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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Cooking Obsession!

Wow…. it just took me 20 minutes to scrub a freakin’ cupcake pan out! Whewww!

Let’s just say I’ve become a little OBSESSED with meal prep… all the endless possibilities! Those usually aren’t the words you hear coming out of a competitors mouth, but for me, a whole new world has been opened!

There is more than just one way to cook chicken! I can finally put my Crock Pot to use. Moist shredded chicken beats boiled chicken any day. I’ve been neglecting my Crock Pot… you can throw virtually ANYTHING in there, it’s seriously the greatest.

I’ve also been making much more use of my Pinterest account. Check out my Healthy Eats board for all the recipes I want to try. Plenty of protein pancakes, smoothies, sweet potato recipes and so on and so forth. Yesterday I spent 5 hours cooking, which is a rareity for me. Our electricity bill is gonna be high this month.

Trying these next!

Trying these next!

I made the Spinach Upside-Down Cakes which I completely failed at. The recipe called for ‘rice meal’ which I misread as ‘brown rice’, therefore I put neither in the batter. Turns out ‘rice meal’ was very necessary for a thicker consistency. I stored them away in the fridge for this week regardless, they are a great source of protein at only 50 calories each! Yummmm!

I also made Oatmeal Peanut Butter Banana Protein cookies. They are a little bland, and I had to substitute a lot of ingredients that I didn’t have. Still full of protein, ain’t gonna waste that shit!

I made diced chicken seasoned with cayenne, paprika, and garlic fried in a pan with a little bit of olive oil for dinner last night. I also made a big pot of brown rice seasoned with cilantro to last the week and I cleaned and prepared spinach for salads. Pretty exciting Sunday night! O, plenty of cleaning and laundry too, definitely prepared for the week.

This weekend we are HOPEFULLY gonna get out Costco card and stock up on all the yummies. We usually eat the same thing every week, so grocery shopping shouldn’t be hard, and would be cheaper to buy in bulk. I want plenty of chicken breasts, ground turkey, broccoli, Quest bars if they have any, frozen fruit, Greek yogurt, almond milk, oats, almond butter, and the list could go on and ON!

Coconut2

I’m already planning my cheat meal this weekend! I asked Derek if we could make pancakes and he says, “That’s ALL you want for your cheat meal?! How boring…..” So, to make use of the new cupcake pan I bought, and create a fun activity with Kai this weekend, perhaps we’ll make ‘healthier’ cupcakes.

MMmmm food, love trying new recipes and I love the way my body feels when I eat healthy! So far, not too bad. Week #2 on the cutting phase with plenty more heavy and intense training sessions in store. We’ll see how I feel by Friday!

Tomorrow is my strength training day, heavy weights and cardio intervals. This part of my training becomes a little bit more secretive since my husband has bestowed upon me his ‘Derek Formula’ for maximum results. People pay big bucks for that, so I’m keeping it private. I can tell you this much, I am still sore from Saturday and every time I use his formula I am left out of breath and shaking. Perfect workout to torch calories, challenge the body, and push yourself into exhaustion in an hour and a half max.

I think I’m most frightened for Wednesday’s training session! I haven’t swam laps in FOREVER and I hardly know how to use a cycling bike! Hump day will be the toughest yet.

osho

OOooo! By the way, I am going to begin a new book recommended by Derek! I’m sure a lot of you have heard of Osho. I am going to start reading ‘The Book of Wisdom‘ written by him. There are 28 chapters, so I want to read a chapter a day and really meditate on each word. I get stressed out so easily and fret about silly things, my mental awareness is pretty weak. Sooooo, while I exercise my body I am also going to exercise my mind and practice his teachings. I might disappear for few days lost in thought, but I’ll return and share my findings.

On that note, have a good night! Happy Monday everybody, hope your week is fabulous!

~Jess ♥