Weekly Make Ahead Meal Plan, Exercise Schedule, & Weigh In {October 20th}

Weekly Make Ahead Meal Plan, Exercise Schedule, and Weigh In October 20th

Today is usually my food prep day but since I have a lot leftover from last week and tons of food in the freezer I decided to give myself a little break. I know its kind a odd since I just shared a post raving about my Sunday food prep day but sometimes its good to take a break when you can. Well I do still need to prep a few things but it can wait till Tuesday or Wednesday. Today I just focused on cleaning, purging, and did some shopping for Halloween costumes.

Let’s start with my weigh in.



SW: 177

GW: 135

LWW: 143.5

CW: 144

PL: +.5

Looks like I am officially at a weight loss plateau. I have been between 144 and 143 pounds for over a month now. Whenever I experience a plateau I focus my attention on two things –  tracking my food and switching up my exercise. I do so good writing my meal plan, prepping my food, and eating the food I have planned. But…the little extra bites and my weekends get me all the time! When I look back over the last few weeks I can definitely recognize moments where I was mindless eating. Mindless eating always equals zero weight loss, at least in my experience it does. So I need to get control over the little mindless bites. Second, I ran outside last week with my girlfriend and holy cow – I could not walk for like 3 days! It is amazing the different muscles I use by running outside compared to my treadmill. I need to switch things up! My goal is to run outside at least 2 days a week and continue to focus on strength training.

Check out this post for more tips on breaking through a weight loss plateau.

This is what my exercise schedule will look like.


  • Run 2 times outside (2 -3 miles)
  • Run 2-3 times on treadmill (2-3 miles)

See more cardio exercises here and here.



  • 100 crunches
  • 2 (30 second) planks
  • 2 (30 second) Russian twists

See more core exercises here



  • 16-24 bicep curls with resistant bands
  • 16-24 tricep extensions with 5lb weights
  • 25 modified pushups

See more arm exercises here



  • 50 squats
  • 50 lounges

see more butt exercises here


Now onto my weekly meal plan.



Blueberry Lemon Green Smoothie – new recipe

Tropical Green Smoothie


Make ahead tips



Barbecue Ranch Chicken Mason Jar Salad

No Mayo Tuna Salad Lettuce Wraps


Make ahead tips

  • I still have 3 mason jar salads leftover from last week. I made these on Tuesday so they should still be fine. See my mason jar salad tutorial here.
  • Tuna salad will be made on Tuesday.




Plain yogurt with berries (I use frozen) and honey

Veggies and hummus


Make ahead tips

  • I still have almond and veggies snack packs made from last week.
  • Yogurt and berres will be made the day off. But now that I think about it I can probably throw these together the night before in a small mason jar.





Chicken and Rice Soup

Black Bean Soup

Baked Chicken Parmesan

Asian Turkey Lettuce Wraps

Shredded Pork Nachos

Homemade Pizza


Make ahead tips

  • Soups were made a few months ago and frozen into portions using muffin tins. I have a few left of each soup.
  • I have one bag left of shredded pork from a couple weeks ago.
  • Pizza dough will be made tomorrow.
  • Chicken parmesan and lettuce wraps will be made the night off.





What’s on your menu plan this week?

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  1. I just wanted to say thanks for posting every week I recently found you and started following! I’m right around the same weight and I know it’s going to be hard to lose what I want because I’m “comfortable” right now. My plan is to incorporate HIIT workouts (just search on YouTube there is a lot) I feel like the high intensity can help lose some fat. Also remember you can be at the same weight but look way different because of how lean you can be and how much muscle so they say measurements are a better indicator of progress-I’m telling you things you probably already know! Anyways just wanted to say thank you-I’m always looking for new ideas!

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