Hey there! I hope you’re having a great week. This week I really struggled with getting together a dinner meal plan. I don’t know, I just couldn’t find the inspiration. Typically, I’m craving a certain food for dinner but not this week. I was able to plan breakfast and lunch without a problem. Often I order from Hello Fresh or Sun Basket but I didn’t this week so I’m really on my own with dinners. I do have some portioned-out meals in the freezer I plan to use up so, this week, my meal plan is about eating from the freezer and pantry. I’m also planning some basic meals like baked chicken and burgers.
Let’s get to my weekly weigh-in.
Starting weight (October 2010) : 177 lbs
First goal weight: 145
Final goal weight: 135lbs
Last week’s weight: 156.8
Current weight: 154.8
Pounds lost: -2
After a rough May, that resulted in a 5lb weight gain, it feels good to see the scale go down this week. I worked hard to get back into a routine. I kept my daily calories in check, although over the weekend Mike and I went out for Italian and OMG I don’t even want to think about the calories I consumed. But, the food was delicious! Also, it was nice to go out to dinner and enjoy each other. It was a good time and we needed it so I’m not going to worry too much about the 2 glasses of wine, eggplant parmesan, stuffed mushrooms, and calamari!! Ahhhh! I guess, now that I write that out, I’m lucky I didn’t gain this week.
Last week I exercised only 3 days – but they were solid workouts. My goal this week is 5 days – no excuses. I’ve said this before that I struggle on Thursdays and Fridays to get on the treadmill before 6:00am. Those days are early ones for me so I have to start my workout no later than 5:30am if I want to get exercise in. I’m determined this week (or at least right now) to make that happen. I always say pick your hard. Sure it’s hard to wake up early but it’s harder to feel uncomfortable in summer clothes. So I need to make Thursday and Friday exercise a priority.
Now let’s go over some questions from OYS readers. I started this little segment a month or so ago and I’ve received some good feedback so far – glad you like it. If you have a question you’d like me to answer just post it in the OYS Facebook group with hashtag #OYSquestions or email it to me firstname.lastname@example.org.
How much time do you set aside for meal prep?
On average I block out 3-4 hours on Sunday morning for meal prep – probably closer to 3. Of course, it depends on the food you’re making. Keep in mind, you don’t need to meal prep your entire meal plan. If you have time, and want too, then go for it. However, even the littlest bit of meal prep will make a difference so if you only have an hour then just do what you can in that time frame. My advice is to start with the meal that would make the biggest difference in your week if prepped ahead of time. So if you struggle with lunches then focus on preparing mason jar salads or a pot of soup for the week.
Here’s a post I put together on keeping meal prep simple.
What type of salad dressing do you like?
My favorite brand of salad dressing is Newmans Own. I like the olive oil and vinegar, balsamic vinaigrette, and Caesar dressing. I don’t use low-fat or light versions, so to keep calories in check I always measure. I also like the blue cheese yogurt dressing by Bolthouse or Wegmans.
Can you freeze almond milk/coconut milk in a freezer smoothie kit? We don’t have an ice maker.
I’ve never done this but I’m thinking you certainly could freeze the milk. However, you’ll still need a liquid when you blend the ingredients together, water will be fine. Also, keep in mind if you use frozen fruit then you don’t need ice cubes. I’ve never used ice cubes in my green smoothies. The frozen fruit makes it slushy and icy. Last, you would be better off freezing the milk into ice cubes because I imagine it would be very hard to blend if you froze 1-cup of milk. That could result in a pretty big chunk.
How do I manage all the parties coming up without overeating?
This is a big one for all of us. Party season is here and we don’t want all our hard work to go out the door. Here are my tips to help.
- Mentally prepare for the parties. Think about the food at the party and what you’re going to eat.
- Plan ahead for the extra calories. Eat less the day before and during the day so you can bank some extra calories or points for the party.
- Get in an extra workout. Again, bank some calories for the party.
- Bring healthy options.
- Don’t drink your calories.
- Get right back on the track the next morning.
Now, let’s get to my meal plan for the week.
Meal prep tips
- I’m going to make one every morning. However, this Sunday I plan to make a 1 month supply of green smoothie kits.
Meal prep tips
- I had a bunch of ripe bananas so I made 2 loaves of banana bread.
Chickpea, egg, and feta mason jar salad
Meal prep tips
- I made the mason jar salads on Monday.
1-ounce cheese and 1 serving crackers
Frozen beef stroganoff
Asiago baked chicken with roasted brussel sprouts and potatoes
Hamburgers and salad
Meal prep tips
- macaroni and cheese and stroganoff are in the freezer.
- I’ll make the rest on the night we eat.
That’s it for my weekly meal plan. Let me know if you have any questions you’d like me to answer for next week.