Weekly Meal Plan, Weigh-In, and Weight Loss Goals For The Week {April 11th, 2017}

Weekly weight loss meal prep meal plan

Hey hey! Can you believe we’re already into the second week of April? Summer is right around the corner! Yikes! You know what that means? Time to get ready for bathing suits and sundresses. Don’t worry there’s still time to get in shape. Unfortunately, time does not wait for us so we need to get focus right now on eating and exercising. If you’re already locked on with your healthy habits then you’re probably looking forward to the summer months.

I’m teetering between feeling good and I know I can do better. I exercise 3-5 times a week and feel pretty good about my routine. Not only does it help manage my weight it keeps my brain focused and energized. Not to mention running on the treadmill is by far the best stress management tool I’ve ever used. Someone said to me the other day “You’re always happy”. Well exercise helps a lot. It’s not that I don’t have stress in my life but I’ve learned to manage it very effectively through exercise. Plus, I have created a life that I love. So instead of dwelling on the negative I’m stay grateful for all the good in my life. I’ve learned to change what I can control and let go of the things I can’t. All of that plus exercise makes me a happy woman. If you’re going through a hard time I highly recommend turning to exercise as a way to cope. It’s often said that exercise is the most underutilized anti-depressent. I believe it!

With that I said I’m still struggling a little with my weight. For 5 years I stayed between 143-145 lbs and felt great at that weight. My clothes fit perfectly and I found a good groove with food and exercise. At one point I got down to 135 lbs and that was pretty amazing but took a lot of discipline. Currently I fluctuate between 151 – 155 lbs and not really happy with it. My clothes fit but I’m not as comfortable as I was in the 140s. Obviously, it’s not the heaviest I’ve been but I know I can do better.


Here’s my current weigh-in.

So what’s the problem? Well I took some time and looked back over my meal plans from years past and also looked over my entries in My Fitness Pal. I wanted to see the foods I was eating back when I was in the140lbs. The food I’m eating hasn’t changed all that much. But it’s very clear what my issues are. 1. I’m drinking my calories again. Not only do I continue to enjoy my beloved coffee and creamer but I also like to enjoy wine on the weekends (and sometimes during the week) with my friends. Those calories add up fast!

Looking back my coffee addiction has always been a problem. But now enjoying some extra vino here and there is not helping matters. All of those calories are empty calories and finding there way right to my stomach. Ugh.

Also, I’m 41 and let’s be honest it’s not going to get easier to lose weight. My hormones are changing and that’s effecting my weight loss efforts I’m sure. Basically, I’m not the girl I was 6+ years ago when I started this blog and need to make adjustments so I can once again move towards my goals.

My food goal for this week is to eliminate wine completely. I don’t need it and have no problem hanging out with friends and drinking water. I going to limit my coffee to 2 cups a day. A morning coffee and one in the afternoon. I can’t get rid of coffee completely. I’ve tried numerous times and fail miserable each time so I’ve learned to find ways to fit it in instead of eliminating it. I am going to eliminate Starbucks. There, I said it. I can’t justify the calories or money spent. For now Starbucks is going away – please hold me accountable.

Another food goal is drink 64 ounces of water a day. Last week I drank a 32-ounce green smoothie every morning and drank water the rest of the day. I FELT AMAZING! This week I plan to keep it up.

As for exercise I’m continuing with running 3-4 miles 3 -5 times a week. I truly enjoy running so I have no plans to switch up my cardio. However, when I got down to 135 lbs I was doing more toning exercises. Nothing crazy, just resistance bands, squats, lounges, modified push-ups, and crunches. My exercise goal this week is to do strength training 3-4 times a week.

Alrighty, let’s get to my meal plan.

**If you use Plan to Eat you can friend me over there and have access to a couple years worth of my meal plans. Use my link to get a free 30-day trial.


Detox Green Smoothies

Make-ahead tips

  • I made smoothie kits yesterday. Having these kits made ensures I have all the ingredients ready to blend.


Avocado Chickpea Mash with Feta – new recipe

Make-ahead tips

  • I made this recipe yesterday and it’s DELISH! So far the avocado did not turn brown so I anticipate that this can be made 2 days ahead of time. I’ll make another batch tomorrow and post the recipe.


Hard-boiled eggs

raw almonds

sharp cheddar cheese sticks

apples and peanut butter

Make-ahead tips

I put together all the snacks into a snack bin.


Chicken piccata – new recipe

Hello Fresh Toasted Rice Shrimp Bowl

Hello Fresh Veggie Loaded Sausage and Orzo

Make-ahead tips

  • I made both Hello Fresh recipes ahead of time and will eat them for 2 nights each. I might even need to freeze some of it because there’s quite a bit. Also, the Hello Fresh dinners this week have more calories and carbs than I like so I plan to eat smaller portions along with a large spinach salad to balance it out. Next week I requested a Fit Box from Hello Fresh and that includes recipes that are lower in calories.If you want to give Hello Fresh a try here’s $40 off your first box.

That’s it for my meal plan this week. Fingers crossed I can stick to all of my goals so I can start seeing the scale go down again.

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  1. Hi Tammy, I have been following your site the last few months and joined WW 5 days ago. I am making out ok, but I can truly identify with where you are, especially with aging and coffee. I know “aging” sounds nuts to say when you are as young as you are, but I am now 66 and find my metabolism has truly slowed. I have to eat so much less to lose any weight! I realized coffee was a problem for me too, so first thing I did was give up my big coffee cups and switch to a normal sized mug. Since I can’t do without creamer, and 1T is 3 points (I used to use 3T in my big mugs), I put the 1T in my smaller cup and filled the mug just until the coffee was the color and flavor I like best. That is my max coffee for the day! Turns out it is about 3/4’s of the smaller mug but it satisfies me enough through breakfast and the rest of the day I am drinking iced tea without sugar at no points. I know this is a little thing, but it has helped me.

    • Linda thanks so much for your comment! I actually never thought to get rid of my big mugs so this is definitely a great tip. I’m going to try this tomorrow. thanks so much.

  2. Deanna Dunlap says:

    I just want to thank you for this blog/FB info! I am 44 years old and totally get the metabolism thing. I LOVE working out (it does my mind/stress levels so good), but have never been one to want to limit my food intake. Well, that catches up to you pretty quickly after age 40. 🙁 My weight has increased about 5 lbs/yr for the last 7 years or so-all the while I would THINK a lot about trying to lose it without any success. I would usually try for a couple of weeks and then just give in to my food cravings. Anyway, fast forward to about 7 weeks ago when my weight reached 182 (I am 5’2″) and I nearly had a panic attack. How could someone who works out 5x/week weigh this much? Easily… with the poor diet choices I was making. Subway almost everyday with a huge sweet tea and chips. I decided I had enough and was so tired of nearly constantly THINKING about losing the weight and really doing it. I am down 15 lbs. thanks to a HUGE increase in my water intake and your recipes have helped so much!! I have also had help with a powder supplement I started… which I don’t know if it helps or not, but it makes me start my day with 30 oz of water, so I’m going with it!! 🙂 I am half way to my goal and hopeful I can make it. Just wanted to let you know your posts help me so much!! 🙂 Thank you, too, for sharing your weight. It’s not easy and so few people do it, but it really helps me connect on a “real” level. Keep up the great work!

    • Thanks so much for this comment. I totally get what you are saying! I’m focusing on water too and it def makes a difference with cravings and feeling full. It’s def not easy to share my weight especially when it’s not where I want it to be…but I want everyone to know I’m human and have struggles too.

  3. Minnie Hong says:

    Hi Tammy,

    I am a newbie here but I just sign up free trial for PTE website and I would like to know your email address to add you as my friend if you don’t mind. After having tutorial I believe that PTE is the kind of service that I need so I decided to try. I love your website as your meal ideas are very close to what we eat daily and I cannot wait to read more for every week. Thank you!



  4. Jessica Biddle says:

    Hi Tammy- I know you have answered this before but I just cannot find it on PTE or your site. Is there a way to see your meal plan without dropping it into my calendar?

    Also, I totally agree the coffee and wine thing!

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