Meal Plan

Hey guys! I’ve been getting a TON of questions about how I achieve my abs and I always like to remind people that ‘ABS ARE MADE IN THE KITCHEN!’ I know, I know, it sucks that there isn’t some magical exercise that you can do ‘X’ amount of repetitions to achieve a rockin’ 6-pack. Sadly we have to sacrifice the refined sugars, pastries, cookies, candies, sweets, and all the junk.

So I’m going to take you through a rough daily break down of what I eat on a daily basis. I aim to eat every 2-3 hours, so approximately 4-6 meals a day depending on when I wake up and how high my activity level is that day. I shoot to stay within 1,200 calories a day as well as a personalized macronutrient ratio. I either workout early in the morning or I run 4-7 miles home at night after work. Here’s a sample of what my day today looks like:

1) 6:00am ‘fasted’ workout at the gym going heavy, hard, and incorporating jump rope intervals for cardio. Total Time: 1 hour and 40 minutes

When I get home I immediately throw on the coffee pot, shower, and get ready for the day! I eat my first meal at 9:00am right before I walk my dog. Today I ate: oatmeal2

-1/2 cup oats
-1/2 cup unsweetened Almond Milk
-2 Tablespoons Peanut Butter
Cinnamon sprinkled on top!

On days where I don’t workout early in the morning and don’t require something so heavy to keep me full, I’ll have a protein smoothie with the following:

-1 cup frozen fruit
-1/4 cup fat-free plain Greek yogurt
-1/2 cup unsweetened Almond milk
-1 scoop Optimum Whey protein powder (24 grams protein!)

2) Today my second meal was at 12:00pm. This meal was decently sized, so I can probably wait 4 hours for my next meal. I enjoyed: lunch

-2 Turkey Muffins (packed with protein and less than 100 cal each!)
-1/2 cup steamed broccoli
-1/2 cubed sweet potatoes with cinnamon

I usually will have a chicken salad at work, since I am fortunate enough to get free lunch with my job! I use about 4oz of chicken (size of your palm), cottage cheese instead of dressing, incorporate plenty of DARK greens, walnuts for healthy fats, and a couple craisins for sweetness. I will either have 1/2 cup of quinoa or 1/2 cup of brown rice on the side for my carbs.

3) Throughout the day I might snack on a couple of items every few hours. My ‘snack time’ time slots are usually: 11:00am, 4:00pm, and 6:00pm My snacks usually consist of:

snackoptions


-Plain Quaker rice cake with 1 tablespoon peanut butter

-Apples
-4 hard boiled egg whites
-1 scoop protein powder mixed with water (milk has a surprising amount of sugar)
-Protein Cookies!

My snack time changes daily depending on when I woke up, how hard I worked out, WHEN I worked out, and when my first meal of the day was. I try to be as consistent as possible. The first week of proteindieting was extremely difficult (mainly cause I was PMS-ing…. oooops, TMI?) and because I wasn’t used to eating 1,200 calories a day. I am coming up on the end of week 3 and can honestly say that I am barely hungry anymore. In fact, I feel more satisfied on this diet than when I wasn’t keeping track of what I ate and when I ate! It’s the greatest!

4) DINNER TIME! Finally, when I get home (whenever that is! Usually 8:00pm) first thing I do is heat up a plate of whatever I meal prepped on Sunday! dinnerThis week I threw in 6 chicken breasts in the crock pot, cooked up some sweet potatoes, steamed broccoli, made turkey muffins, you name it! My fridge is FULL! Last night (and most likely tonight) I will eat 4 oz. of shredded chicken, 1/2 cup steamed broccoli, and 1/2 cup MASHED sweet potatoes (that’s right, switchin’ it up!).

I stay well fed throughout the day on this diet, and it doesn’t have to be boring at all! In fact, I’m cooking more now than I ever have and I’m finding cool new recipes and healthy alternatives to food that I really enjoy. One of my co-workers, Lazaro, was nice enough to bring in healthy cookies for me! Such a sweet heart! He made them with oats, bananas, yogurt, egg whites, vanilla extract, cinnamon, and honey to sweeten. I’m not sure if he baked them, but they were absolutely SCRUMPTUOUS! I’m going to try them at home this weekend. I looked up the nutritional value on myfitnesspal by plugging in the ingredients he used and each cookie has less than 50 calories, 10 grams of carbs, 1 gram of fat, 2 grams of protein, and 4 grams of sugar! Yummmm!

Anyways, there’s the jist of it! Hope this answers a lot of questions. If anyone has a myfitnesspal account you should definitely add me, see what I eat, AND hold me accountable! I record absolutely everything that I eat…. what’s the point in cheating anyways? “What you eat in private, you wear in public.”

Good vibes are still goin’ this week! Last night I ran 6.57 miles after work! I love running, it felt really really good. I always thought running after work would suck, but I must say, I like the late night cardio craze. If you have a mapmyrun app, you should also add me there and hold me accountable for my goal of running 20 miles a week! Tomorrow I have plans to run home after work as well, maybe not 6 miles since I will also be working out in the morning. Who knows though!

I also wanted to thank everybody for the wonderful comments and support for my progress post yesterday. It feels amazing that everybody has my back and are just as excited as I am to see progress! Also, thanks for voting during my ‘Cheat Meal’ poll, looks like Azteca wins HANDS DOWN! Anywho, hope you all have a lovely day, comment or message if you have questions or overall feedback! Please and thank you 🙂

~Jess

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