Meal Plan

Week 3: Meal Plan & shopping list

Are you familiar with the epic cookie and “dirty soda” shop scene that is going on in the state of Utah? That is where my little family is from, and where our parents and siblings still reside. We moved away from there in 2013, not long before these cookie/soda shops started popping up everywhere. Now, every time we go back for a visit to see family, we tend to make a stop or two at these shops. The soda doesn’t do much of anything for me (they call them dirty sodas, because they take your regular Coke, Sprite, etc. and add different flavored syrups into it). But if you dangle these cookies in front of me, I turn all shark feeding frenzy mode on them! And that Dirt Ball cookie from Swig?! Holy smokes (It’s a chocolate on chocolate cookie and I’m drooling just thinking about it!)!

One of these shops, Crumbl, has made it’s way out here to Colorado. Just yesterday, they opened up a brand new location only 10 minutes from my house. I swear, in the last few days, I haven’t been able to escape having Crumbl and their Twix flavored cookie at the forefront of my mind (insert salivating emoji here!). I walked into work yesterday morning and there was a giant box of them on the supervisor’s desk. Our neighbor was given some at a work meeting, and she brought one over for my boys to split (they’re giant cookies!). I am proud to say I was able to successfully avoid masochism by refraining from taking my boys to their grand opening free cookie day! But you guys, the temptation is real! And it is heavy!

But don’t you worry, I know what I want in the long run, and it is not to be weak in the face of the baked goods! I want to continue to nurture this side of me which stays focused on the efforts required to meet goals; to practice what I preach; to show myself that I can do this. And if we’re being really honest, I want to find some ab muscles which I believe are down there somewhere. The cookies that are now 10 minutes away from me can have their place as a “once in a great while” indulgence, and that will be enough. I just need to decide if I want to include that as part of my first indulgence meal which is coming up next Friday… We’ll see.

Since we’re in the business of doing the work required for losing weight, let’s shift focus to what is really important. I’ve created another meal plan which promises placing the body in an environment conducive to weight loss. In a perfect world, I’ll be posting these meal plans every Friday. That’s what I’m shooting for so that you can do your shopping and meal prep on the weekend.

I had a few particular objectives with this next week’s meal plan.

  • First was to keep things simple. Since these meals happen 6 times a day, I wanted very little time to be required prepping in the kitchen. There are way too many other ways I want and need to spend my time than slaving away at the stove. These meals will require a dedicated few hours on one day, but the rest of the week, you’ll be able to grab and go.
  • Second objective was to decrease the calorie content to just below 1700 calories per day. If you aren’t currently very active, you’ll want to eliminate an additional 100 calories, give or take, in order to be in a weight loss calorie range. If you are really active, 6 days a week for more than an hour, you might need to increase your caloric intake.
  • Third objective was to decrease the carbohydrate ratio down closer to 100 grams per day. I’m slowly inching my way into a carb range of 50-100 grams of carbs each day. This meal plan lands at about 108 grams of carbs each day. (Next week, I’ll begin decreasing protein quantity just a bit, and increasing fat intake.)
  • Fourth objective was to include almost no dairy. I’m still getting headaches and vertigo, like crazy, from my concussion in October. I love my cottage cheese, but since dairy can cause inflammation in the body, I’m ready to see if I might be able to decrease headaches by decreasing the amount of dairy that I consume. This will also help to keep saturated fat intake a little lower, as animal fat is a source of saturated fat. Do you have aches and pains, or chronic conditions? You might notice this to help you feel a bit better, as well.

The meals in the plan, list the quantities that you’ll consume in a single meal. As you’re prepping, multiply the recipe by six in order to make food for the rest of the week. The grocery list includes enough groceries to make meals for six days. Food doesn’t always stay as fresh as we want if we try to extend it beyond that time, so be sure to use the seventh day to eat what ever leftover protein and veggies you might still have from the previous week.

Day Seven can be a “wing it” day, as long as you stay within a similar calorie and macro range as the previous meal plan. This will ensure you continue to be successful in your weight loss efforts. Also, whatever you do, don’t make that seventh day a “cheat DAY“. Remember, a pre-planned Indulgence meal is perfectly acceptable! But we don’t do ourselves any favors turning the entire day into a free for all!

Week 3 Meal Plan

Grocery List

Here are some unique products from this weeks grocery list. To make it easier on you, you can snag them on Amazon via the links below:

I have and use collagen protein powder regularly, it’s flavorless and provides fantastic nutrition. That said, I want to try this collagen protein powder (because chocolate!).

Here is a “cleaner” whey protein powder. As you may already know, there are so many whey protein powders out there! Many of these are filled with ingredients that we really don’t benefit from putting into our bodies. It can feel overwhelming to know which powder to choose. I’m still researching “the best” protein powder that I am excited to fully promote (I’ll be sure to let you know when I’ve found it!). If you have a favorite whey protein powder, let us know in the comments!

And finally, pumpkin seeds. I love these little things, like mad!

That’s it for today! For the entire food Journal for this meal plan, and nutrition information (see below). Happy meal prepping, and eating from a nutrition plan that our body can thrive on!

Experience the new found confidence in yourself! Get New Content delivered directly to your inbox.

Processing…
Success! You're on the list.

Published by

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!

One thought on “Week 3: Meal Plan & shopping list

  1. […] As mentioned in previous posts, this is the week that I’m decreasing calories and carbs. This is the epitome of a low carb meal plan. The macronutrient range for this meal consists of about 35% protein, 45% fat, and 20% carbs. If you are new to a low carb diet, you might experience such symptoms as fatigue, weakness, lightheadedness, “brain fog,” headaches, irritability, muscle cramps, and nausea. You may even find yourself peeing more (I promised to be straight forward, didn’t I?). These symptoms will pass within 2-10 days (how’s that for a broad range of days?). If after this point you still don’t feel like you’re back to feeling good, feel free to eliminate 20-25 grams of protein. In it’s place, you can add in 20-25 grams of carbohydrates from a healthy source (no spoonfuls of Nutella!). […]

Leave a Reply