What do your cupboard and pantry shelves look like? Do you fill them to the brim with only whole foods (foods consisting of only one ingredient, i.e. fruit, vegetable, nuts, seeds, etc.)? I sure don’t! I have one, fairly small corner of the pantry which contains protein powder, bone broth powder, nuts, seeds, dark chocolate, nutritional supplements, etc. Don’t judge me, but the rest of my pantry is filled to the brim with processed foods, sugar cereal, chips, snacks, candy, Nutella, etc. There is even a bowl of candy right at my three year old’s level so that he can just help himself as he pleases (How’s that for awesome parenting!?!?)! I do ensure that my family eats their veggies and protein. I prepare healthy meals for them and I work to teach them principles about good nutrition. But I don’t subject my own weight loss rules on them.
You and I both know that I could be quite happy pulling out a spoon and digging into the jar of Nutella, without abandon. So how do I avoid goal sabotaging behaviors when I allow myself to be surrounded by the non-strategic foods, you ask? It’s all about the mental and physical preparation. Knowing your goal (what it is you want) and the steps you need to take to get there are the keys to success. And one of those steps is your meal plan.
Following a meal plan will provide an assurance that you’re taking the steps required to attain what you want. And It really is quite enabling as you get to the store for the items on the grocery list, spend a couple hours food prepping and separating into individual containers, and know exactly what you’re going to be eating for the following six days. Doing these things set you up for success. When you don’t have a plan and your prep work isn’t completed, you will FOR SURE find yourself gravitating to the chips/crackers/(insert favorite processed junk food here). Do yourself a favor, follow these steps and watch your health improve for the better!
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!).
This week’s meal plan has a smaller amount of food prep, but you do get to bake! Meal number two is a low carb blueberry muffin! Yum! Also, who loves bacon? You get to eat that every day this week! (Insert double high five emoji here). You might notice that this meal is dairy free and grain free. You might even say this meal plan qualifies as paleo. As mentioned before, I’m eager to clear up any potential inflammation. Dairy can actually cause inflammation in the body, so we are experimenting here, to see if we might feel better without it.
Only the muffin recipe gives your directions to make enough for the whole week. The rest of the meals are laid out as individual servings. For the items that require prepping, like grilled chicken and bacon, go ahead and cook all of it at once. This makes for an easy grab throughout the week.
- The blueberry muffins are not very sweet as the recipe is written. Feel free to double the monk fruit sweetener for added sweetness.
- After making the recipe in my own meal prep, I wish I had added 1 tsp of almond extract or vanilla extract.
- I used mini muffin pans. It took about 11-12 minutes in the oven.
- When using mini muffin pans, the serving size becomes 7 mini muffins
- Refrigerate your muffins after they have cooled down. These aren’t the type of muffins that can be left out on the counter. They’ll begin to spoil within a few days, out of the fridge.
Week 3 Meal Plan
Here are some of the items from the grocery list that might be more expensive or harder to find at your local grocery store:
- For the blueberry muffins, you’ll be able to divide the recipe into six servings more successfully if you use either the Mini muffin tin or Jumbo muffin tin.
Nutritional info for this week’s meal plan:
And that’s a wrap! Talk to you soon!
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