Hey ladies! It’s Monday and that means time to start off the week with a little grit and grind 🙂 Have you been keeping up with your workouts and eating healthy? I am mid-way through my Fall Fitness Challenge and it’s been going fairly well overall. I will have to say that I slacked a little last week and only worked out 3 times (20 minutes of HIIT each time), but I did take a lot of walks with Marli outdoors.
Here are my fitness picture updates, but I didn’t really notice’feel any changes. Boo. I really felt exhausted from Marli’s cray cray episodes so I spent more time catching up on sleep during the day. If you’re stuck in a rut like I was, don’t beat yourself up for it! Every day is a chance to start fresh 🙂
With that being said, I was able to keep up with my healthy meals (with an occasional treat here and there) to maintain the 80/20 rule so I think that helped a ton. I wanted to share a sample meal plan (for about 1800 calories) so you can see what I typically eat on a daily basis.
MORNING 830am:
2 eggs & 1 egg white
1 slice multigrain toast
1 cup fruit
1 cup coffee (with a little half & half and 2 teaspoons sugar)
SNACK 1030am:
1 medium apple
2 tbspn peanut butter
LUNCH 1230pm:
4 oz. chicken breast
1/2 avocado
1 medium roma tomato, sliced
1/2 cup beans
1 cup spinach
2 pieces of multigrain toast (or 1 cup rice/quinoa)
SNACK 3pm:
1 cup Fage greek yogurt
1/2 cup fruit
DINNER 6pm:
4oz. protein (salmon, chicken, beef, etc)
1/2 avocado
1 cup rice or 1 small sweet potato
1 cup broccoli
SNACK:
3 tbspn hummus
1 serving of pita chips
MORNING 830am:
2 eggs & 1 egg white
1 slice multigrain toast
1 cup fruit
1 cup coffee (with a little half & half and 2 teaspoons sugar)
SNACK 1030am:
1 medium apple
2 tbspn peanut butter
LUNCH 1230pm:
4 oz. chicken breast
1/2 avocado
1 medium roma tomato, sliced
1/2 cup beans
1 cup spinach
2 pieces of multigrain toast (or 1 cup rice/quinoa)
SNACK 3pm:
1 cup Fage greek yogurt
1/2 cup fruit
DINNER 6pm:
4oz. protein (salmon, chicken, beef, etc)
1/2 avocado
1 cup rice or 1 small sweet potato
1 cup broccoli
SNACK:
3 tbspn hummus
1 serving of pita chips
It’s pretty consistent during the week, but that allows me to splurge a little on the weekend when we go out to eat. I don’t follow any fad diets (i.e. paleo, atkins, etc) so my meals include all type of foods according to the 60-20-20 rule. That means 60% of your food intake should be GOOD carbs, 20% LEAN proteins, and 20% HEALTHY fats.
If you’re just starting out, it might be challenging to know exactly what 4oz of protein may look like or what to expect from 1 cup of rice or veggies, especially if you’re eating out. These charts were SUPER helpful in helping me when I first started out and now, I can pretty much eyeball my portions to know what’s too much or just right 🙂 I love using my hand as a guide and these two charts are great.
This last chart is also really helpful because it gives you other objects to reference for measuring your portions. Hope this information was helpful dolls! Have a great Monday!
Awesome job girl! You still look great and these charts are super helpful!
Thanks lady!
Linh, thanks for the motivation!
You’re welcome Tracie!