your day and lock in behaviorial change please check back here regularly; also feel free to follow me on instagram.com/kimberlyscoaching!
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