Sunday Meal Prep

Every week (well, most every week) I write up a meal plan to get the family through the week. I write up my grocery list as I’m doing this so I don’t forget anything important. Sunday I go to the grocery store (sometimes I use our grocery store’s pick up service where I order everything online and they bring it to my car) and prep my snacks and lunches for the five day work week ahead. Some weeks I cook a lot. Some weeks I don’t. This was a week I decided to do very little cooking. I’m going to share some pictures and the calorie and macro breakdowns for these things.

img_20190127_141113Lunch:

  • 4oz honey smoked turkey breast – 140 calories
  • Hard boiled egg (not pictured) – 70 calories
  • 28grams garlic hummus – 70 calories
  • Green/yellow/orange bell peppers – 35 calories
  • 50grams green seedless grapes – 35 calories

Totals: 350 calories | 23g Carbs | 12g Fat | 36g Protein

It doesn’t look like much, but I promise it’s filling! However, I may regret not having warm food for my lunches this week since it’s supposed to be bitterly cold!

I have A LOT of calories tied up in snacks. Sometimes I eat them all, sometimes I skip some of the snacks in favor of a big dinner.

Snacks:img_20190127_141108

  • Babybel cheese – 70 calories
  • Light string cheese – 50 calories
  • 150grams vanilla greek yogurt – 113 calories
  • 50grams blueberries – 29 calories
  • 1oz dark chocolate almonds (not pictured) – 160 calories

Totals: 422 calories | 31g Carbs | 22g Fat | 31g Protein

On most days I’m looking to stick to 1300 calories. On the days I lift I’ll be closer to 1500 with some added post-workout food stuffs.

My macros for 1300 days: 110g Carbs | 50g Fat | 105g Protein. For 1500 calorie days these will all increase evenly. 20g Carbs, 15g Fat, and 20g Protein added.

Over the last few months I’ve been slowly increasing my protein. I’ve always struggled to get enough in the past since I don’t want to add protein powders. Nothing against them. I just don’t want the added expense.

I spent roughly an hour in the kitchen getting all of this together. I could’ve gotten this done in 45 minutes, but I took my time since the kiddo was napping.

I’m feeling pretty good about food/workouts for this week. I have a dedicated gym work day on Wednesday, and I’ll go again Friday night, Saturday, or Sunday to round out the week. And as long as I’m not overly sore (like today) I’ll do a home lifting routine another day this week.

I’m planning on posting these each week. If people are interested I can add my dinners to this also. While my snacks and lunches will be the same through the week dinners will not.

Two Months into Intermittent Fasting

I’ve posted about my weight loss and fitness goals in the past. Here’s an update! I’m 2 months in to Intermittent Fasting. I really thought I would miss breakfast, but I haven’t so much. I still eat breakfast for dinner sometimes because bacon. Mmmmm. So, here’s some updates!

  • 9/21 Weight: 169.8 – 11/27 Weight: 158.6 – 11.2 pounds lost. Averaging a little over 1 pound a week.
    • On a side note: On 10/14 I was down to 156.4, but a few pounds have been gained due to some poor food/alcohol choices.
  • Measurement changes:
    • Neck: 14″ to 13″ – 1″ loss
    • Bust: 39″ to 38″ – 1″ loss
    • Waist: 34.5″ to 32.5″ – 2″ loss
    • Hips 39″ to 38″ – 1″ loss
  • Workouts:
    • I walk 10-12k steps each day that I’m actually in the office. On average this is 4-5 days a week.
    • In October I managed to do yoga and light weight workouts at home 10 times. Not enough, but better than nothing.
    • In November I did worse. Only 4 days of home workouts so far. 😦
    • In December I’m joining a gym, and will be going Saturday and Sunday mornings, and potentially one night a week after the kiddo goes to bed. I still plan on doing home workouts on the days I can’t get to the gym. A minimum of 3 days of workouts a week.
    • I’m fucking freezing until I get up and move before lunch. I have 14oz of coffee in my drive to work, but then it’s all water before lunch. Anywhere from 60-80oz in general before I break my fast at 11.
  • Food Stuffs:
    • I definitely do better on staying between the 1200-1400 calories when I meal plan and prep my lunches/snacks for the week. Last week was basically a bust because of holiday stuff. I know that’s an excuse, and I can still use moderation and self control when at family holiday dinners, but that’s just no fun.
    • As far as macros; I’m not super tracking these right now, but I am trying to hit at least 80grams of protein each day because it does help me feel fuller longer.
    • I try to make it so my lunch/snack meal prep doesn’t take longer than an hour in the kitchen because I just don’t want to be there that long. That means that some weeks I’m eating lunchmeat, raw fruits and veggies, hard boiled eggs, and cheese. Where I don’t have to cook anything. This week it’s turkey meatloaf with raw fruits and veggies and cheese. Since it’s getting colder here it is nice to have warmer lunches.

So! That’s what’s been going on. On top of all of this we’ve been packing up the house getting ready to move next month, playing board games, and trying to generally still live and enjoy life.