Weekly Meal Plan #1

I’m so happy to say that I’ve made it through the first three days without the derailment that I typically experience by this point. (I totally wish that read “the first 83 days”, but, a wins a win!)! I successfully stayed in an acceptable weight loss calorie range all weekend long, and I got in a killer workout Saturday morning. As planned, I used today (Sunday) as my weekly rest day from exercise. Aside from one extra heightened emotional moment where I wanted to gravitate toward the processed sugary snacks to eat my feelings away, I’ve been pretty void of food temptation. Don’t worry though, instead of eating my feelings in that moment, I let myself feel and process my feelings. The frustrations passed and so did the call that was coming from the pantry! Amazing how that works when we address the real issues which cause emotions, instead of looking for temporary comfort from taboo food sources!

Shifting focus, formulating a meal plan for myself that other people may or may not follow is tricky business! I mean, if I were working this up just for myself there would likely be meals on there that would raise an eyebrow. For example, I was listening to a podcast a little more than a month ago where the guest speaker was a woman who grew a successful career through teaching people to make smoothies loaded with veggies. I was so intrigued that I tried it, and actually kind of fell in love. So for the last month, before beginning this blog, I was making a daily smoothie which was absolutely loaded with a whole days worth of different types of veggies: carrots, celery, cucumbers, onion, tomato, broccoli, bell pepper, collard greens, spinach, romaine lettuce, and the weirdest addition which I tried once and only once was mushrooms (never again with that one!). I was throwing a different combination all in my awesome blender, each day, and making two giant cups of it. I’d keep it in the fridge with a straw and sip on in throughout the day. I mean, if you’re up for trying weird things, you should definitely give this one a try sometime. For the most part, I really really liked how it tasted, but mostly I loved knowing that I was getting a boat load of nutrients in my body, and I felt really good doing it (side note, isn’t boat load a funny unit of measurement???). Anyway, I will do my best to avoid projecting my appreciation for the super weird healthy foods on you as I assemble these weekly meal plans.

As I was saying before I side tracked myself with veggie smoothies…. My objectives for this meal plan were to 1. Choose foods and food combinations that I know I like, and won’t get bored of eating for a whole week straight. 2. Make sure that there was enough variety. I mean, I could be happy eating cottage cheese 3 or 4 times a day, but once again, I’m working on not projecting my own weirdness. 3. I wanted to show that you really can eat delicious foods while losing weight, and a lot of it, too. There really is no good reason to feel like you’re starving yourself. Or to feel like you’re in food prison. 4. I wanted to keep the protein high, fat and carbs moderate. The first week isn’t really a great time to go all in on a low carb approach when your body is used to the high carb diet you might have been consuming before. Also, for those of us who struggle with binge eating, going all in on low carb too quickly is an invitation for disaster. I do plan to gravitate in the direction of a low carb approach (between 50 grams and 100 grams of carbs daily), because that is a state my body feels so good in, but, I’m easing into it, by cutting out 25 grams of carbs per day as the weeks progress.

Before I give you the meal plan, here are a few tips for success (Also, I dropped some links to Amazon to make it easy for you to snag the items you may not have):

*Have a food scale and plan to measure everything! This food scale is similar to the one that I use and you can pick it up for cheap.

*Take a day and prep all of your food in one day. Yes, it may take a good chunk of your time upfront, but when you aren’t sure what to eat, just snag a meal you have already made, and – Pro Tip – you’ll even thank yourself if you pick up some individual serving containers and separate your meals right off the bat.

*This meal plan is just for one person for a week. If you plan to make the same meals for your family, you’ll have to plan accordingly to increase the quantity that you make.

*Meal-1 doesn’t include a sweetener in the oatmeal. If eating un-sweetened oatmeal is too big of a new idea for you, feel free to add in a little bit of monk fruit sweetener. But try it without, you may come to appreciate oatmeal’s natural flavor.

*My local Costco has been carrying a keto bread, which I’ve really come to appreciate. But I’m not sure if you’ll find that in every location. You can try to track down a keto bread at your local natural grocer, or even attempt to make your own (if you do, I’d love to hear how that goes!) If you can’t find keto bread, you can substitute for Dave’s Killer Bread, either the 21 Grain loaf or the Good Seed loaf (Make sure you get the thin slices, though). Also be aware that the carbohydrate intake will be higher with the Dave’s bread than a keto bread, but I’m sure it’ll taste amazing, because have you tried Dave’s killer breads? Seriously delicious!!!

*Lastly, chia seeds. Have you had chia pudding before? I’m fairly new to it, but I’m completely converted! The first bite or two might be weird because there is a bit of a crunch. After that, let yourself fall in love with the tasty treat you’re allowing yourself which is actually so nourishing for you! They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Who’d want to pass up all that goodness in their dessert along with not having to eat fish?!

Alright, here it is, The meal plan for week 1:

According to MyFitnessPal, these are the macronutrients for all of the above (if you find the keto bread):

This whole meal plan comes to 1806 calories. (This allows for an additional 344 calories, if I feel the need.  Quite honestly, I’m going to do my best to stop eating at this point. I’m anticipating this amount and quality of food to be plenty satiating.  But it leaves the option of a little more food if it feels necessary. What I won’t do if I decide to use those extra calories, is eat processed foods or anything with more than 5 grams of added sugar).

And there you have it!

*Be watching tomorrow for the workout plan I’m going to be following this next week.

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Amy Bellamy

What's up everyone?! My name is Amy Bellamy and I am a wife, a mom to three boys, and a certified personal trainer and nutritionist. I am an avid distance runner and love lifting weights. As someone who has struggled with being overweight in the past, I know how hard it can be to find the right process that works for you to lose weight. The frustration of starting and stopping and starting again, wears on you mentally and physically. That's why I want to share with you what I have found to be a game changer for me in my weight loss journey. Through experience and study, I’ve learned the tools required for losing weight permanently. I have the education and experience to help you overcome any insecurities you have, from that worry of everyone looking at you because you don't know how to use the exercise equipment in a gym environment, or simply not knowing how to use what you have at home. I also have the training to help you stay focused on your goals when that plate full of cookies is staring you down and you find yourself saying "Well, I will allow myself to eat just one" and end up eating the whole plate (oh, the number of times I have been there). I’m excited to help you find the right approach to your food consumption, give you the template on how to build a strategy that works specifically for you and then help you stick with it. On top of that, I will show you how to help you increase your flexibility, strength, muscle growth, cardiorespiratory abilities and achieve your fitness goals. Let me help you in your commitment to living your healthiest lifestyle and lose those last 15 pounds for good!

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