Plan the Work, Work the Plan.
So, after 4 weeks of no CrossFit and generally feeling lousy (thanks, bronchitis); I decided last week it was time to get back into meal planning and preparation. Though I didn’t fall completely off the Macro Train, I certainly wasn’t putting the time and effort into planning what I was eating….which wasn’t as big of a deal as it normally is when I’m working out consistently.
I thought today (and maybe next Sunday), I’ll just share my plan to the week and how I’m prepping. Maybe I’ll even keep myself a bit accountable by doing a review for the week (at the end of the week, of course). Overall, my first week last week went well until Friday night which is generally what happens anyway but…no excuses! This Friday will be better 🙂
Where to start? After working with a dietitian last spring, I determined that my daily calorie goal is 1400 calories (I’m working towards losing a bit of weight, so this is deficit for me). My daily macro goals are: Carbs 157, Protein 88, Fat 47.
My new job as an interesting quirk that I am on the road during lunch time. This means unlikely access to a microwave. Thus, I started planning with my lunches this week because of all the meals, the options will be most limited. After lunch, I moved onto dinner and made sure to include my Plated meals on Tuesdays and Thursdays. Breakfasts were last. So here’s what I came up with (macro totals provided by My Fitness Pal app or myfitnesspal.com).
Monday, Wednesday, Friday:
Breakfast: Peanut Butter Chocolate Overnight Oats – C46, P15, F5. (http://www.itscheatdayeveryday.com/pb-chocolate-chip-overnight-oats/) and a clementine orange – C13, P1, F0
Lunch: Cold Sesame Soba Noodles and Broccolini and Mushrooms – C55, P72, F15 (http://fitmencook.com/5-easy-cold-lunch-meals/). That includes 6oz of chicken, not sure if I’ll really eat that much…seems like a lot.
Dinner: Slow Cooker Honey Lime Ginger Pork – 21, P30, F7 (http://therecipecritic.com/2016/02/slow-cooker-honey-lime-ginger-pork/), Brussels Sprouts – C5, P4, F0, and Applesauce – C12, P0, F0.
Daily Total: C154g, P123g, F28g = 1369 calories.
If I do CrossFit tomorrow, I may add in a small snack somewhere in the day. Probably a Nature Valley Protein Granola Bar or 2 (190 cals for 2).
Breakfast: Protein Shake (1c almond milk, 1c frozen mixed berries, 1 scoop protein powder, 1/4c oats) – C28 P22 F4.5
Lunch: Mason Jar Taco Salad (2oz ground beef, 1c lettuce, 0.25c corn, 0.5c black beans, 0.5c quinoa, 0.25c cherry tomatoes, greek yogurt dressing) – C55, P29, F23
Dinner: Plated – Pine Nut Crusted Salmon – C44, P44, F-52 <– I will be using less oil than the recipe calls for, so this will be lower.
So, that’s my plan for the week. Hope you enjoyed! I’ve never tried any of these recipes before so hopefully they turn out well!