>> Tuesday, March 5, 2013
Again I have to start with a disclaimer -- I'm no expert in this area. I feel really silly to even write these posts because I'm no fitness or diet expert. But, maybe if I can give someone an idea or two while motivating myself at the same time, it's worth it!
I'm going to share my meal plan for the next week or so. I have found meals that are pretty easy to fix and that I really like, so I tend to eat them for weeks at a time until I get totally bored.
First, I calculated my caloric need based on this equation:
1. 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 X age in years)= base
2. Take that number and multiply by 1.2
3. Subtract 500 for a 1 pound a week weight loss.
4. This doesn't include calories you expend in exercise, so I usually try to add half of those calories back in (roughly. I wish I had a heart rate/calorie monitor so I knew exactly how much I burned). I also add a rough estimate of calories for nursing.
So, I try to eat roughly 1600 calories a day and I try to make it 90% clean. I will be honest and say that I don't track green vegetables very closely, because their calories are pretty low. I try to put some into my tracker, but don't stress too much about being exact like I do for things such as peanut butter, oatmeal, etc.
I eat about 5-6 meals a day, every 2-3 hours. I am naturally more of a grazer type person and I'm home alot with a baby right now, so it's feasible. But most moms that work have access to a microwave too. Ultimately, just figure out what is best for you to do.
I do meal prep 1-2 times a week- on Sunday nights and again a smaller type prep on Wed or Thurs. I cook my chicken, salmon, etc., roast my vegetables, and make my oatmeal. I also make the pancakes, quinoa bowls, eggs. Pretty much every thing. I freeze some things so I only have to make them once, like the oatmeal, pancakes, and quinoa bowls. The chicken I just cook twice a week in my crock pot. Veggies, I pretty much roast on Sunday and then use frozen broccoli or green beans in a bag when I run out of what I roasted. That way my second prep of the week is usually just the chicken, salmon, eggs. I also try to keep some extra frozen meals in case I just can't prep again or I had planned to put something together fresh (like a salad) and I'm unable to. I think this step is KEY to staying on track with my diet. I'll try to take a picture of this and share next week. Generally, I think most of the food lasts fine in the refrigerator for 3 days, and I've never really minded leftovers anyway.
Meal One: Egg white oatmeal with half of a sliced banana and 1 Tablespoon of natural peanut butter and some ground flax seed on top (Basically I cook steel cut oats with extra water and then when they are done I add 2 egg whites per serving. Just pour them in slowly and stir like crazy so you don't get big pieces. I also add maple extract, cinnamon, a little stevia and sometimes another extract like black walnut or banana or vanilla or butter -- can you tell I like extracts?). This photo is without the flax, banana and pb.
I got this recipe from instagram. Protein pancakes are usually gross in my opinion. Spongy, weird texture. I tried these and really liked them. They are still not quite regular pancakes, but with the addition of the lemon and fruit I like them. Mix 1 mashed banana, 1 whole egg, 2 Tablespoons plain nonfat greek yogurt& 1 Tablespoon unsweetened almond milk. Stir well. Add 1 scoop protein powder, 1/2 cup oat flour (I use Bob's but you can grind your own oats in a food processor), 1/2 tsp baking powder, and 1/2 teaspoon cinnamon. Mix well and add more almond milk as needed. I also add some lemon extract and if I have a lemon, zest and juice from that. Then at the end, stir in 1/4 cup frozen or fresh blueberries. Cook these as you would normal pancakes in a well-oiled skillet (coconut oil is great but don't forget to add the calories to your tracker or use nonstick spray if you want). For the topping, I use the basic recipe I have on the blog for yogurt parfaits and I don't add any sugar or I use stevia. I sometimes do it in the microwave -- just microwave the berries for a minute or two and then add a little slurry of water and cornstarch and lemon juice. Microwave again another minute or so. I'm not sure about exact measurements, I just eyeball it. You could also add some sugar free syrup to the top. (This is 2 servings)
Meal Six: Apple plus chocolate hazelnut butter or pb2. This is my dessert. I love this and I'm addicted to this hazelnut butter! I eat this post exercise as an incentive. If I exercise hard, I eat the hazelnut butter. If it's a rest day or I can't fit the exercise in (life does happen), I eat the pb2. I also get this in Kroger's health foods section. Measuring is critical here; natural nut butters are really great for you because of the healthy fats but they are super high calorie. You can easily get carried away here.
I have my exercise plan coming up, as well as some tips to bust cravings and how I handle family meals while staying on my meal plan.