Naples

5 Tips To Get Your Diet Back on Track After Vacation

While going on vacation is one of my favorite things, it can be the worst for staying on track with my fitness and nutrition goals. All the new restaurants (or old favorites when visiting a place you know), the general lack of a rigid structure that allows you to graze all day, etc. make it hard to stick to commitments around food and exercise.  Getting your diet back on track after vacation, is critical to ensure you meet your goals.

When I travel I am a little more laxed on my daily regimen, but I do my best to keep my workouts and nutrition in check. I prefer to rent an Airbnb or VRBO property, as it allows me to be able to do some sort of meal prep and eat a few meals at the house to help me stay on track with my nutrition goals (and, you can save a little bit of money by not eating out for every meal).

On our latest trip to Naples, Florida we took full advantage of hitting up our favorite spots.

We ate the world’s best tacos at Taqueria San Julian, donuts from Trackside, lights out Cuban food from Fernandez the Bull (Their coconut flan?! It’s probably a good thing I live on the other side of the country!), jalapeño wagyu burgers at Jimmy P’s, barbecue brisket and pulled pork from Mission BBQ, and the beloved ice cream & chocolate covered key lime pie from Sweet Melissa’s (which I may or may not dream about). 

We also had some really good meals at the house. We did steak and vegetables one night, I made my favorite egg white bake for multiple breakfast’s, and had some healthy snacks like fruits, veggies, and protein bars on hand. While we did an “ok” job of eating-in while on vacation, my body was definitely feeling the extra sugars, oils and sodium that it isn’t used to from all that processed food.

As we are coming into the vacation months and things are starting to open up more and more, I decided that I would share 5 tips to get back on track after vacation as many of you will probably be taking vacations soon too. These tips don’t apply to just vacations either, you can use these tips to get back on track at any time! 

5 Tips to Get Your Diet Back on Track After Vacation

1. Whatever You Do, DO NOT Weigh Yourself!

Look, if you are feeling gross, bloated and sluggish, you don’t need a scale to confirm it. Getting on that scale will more than likely put you in a bad mood and can trigger your behavior spiral out of control and send you into a binge (raise your hand if you have been here?! I know I have, which is why I’m choosing not to post my next weekly weigh in until this next Thursday, a whole week after we’ve been home from our trip). And, most of the “weight” you gain will be in the form of water weight anyway (unless it was like a five year vacation…) so why beat yourself up over it? Which leads us to our next tip… 

2. Don’t Be So Hard on Yourself

You DO NOT need to shock your body out of vacation mode or “work off” those maple donuts you ate. You DO NOT need to do five hour workout sessions all week to get back on track, or mentally abuse yourself with negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this behavior. It happened, own it, accept it, even allow yourself love that you were able to have the experience and eat such tasty food and then move forward focusing on what is in front of you, not looking back at the “would have, could have, should have.” 

3. Increase Your Water Consumption 

Increasing the amount of water you drink when you return from your trip helps get your body back on track. There are soooo many benefits to increasing your water intake, starting with getting those kidney’s working and flushing out anything leftover from your vacay. This can help remove a lot of that sodium you are holding onto, as you replace it with better, healthier food and beverage choices. 

Water also helps you work off that “vacation fog” by increasing your energy and relieving fatigue. This allows you to get back into the swing of things faster. You can also work in some apple cider vinegar drinks (I love the Kevita Sparkling pro-biotic drinks! Meyer Lemon is my favorite!) to mix things up if you want.

4. Start/Continue Your Workout Plan

The best time to restart your fitness plan was yesterday. The second best time is today. So whether you are looking to engage in a new workout plan or pick up where you left off on your previous plan, getting back to the gym (or your home workout space) with a clear direction will help you get back into the habit and reach your goals much faster. Check out this stair workout plan, this abs/core workout plan, or this “back day” workout plan to give you an idea of where to start. 

5. Eat Real Food

I do not believe in extreme dieting, juice cleanses or crazy restrictive detoxes. Sure you can see immediate results from these, but they don’t last, and give you a false sense of what to expect as you stick to your nutrition strategy. When you get back, start eating real, whole unprocessed foods as quickly as possible. Don’t continue the “vacation eating” for weeks (Yes, I know, easier said than done). 

While spending a day doing food prep might be the last thing you want to do after sitting poolside all week, your body will thank you! If you find yourself dreading getting back into food prep, look for things that you can use that are already prepared for you that you can work into your eating (like those cooked rotisserie chickens at the store) until you get back into the swing of things.

I know that transition away from vacation mentality can feel like climbing a major mountain. But you can do it! Take a moment to remind yourself why you want to be living your healthiest strategy, and nurturing the habits that go along with that. Then, to borrow from a popular brand of our day, “Just do it”. Don’t overthink things. Don’t look back. Just sprint forward with your plan, take action. Then you will find that your vacation inflammation will correct itself in no time!

Anyway, that’s it for today! Talk to you soon.


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The Only Weight Loss Secret You’ll ever Need!

As I was sitting here, contemplating what I wanted to chat with you about today, I was looking over a list of some of the most searched for topics on the web relating to the secret of weight loss. Some of the most sought out questions included: “How to lose weight fast?”, “How to reduce tummy?”, “How to reduce water weight?”, “Why am I not losing weight?”, “How to lose a pound a day?”, “How to use apple cider vinegar for weight loss?”, “Tricks to lose weight fast and easy?”, “How long does it take to notice weight loss?”, “What is the best weight loss pill?”.

Reading through those search questions, can’t you feel a cry of desperation from the authors of those searches? I just want to give each of those gals a huge hug. I know, I know, these questions might be coming from the fellas also. But this is a place for girl talk, so it’s just easy for me to picture the pain stricken faces of the female population as they’re hurting over their current weight situation.

We all know how it is, right? At some point you’ve likely come across a tv show, magazine, social media post, even a group of girlfriends, where you catch yourself comparing who you are to who you are seeing. We might get caught up in desperately thinking “I want to look like them, and I want it now!” I get it. I have done it too. I’m not going to spend time here going down the rabbit hole of all the mean and cruel things we have likely thought to ourselves when we were in this low and desperate place (Read this if you do find yourself in the rut of self-destructive thoughts!).

How many of us get caught up in moments where weight loss is on our mind and it feels like we are at the base of a 14,000 foot mountain, wondering how we are possibly going to get to the top? I know that I have, over and over again. But that’s why we’re here. So that we can have that girl talk about how to improve ourselves.

mountain

Don’t get me wrong. You are already beautiful, strong, heroic, and really really rad. But I believe that we should always be working to make ourselves better tomorrow than we were today. I’m just here to supply you with the tools to climb that mountain, and even enjoy the experience as you go. With consistent effort, you’ll find that it’s a completely attainable accomplishment and you will make it to the top! NO DOUBT!

Here’s the secret to weight loss…

There is no secret. There is no magic pill. Unless you’re overly obese, losing a pound a day is a very unrealistic desire. If you are losing weight that fast, it’s likely water weight. The detox diets to lose water weight will immediately reverse themselves the moment you go back to your regular way of eating. Weight loss is not a fast process. You can’t “spot reduce”. It just doesn’t work that way. Don’t worry, in our future girl talk sessions, we’ll address these valid questions individually.

So what do I do now? This is where you start!

  1. You need to manipulate your energy balance. If you are overweight or obese, that means that you have been consuming more calories than you burn. You are in a state of energy surplus. To lose weight, you need to burn more calories than you take in through food and drink. This places you in a caloric deficit. You can manipulate your caloric deficit by exercising more, and consuming between 200-500 calories less than your Total Daily Energy Expenditure (TDEE). But you should not starve yourself! In general, women shouldn’t eat below 1200 calories per day.
  2. You need to be eating real food. Remove some or all of the processed foods from your diet (these are allowed in your planned indulgence meal). Choose mostly foods with 1 ingredient (i.e. fruit, veggies, meat, cheese, black beans, etc.).
  3. Pick a macronutrient range and stick to it! The best macronutrient range for you is the one that you can stick to, under your calorie deficit target. It may take a little trial and error before you decide that you have found an effective macro range worth sticking to. But do take on the challenge of finding that sweet spot for you.
  4. Move more! Perhaps you’re new to exercising. Start small! Commit to 2 days a week, in a couple weeks add in another day. A couple weeks after that, increase a little bit more. Need an idea of where to start? Try this workout!
  5. Be patient with the process! If you are following all of these steps, then trust the process! Unless you have a scale that tells you the breakdown of your body composition, then you should only be weighing yourself once a month. (Check out some of my journey where I lost muscle and water weight, but not fat, and here where the scale didn’t change, but my body composition did.)

That’s it! That’s the magic pill! Those five tips are the secret to weight loss. Get yourself committed to following these steps, and in around two weeks you might see a change in yourself, and in 4 weeks those around you will be able to visibly see the progress you are making! You’ve got this, girlfriend!

Talk to you soon!


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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!

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Week 2 weigh in: This is why women shouldn’t weigh themselves weekly

Let me start by saying I am actually enjoying this blogging process far more than I anticipated. I feel like I’m back in those days of having a tiny little baby. Do you remember feeling so excited to see your newborn baby in the morning, or when they woke up from a nap? This experience can’t even compare to that on the same level, but I am catching glimpses of that same excitement of nurturing a little one. My thoughts are dominated with, “what am I going to write about today?” and “how can I best share what’s in my mind and heart on the topics of weight loss, fitness, and nutrition so that it can help someone else on their own journey?” I’m learning my limits, and working to implement systems. One of the systems that I’m implementing, moving forward, is to make Thursdays my weekly results post days. I’ve actually been taking my measurements on Thursdays through this whole process, I’m just moving up the day that I “reveal” my weekly results.

Now, I’m really excited about this week’s weigh in because I get to show you what the real process of weight loss looks like, and why the scale isn’t our best measure of progress. This week, I’ve followed the plan to a “T” (What a weird phrase… I should research why “a T” means exactness…) and I actually weigh more than I did last week. It is at this point that many people get discouraged and assume their efforts aren’t working. But the scale doesn’t tell the whole story. The information we get from the scale is simply the total weight of our body. Most scales won’t tell you all of the different components contributing to our total weight such as body fat, muscle mass, water weight, bone/dry lean mass, etc. (You can actually purchase a “smarter scale” such as the Renpho scale which will measure your weight, BMI, body fat content, and muscle mass. It will also store your biometrics (aka measurements, in an app on your phone.) I’m a firm believer that women should only step on a scale once a month, unless you have one of these more advanced scales to give you more specific information.

There are a few factors that might contribute to why you have increased your total weight even if you’ve been following all the rules for weight loss.

  1. You might be retaining water at certain stages in their menstrual cycle.
  2. You might have increased your muscle mass.
  3. You might have had an indulgence meal, or eaten a higher carbohydrate quantity than normal and you’re retaining a bit of extra water.
  4. You might have had a drink of water close to your weigh in.

I believe my water weight is up this week for all of these reasons except the third. I’m happy to say that I have stuck to my plan, and have not had an indulgence meal or increased carbohydrates.

Now on to my weekly results.

First we start with the before and after pictures from the last two weeks:

End of week 2: Before and After pictures

Here is my food journal from myfitnesspal from last Saturday. The rest of the week’s food journal pictures will be shared at the end of this post. For the most part, I followed the week 2 meal plan. Although, I believe that most days I ate one less meal than was suggested on the meal plan. Just like last week, the food may have been logged in a different order than it was actually consumed. But the food quantities are correct.

Week 2 bioelectrical impedence assessment results:

Breaking my total body weight down into different categories of body composition:

My total body weight: 139.8 lbs (That’s up a half a pound since last week! Total of 3.1 lbs. lost since start date).

  • Total Body water: 79.5 lbs. (This actually increased by a whole pound. Total of 1.2 lb. increase since start date).
  • Dry lean mass: 29.7 lbs. (Increase of .7 lbs. Remember that this includes muscle and bone minus any fluid)
  • Body fat mass: 30.6 lbs. (1.1 lbs less than last week. Total of 4.9 lbs. lost since start date)
  • Skeletal muscle mass: 60.8 lbs. (Increase of .4 lbs from last week. Total of .8 lb. increase in muscle since start date)
  • BMI: 24 (Thanks to increased water weight and muscle, this actually increase by .1, this week. Total BMI decrease of .5 since start date)
  • Body fat percentage: 22% (Decrease of .8 from last week. Total of 2.8% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1438 calories. (This actually increased by 15 calories, meaning I burn an extra 15 calories per day at rest!)
  • Total Daily Energy Expenditure (TDEE): 2232 calories.  (Because my BMR increased, this number increased by 33 calories from last week)
  • Calorie target range for weight loss: 1700 calories. (I decided to decrease last week’s target of 1800 calories to 1700 calories. I never ate over 1700 calories in a day, besides today (but I did workout twice today, so I felt like I needed a little bit more). I was plenty satiated, and never felt deprived staying between 1500 and 1700 calories per day. Also, I’m anticipating an indulgence meal at the end of this next week, so I kind of want to be conservative throughout the rest of the week and not stretch to the top of my calorie range).  

Week 2 measuring tape results:

  • Right calf (measured at widest part): 14 1/2 inches (Down 1/8 inch from last week, and down 1/4 inch from first measurement)
  • Right thigh (measured at widest part): 22 5/8 inches (Down 1/4 inch from last week, and down 3/8 inch from first measurement)
  • Hips (measured at widest part): 39 7/8 inches (Down 1/4 inch from last week, Down 3 3/8 inches from first measurement. I’m still highly convinced that the first week’s measurement was a measuring tape user error. I might just go off of week 1’s hip measurements moving forward.).
  • Butt (measured at widest part): 38 1/2 inches (This measurement stayed the same from last week. Down 7/8 inches from first measurement.)
  • Right below my muffin top: 35 5/8 inches (Down 1/8 inch from last week, and down 1/4 inch from first measurement)
  • Waistline (measured across belly button): 34 5/8 inches (Down 1/8 inch from last week, and down 3/4 inch from first measurement)
  • Chest (measured at widest part): 37 ¾ inches (no change here since the beginning. The ladies aren’t wanting to budge. I’m a tiny bit surprised by this…but my hubby is happy!)
  • Shoulders (measured at widest part): 40 3/8 inches (Down 1/8 inch from first measurement)
  • Biceps: (measured at widest part): 11 5/8 inches (Down 1/8 inch from first measurement).

This is what my workouts looked like:

My rest day was Sunday, and I ended up skipping a workout on Monday. I made up for it by doing two workouts today.

That’s it for today. Progress is being made. I love the way that I feel with all of these healthy and delicious meals I’ve been eating. I’m feeling focused and ready to tackle another week. The one thing I am going to focus on improving upon is getting around 8 hours of sleep. I’ve been falling short at 6 hours most nights of the week. Here’s to self improvement, and taking it one step at a time!

Talk to you soon! (In case you care to see what I ate the rest of the week, it’s posted at the bottom:

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Sunday:

Monday:

Tuesday:

Wednesday:

Thursday (today):

(I did an intermittent fast, today, so I didn’t actually eat until lunch time. But I still consumed plenty of food!)

Meal Plan

Meal plan #2-Way more simple!

This is proving such a good learning experience for me as I’m coming to understand my capacities, or lack thereof! I was reminded, this last week, about my disdain for meals that take way too long to prepare. I mean, I adjusted the first programed meal plan on this site because it required way too much of me! Like all moms, I’m a busy gal, and I need simplicity when it comes to my food prep and consumption.

This next meal plan promises just that! You’ll still be required 2-3 hours of meal prep at the start of the week. The rest of the week, it’ll only be work at dinner time. This plan still follows a 6 meal a day program, but the 6th meal is something different you can make each day for dinner (or eat leftovers!). A bonus, you’re also ensuring that you’re making a dinner for your family that you know is loaded with the best type of nourishment for the body. I only suggested recipes that I’ve tried, and know that my kids all like. Believe me, I’ve searched high and low to find recipes which cater to all my picky eaters, and these suggested dinner recipes are winners!

Meals 1-5 on this meal plan make enough food to have meals for six days. It takes a strong minded person to endure much longer than that eating the same foods on repeat! I’m not there yet, so I’m only suggesting six days worth of meals.

Here are a few of the products listed in the meal plan and other product options that can help make your meal prep even easier:

  • Don’t feel like cracking and separating 35 egg whites? You can either use a carton of liquid egg whites, or this egg white powder and just add water.
  • LAKANTO Monkfruit sweetener is the top artificial sweetener that I recommend.
  • I’m a huge fan of Muir Glen marinara sauce for both it’s flavor, and ingredient list that I feel great about consuming.
  • When I’m not making my own bone broth, this is the bone broth powder that I like.
  • I find that it’s way more cost effective to purchase almond flour in the larger size bags on Amazon or Costco than at the local grocery store. You’ll need almond flour for both the turkey meatballs and grain free chicken nuggets.
  • Snag some of this sugar free, paleo, whole30 approved Primal Kitchen BBQ sauce to go with those grain free chicken nuggets.

And there you have it! I’m doing all my shopping and meal prep on Monday morning. I’m excited to put my best foot forward and win at week two of weight loss!

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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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