How I plan my week out & Sample Meal Plan!
My ideal week:
FRIDAY/SATURDAY: make my meal plan
First, I’ll review my pantry/fridge to see what I can still make and make a list of groceries from there. I’ll peruse the Eat to Fuel Guide and decide what I can make with what I have or add just a few additional recipes and staples. I like to schedule HEB Curbside pickup, or whatever curbside you have available. You’ll never go back!
Writing day/schedule workouts/To-Do action plan:
Schedule your workouts whether that’s virtually or in-studio, and make it consistent. If you do it first thing in the morning, even if its a 20 minute walk, you’ll be so much more motivated throughout your day. I also find that by the end of the day, especially after wearing a mask, I’m overly exhausted and working out is the last thing I want to do. Evening walks are really my jam.
Prep for your work-life
Are there a few tasks that you could do over the weekend to set yourself up for success the next week? Time block a power hour and I promise this will be a game-changer for your week. More time for working out and eating!
How I eat in a day!
Honestly, my biggest struggle is fitting in all my meals. You MUST find the time! As you learn in the Eat to Fuel Guide, most of us UNDERFUEL for our goals (this includes weight-loss). You want to burn fat not store it, and your body can’t create energy to burn fat if you’re constantly emptying the tank with intense workouts and improper post workout meals. I’ll guide you through, not to worry.
CARBS- Depending on my workout or how many classes I’ll be coaching, I’ll always include an extra serving of carbs in the morning (rice or potatoes aka hashbrowns)
WATER- I always kick off my day with water, and try to wait 60 minutes before caffein so the body uses natural energy to level out your Cortisol levels (stress hormones are high in the morning)
PROTEIN- On Sundays, I make shredded chicken in my instant-pot or crock pot, or ground turkey (something that can easily go onto lots of meals)
CASSEROLE- I’ll prep a breakfast casserol for the week (recipe here) which is ALWAYS eaten up by my husband and I, and eliminates the dishes in the morning!
Fresh Pressed Juice (are my favs) OR Coffee with Collagen
(Find this Collagen at Sams 32oz for $39)Veggie Scramble, or Chia Seed Pudding with fruit and granola
SNACK Plain Greek Yogurt with granola, blueberries, and honey, OR Protein Smoothie
SNACK Banana and peanut butter or any type of fruit
Crockpot meal (chili, lentils, stir-fry, veggies and protein, etc) - I’ll make the tacos from the Eat to Fuel Guide or simply put my protein over a salad with one of the daily dressings (cilantro lime is killer!)
SNACK Protein Bar (I like Luna Bars or ONE Protein Bars) or homemade protein snack
Crockpot meal + fill HALF my plate with veggies, and add a serving of rice or whole wheat pasta so I’m energized for the next day
Water with every meal. I aim for 80-100 fl.oz of water each day, drinking with your meals is super important and will aid in digestion. You will feel full in the first week that you are properly fueling for your Total Daily Energy Expenditure (plus or minus for your goals). Give it time and consistency, that bloat will start to LEAN you out all over I promise!
With gratitude,
Ari