Tag Archives: getfit

Sunday Meal Prep – Week 1

Sunday-Food-Prep

A big part of a week of successful eating, is a day of successful planning! And the 21 Day Fix takes most of the guesswork out. However, it can still be quite easy to slip. But if you have everything packed for the week, and you just need to grab and go, you are less likely to get lax where eating is concerned.

So, Thursday I sat down, planned out my meals for the week, made a grocery list and off to the store I went.

Now I fall into the lowest bracket of the 21 Day Fix, so my list and prep are based on that. Your mileage may vary.

Meal 1: Shakeology.
Meal 2: Two egg “muffins” (1 whole egg with 3 egg whites, mushrooms and spinach, baked at 350 degrees for about 20 minutes). Mixed berries and grapes.
Meal 3 (Mon/Wed/Fri): 4 oz. grilled chicken, 1/2 cup sweet potato, roasted mixed veggies
Meal 3 (Tues/Thurs): 1 veggie burger, roasted cauliflower, roasted mixed veggies.
Meal 4: 4 oz. Oatmeal, sliced almonds and an apple.
Meal 5: Salmon, cod, turkey burgers, chicken sausage, or chicken with veggies. Brown rice on Tues/Thurs.

My counts per day:
4 red
3 green
2 yellow
1 blue
1 orange (olive oil)
2 purple

First up I did up my mixture for my egg muffins. I mixed 1 egg with 3 egg whites and placed in muffin tins and continued until I had enough for my work week. Came out great, and smell SO good!

eggs
Next was my roasted veggies. I decided on a mix of mushrooms, onions and red peppers. I measured out 5 green containers worth, spread them out on my baking stone with some olive oil, and cooked for approx 20 minutes at 350°.  TIP: Measure a bit over your green container count as they will shrink during cooking so you’ll come up short. Lesson learned.

Veggies

Next was my cauliflower and sweet potatoes. I seasoned my cauliflower with Buffalo Wing mix from Epicure Selections. All natural, no additives, preservatives or MSG. Just spices to add some flavour! 21 Day Fix approved! Cauliflower was in the oven for about 30 min, the sweet potatoes were around 1 hour.

035

Now, for some oatmeal! I used organic rolled oats and just followed the instructions on the bag. Added some vanilla (a 21 Day Fix freebie) for some flavour and will season with a bit of cinnamon later.

036

Last but not least were 2 veggie burger patties. I have never had them, this will be a first for me. Baked according to the directions.

038

Everything now cooked and ready to package.

040

Below is the finished product of a day of eating (both meals for lunch shown below).  Dinners not shown. They are planned as laid out above, however will be cooked fresh when I get home from work.

042

And there you have it! Sunday Meal Prep – Week 1 in the bag! Hope you enjoyed!

20 Secrets of Very Fit People

fit-person

 

by Chalene Johnson

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

  • Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  • Focus on short-term fitness goals with an emphasis on completing daily exercise.
  • Work to take your exercise to new levels of intensity.
  • Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  • Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
  • Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  • Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  • Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  • Subscribe to fitness magazines to keep focused on health as an overall way of life.
  • Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  • Limit caffeine and exposure to even secondhand smoke.
  • Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  • Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
  • Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
  • Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
  • If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  • Don’t compare your body to others’. Instead, work to be your personal best.
  • Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  • Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  • Limit alcohol intake to special occasions.

 

Source