I haven’t posted in quite a while, partly due to time containts and lack of inspiration, but mainly because of stress. I lost sight of my goals, all of them, work, study, fitness and life. For the most part it meant that I didn’t actually get much done and I ate a lot. So the vicious food cycle of eating my feelings struck again. *yes, depiction of lazy cow above serves as visual representation of how I have been feeling as of late.
But today, with the help of both hubby and one of our besties Alexis, I am taking control again. Hubby is keeping me in check by making sure I stick to my study schedule (next exam in less than 3 weeks, yikes!), providing lots of love and support and being awesome with the chores. Admittedly I probably only do about a 3rd of what he does around the house! But it’s one more thing I can put my mind to ease about.
And Alexis is keeping me in check by making sure I eat and workout right to kick the fat and get strong. He’s designed a plan for me consisting of two HIIT workouts and 3 weights circuits a week (on top of my weekly pole class). I also have a daily calorie goal of 1600 calories (macros = carbs 55%, fat 20%, protein 25%) to start with.
I needed to be pretty militant about food this first week to really break some old habits that had re-emerged. Time to prep food is always an issue during the working week, so instead I did a big food prep yesterday. I figured if I made things tasty enough I wouldn’t mind eating the same thing 5 days in a row!
Here’s the game plan…
Breakfast – Fried Egg & Smoked Salmon
2 slices rye bread
1 large egg, fried in 1 cal spray
50g smoked salmon
360 Calories (19g Carbs, 10g Fat, 25g Protein)
Lunch – Tuna & Sweet Potato Salad
(quantities for bulk prepping to split into 5 portions)
2 cans (250g drained) tuna, in brine or spring water
1 bag of salad (or a lettuce – cut daily so it doesn’t spoil)
1 bag (160g) sugar snap peas
1 bag (250g) baby plum tomatoes
1 red pepper
Half a cucumber
5 hard boiled eggs
950g-1kg sweet potatoes
Lemon wedges and black pepper for seasoning
1. Whizz up peas, pepper and cucumber in a food processor, separate into 5 food bags and add a portion of tomatoes to each.
2. Cube and parboil sweet potatoes, season and separate into another 5 bags.
3. Don’t peel your hard boiled eggs until day of consumption and they will keep in the fridge over the week.
4. Cut lettuce or grab some salad from a bag daily so that it doesn’t spoil.
5. If you have an oven at work (like me), you can also roast your sweet potatoes for about 20 minutes before adding them to the salad.
436 Calories (43g Carbs, 18g Fat, 26g Protein)
Dinner – Chicken, Rice and Greens!
50g (dry weight) brown rice
130g chicken breast, seasoned with paprika, garlic powder and cayenne pepper and fried with 1 cal spray
Large handful of broccoli or preferred greens of choice
Couple of large dollops (60g) natural yoghurt (full fat, no sugar intensive low fat version)
468 Calories (49g Carbs, 8g Fat, 51g Protein)
I’ll also be having some fruit mid morning and afternoon to keep me going in between meals and an extra apple in the evening to stave off the twilight sugar cravings.
Daily Total including 2 apples and a banana: 1529 Calories, 199 Carbs, 36g Fat, 104g Protein
I’m ending day 1 feeling really positive, so at least we’re off to a good start! Do you have any clean eating recipes or tips to stay on track to share? I’ll be posting my progress weekly so stay tuned to see how I fare.
Want to contact Alexis?