It's that time of the week again. Hope everyone had an amazing weekend because I sure did!I got to spend the whole weekend with my amazing boyfriend and we enjoyed the nice spring weather by taking a run together outside and spent our nights with friends and family. But now its time to snap back into reality and start the week off right. A good Monday sets the pace for the rest of your week, so make and effort to make it an active and healthy day. So saying that I am going to give you some helpful tips on what I do to start my week off right so I feel good all week long.
Okay well here's the secret... the best way to have a good Monday is to prepare for it on Sunday. Yes, I know it sounds terrible and who wants to spend there Sunday's preparing themselves for the dreadful next day and returning to work, but really it helps. My two helpful hints are meal prep and planning your workouts ahead of time. For my workouts I go to my Barre3 classes all week. So I schedule my classes in advance and look at what other commitments I have during the week (work,doctors,friends,ect.) and then plan my meals around my schedule. Meal prep has become a very helpful and healthy strategy for many people. The key to meal prep is to pick 3 proteins and 3 starches and 3 vegetables/fruits for the week and then plan all meals and snacks around the choices. Another key point to meal prepping is to plan around your schedule. For example, on days that I have my Barre3 classes I plan my snacks differently so I can have a little snack before I work out. Also, nights that I am busy and will not be home I plan on a easy meal to take with me or a location to stop and get something easy, healthy and fast on my way. Since struggling with an eating disorder I kind of cheat and see a nutritionist who helps me with my meal prep work for the week but it is very easy to follow and really all up to you and your choices. Below is an example of the schedule my nutritionist and I put together for this week.
Meal Prep Week of March 24
Monday
B- 1 cup of yogurt, ½ cup of berries, ¼ cup granola
L- 3 oz salmon, ½ cup broccoli, ½ cup rice
S- 8 whole wheat crackers and 3 tbsp of hummus
Barre3 class
D- 4 oz chicken, ½ cup of rice, 1 cup asparagus
12 glasses of water throughout the day
Tuesday
B- 1 cup Oatmeal, 1 banana
S- 1 apple, 2 tbsps. peanut butter
L- 3 oz Chicken, 1 cup asparagus and ½ sweet potato
D- Salad Works Autumn Harvest Salad, dressing on the side, no roll.
S- 1 cup Greek yogurt with ½ cup berries
12 glasses of water throughout the day
Wednesday
B- 1 scoop of protein, 1tbs peanut butter, 1 banana, ½ cup milk, ice
L- 3 oz. Chicken, 1 cup asparagus and ½ sweet potato
S- Apple and 2 tbsps. Peanut butter
Barre3 class
D- 4 oz Grilled Salmon, ½ cup rice , ½ cup of broccoli
S- 1 sugar free pudding cup
12 glasses of water throughout the day
Thursday
B- 1 cup Oatmeal and 1 piece of fruit
L- 3 oz salmon, ½ cup broccoli, ½ cup rice
S- 1 cup Greek yogurt and 12 almonds
Barre3 class
D- 4 oz of chicken, 1 ½ cups of mixed green lettuce, ½ cup of mandarin oranges, 2 tbsp. strawberry ving.
S- 2 tbsp. of chocolate chips and ½ cup frozen yogurt
12 glasses of water throughout the day
Friday
B- 1 scoop of protein, 1tbs peanut butter, 1 banana, ½ cup milk, ice
L- 3 oz chicken, 1 cup asparagus, ½ sweet potato
S- Apple, 2 tbsps. peanut butter
Barre3 class
D- Treat yourself out to dinner
12 glasses of water throughout the day
Saturday
B- 1 cup greek yogurt and banana
Barre3 class
S- 1 Apple and 2 tbsp. PB
L- 3 oz Chicken, 1 cup asparagus and ½ sweet potato
D- 4 oz Grilled Salmon, ½ cup rice, ½ cup of broccoli
12 glasses of water throughout the day
Sunday
B- 1 cup oatmeal, 1 banana
S- 24 almonds
L- 1 cup of mixed green lettuce, 3 oz of chicken, ½ cup strawberries,2 tbsps. strawberry ving.
D- 4 oz salmon, 2tbsp pineapple mango salsa, ½ cup rice and 1 cup asparagus
S- kids size Rita’s water ice sugar free
12 glasses of water through the day
Some key points:
Serving sizes! Make sure you are giving yourself the correct serving sizes for ALL food groups.
WATER!!!! Water makes a huge difference in meals. Not only does it fill you up so you wont be snacking 15 min after lunch, it helps detox the body and flush out all the bad stuff!
I hope this all gives you a little motivation on this Monday morning and you all have a FABULOUS week! Look out for my next post sometime this at the end of this week!
ps. heres a little pic of my and my boyfriend from this weekend :)
bye bye lovies xoxo erin
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