Month: December 2016

Meal Plan December 26 – December 29

Meal Plan December 26 – December 29

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Breakfasts

Tuesday and Thursday: Cafe Mocha  Protein Shake (1 Red container)

Wednesday and Friday: Chocolate Blueberry Protein Shake (1 Red, 1 Purple) on Wednesday w/ Almond Milk for 1 Yellow container

AM Snacks:

Tuesday: Hard Boiled Egg x2 (1 Red Container)

Wednesday: Turkey Red Pepper Wraps (1 Red, 1 Green)

Thursday: Apple and Peanut Butter (1 Purple)

Friday: Pumpkin Muffin with Maple Cream Cheese (1 Purple, 1/2 Blue)

Lunch:

Tuesday: Spinach Salad with chicken, Avocado and Feta Cheese (1 Green, 1 Red, 1 Blue)

Wednesday: Spinach Salad with chicken, Feta Cheese (1 Green, 1 Red, 1/2 Blue)

Thursday: Tuna Salad Sandwich (1 Red, 1 Green, 2 Yellow, 1/2 Tablespoon)

Friday: Chicken Tacos (1 Red, 1 Green, 1 Yellow)

PM Snacks:

Tuesday: Apple and Peanut Butter

Wednesday: Pumpkin Muffin with Maple Cream Cheese

Thursday: Turkey Red Pepper Wraps

Friday: Turkey Red Pepper Wraps

Dinners

Tuesday: Ground Turkey stuffed red peppers with brown rice (1 Red, 2 Green, 1 Yellow) Baked apple for dessert (1 Purple)

Wednesday: Chicken and Veggie Stirfry with Brown Rice (1 Red, 1 Gree, 1 Yellow)

Thursday: Paleo Pad Thai (1 Green, 1 Red, 1 Orange) and a Pumpkin Muffin w/ Maple Cream Cheese

Friday: slow cooker meatloaf (1 red, 1/2 yellow, 1/2 blue) with steamed broccoli (1 green)

 

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Meal Plan December 19 through December 24

Meal Plan December 19 through December 24

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Portion control, portion control, portion control. It is the bane of my existence and why I currently tip the scales at my current unsatisfactory weight. As such, it works much better for me if we only prepare and serve one serving of a meal. We also build a weekly menu, so that we can consolidate our shopping trips for the week.

I’m not doing a meal plan for Christmas Day, as Christmas Day is going to be spent with family at various brunches and the like, and as such I don’t know what food will be served. I will just do my best to eat reasonable portions instead of gorging myself on the feast food.

Breakfasts

Monday: Chocolate Protein Shake with Banana

Tuesday: Chocolate Peanut Butter Shake with Banana

Wednesday: Chocolate Peanut Butter Shake with Banana

Thursday: Chocolate Protein Shake with Banana

Friday: Chocolate Protein Shake with Banana

Saturday: Denver Omelet

 

AM Snack

Monday: Hard Boiled Egg

Tuesday: Tuna and Crackers

Wednesday:  Tuna and Crackers

Thursday:  Chicken Salad and Pita

Friday: Cheese Sticks

Saturday: Hard Boiled Egg

 

Lunch

Monday: Veggie Burger Open Face

Tuesday: Garlic Chicken and Spinach Wrap

Wednesday: Chicken Bruschetta Salad Wrap

Thursday:  Chicken Bruschetta Salad Wrap

Friday:  Garlic Chicken and Spinach Wrap

Saturday: Veggie Burger Open Face

 

PM Snack

Monday: Nachos

Tuesday: Cheese Sticks

Wednesday: Turkey Lettuce Wraps

Thursday: Cheese Sticks

Friday: Tuna and Crackers

Saturday: Cheese Stick

 

Dinner

Monday: Cajun Red Beans and Rice, Roasted Asparagus and Mushrooms with Rosemary and a Blueberry Yogurt Parfait

Tuesday: Baked Italian Chicken, Squash Saute, Corn Bread, and Strawberries

Wednesday: Chicken Piccata, Spaghetti with Garlic and Oil, Strawberry Yogurt Delight

Thursday:  Greek Chicken, Marinated Tomatoes, Quick and Easy Couscous, Kiwi and Strawberry Dessert

Friday: Basil Chicken, Three Bean Salad, Quick and Easy Cousous, Blueberries with Whipped topping

Saturday: Baked Italian Chicken, Squash Saute, Corn Bread, and Strawberries

 

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Weight Loss Journey with T-25 Take 2

Weight Loss Journey with T-25 Take 2

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In April 2016, I finished the Focus T-25 High Intensity Interval Training (HIIT) regiment. However, after finishing the program, I began to slack. In turn, I have ballooned back up to a weight I am not happy with. Therefore, my wife and I decided to restart the Focus T-25 program, and are taking our diet and exercise seriously.  We are also using the 21 Day Fix portion control system for our meal planning.

Focus T-25

I love the T-25 system. It is a 25 minute a day workout that offers the results of a 1 hour program. The program includes an Alpha, Beta, and Gamma evolution, with each taking approximately six weeks. I recommend this program for those who are thinking about starting HIIT programs. As you repeat the workouts for six weeks, once you understand the moves, you can put the music up louder and just crush the workouts.  However, for the first few times through the program, you are going to feel awkward, because it is like learning a dance routine.

My first time through the program, I took a header doing one of the maneuvers because I started moving too fast. This reminded me to move at a safe, in control pace.

Menu

Meal planning is the key to weight-loss.  I have an issue with portion control. Because of this, Sarah and I bought a set of 21 day fix measuring containers. These containers allow you to measure your portions of the different areas of the food pyramid, without requiring you to count calories.

After you calculate your caloric needs, you just check to see how many of each container (one for fruits, veggies, proteins, carbohydrates, fats, dressings and tablespoons) correspond to the caloric level. Then you build your meal plan around those containers.

My goal from here forward is to post my weekly meal plan with recipes, to hold myself accountable and to inspire others to join.

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