My Summer Slim Down Plan

I often get asked what I eat. Well, there is no short answer for that. My diet varies depending on a million factors including changing my food up to whatever my goals are, what I have planned that week or month, what's in season, or what I'm craving.

Right now, I am reeling things in a bit for a few reasons. Budget & summer. I want to go out a bit less & save, but also get myself to a place where I am comfortable in short shorts & tank tops. It's fun for me to set little goals, and right now this is just the push I need.

My workouts to slim down a bit will consist of:
Mondays: Leg day & cardio
Tuesdays: Cardio & abs (or double days of cardio)
Wednesdays: Upper body & cardio
Thursdays: Cardio or class
Fridays: Total body & cardio
Saturday: Glutes & abs & cardio
Sunday: rest or recovery (long walk, maybe a massage, foam rolling, or gentle yoga)

Food will consist of:

Morning: Coffee with soy or almond milk

Meal 1: YOGURT. 1cup greek yogurt, 1 tbsp peanut butter, stevia & cinnamon
Calories: 235  Fat:9g Carbs:12g Protein: 27g

Meal 2: PROTEIN PANCAKE. 1/2 cup oats, 6 egg whites, 1/2 cup blueberries
Calories: 282 Fat: 3g Carbs:37g Protein: 28g

Meal 3: LUNCH. 4oz lean meat, 3 cups veggies (1/2 c quinoa on leg days)
Calories: 232 Fat: 4g Carbs: 18g Protein: 34g

Meal 4: BAR. Quest bar, think thin bar, or dales bar
Calories: 190 Fat: 8g Carbs: 21g Protein: 21g

PREWORKOUT. 2 rice cakes 1 tbsp greek yogurt, 1 tbsp peanut butter
Calories:160 Fat:9g Carbs:12g Protein: 6g

POSTWORKOUT: scoop of protein, 1 small banana, 1c almond milk, 
Calories: 237 Fat:14g Carbs:27g Protein 25g

Meal 5: GREEN SMOOTHIE. 1 scoop vega protein, 2 frozen figs, 2 cups spinach, 1 1/2 c almond milk, ice
Calories: 254 Fat:15g Carbs: 28g Protein:27g

Daily total:
Calories: 1590 Fat:61  Carbs:155g Protein 168g
If I'm still hungry I will have a few egg whites and some more greens.

If I get bored of the plan I make myself I will either a) switch up the order of my meals b)change my meals and add new recipes or 3) look up recipes online to create with stuff I have at home. I also am not THAT strict 24/7 so I will allow a treat meal or 2 and maybe even a night with a few drinks. I am no longer prepping for anything besides living a happy & healthy life. To me, life isn't worth living if you aren't enjoying it!

This is MY plan, so I want you to remember you don't have to eat like me. It looks like a lot of food to some people, but remember I workout 1.5-2 hours a day. If it looks like too little of food, just know I always adjust depending on how my energy is.

Meal Prep For Results

Are you super busy, so you eat out more than you should? There are so many of us who can relate. It is extremely easy to get caught up in the craziness of our day-to-day lives that we forget the simple things. We have to eat, and a great way to get results is by planning out most of your meals. For years I planned and packed every single meal I ate. Now, it is easy for me to gauge portions and healthy options.

 

What To Do

 

Step 1. Grocery shop:

Once a week (or twice) go on a big grocery haul like this. Make sure you pick up enough items, so you can prep food for work or for you to have in case you are out and about without a place that's healthy to stop by. I love making a list before hand 

 

Step 2. Plan tasty meals:

Don't just pack 5 meals of chicken and broccoli. Go find some healthy meals that you actually look forward to eating. I love packing greek yogurt with nuts & berries, spaghetti squash with turkey meatballs, or something like a homemade protein bars.  

 

Step 3. Cook and pack:

Cook your meals and pack in containers and store in the fridge or freezer. All you will need to do before you leave the house is grab and go.

 

Step 4. Have backup:

Pack some protein bars, nuts, or fruit in your bag just in case hunger strikes on the go!

 

Step 5. Switch it up:

Don't plan the same things every week. It is important to have variety in your diet. Variety helps you stick with it, and if one day you don't like a meal you have the option to switch things up the next. 

Healthy Turkey Chili

Fall is in the air. I have been less in the mood for cold salads & way more excited to make warm meals. People often think in the winter months that eating warm foods automatically suggests more hearty or fatty meals. I am here to busy that myth, and over the next few weeks post some delicious and healthy fall and winter meals. First up, a super simple healthy turkey chili.

Ingredients:

1 pound lean ground turkey

1 can black beans 

1 can red beans 

1 large can tomatoes

1 white onion 

1 tbsp chili powder

1/2 tsp oregano 

2 tbsp extra virgin olive oil 

Dash of salt 

1. On medium heat place 1 chopped onion and olive oil in to a big bowl. Stir and let the onion "sweat".

2. Add tomatoes until they start to boil.

3. Stir in turkey.

4. After turkey color changes from pink to white, then add in your beans and spices. 

5. Taste, and check to see if beans have heated and cooked.

6. Serve!

Plan, Pack, & Prep For Results

Are you trying to get in the best shape of your life? Do you feel like every time you start getting on track you fall right off? Well you aren't alone. I have felt this way so many times, and have come to one simple conclusion; meal prep. 

I truly only see the results I want when I plan, pack, and prep my meals before I leave my house. I bought a cooler like this to take with me to work, and with me when I am out and about. It sounds crazy to some people, and yes it is much easier to grab pre packaged processed foods for your meals. In order to see results and see progress, you need to know what you are eating.

So what should you eat?

It all depends on your goals, and I know you want a quick answer.. There isn't one. This is why working with a registered dietician is helpful. No, you don't need to pay them tons of money every single week for the rest of your life. They will look at your current meals, and help you alter your regime to help you acheive the goals you set. On top of that, they will educate you on why you should eat what you are eating. In working with my nutrition coach MJ and R.D David I not only gained knowledge I still use today, but I gained some delicious recipes & tips.

Every time I start meal prepping, I start seeing muscle tone within 2 weeks. I'm not starving myself. I'm just cutting out things that are hidden and added to our meals when out like sauces, dressings, oils, salt, sugar, and overall too big of portions.

Try meal prepping this week, and see how you feel.

To really educate yourself, and hit your goals email David Goldman who is a registered dietician who graduated from Columbia. I have seen him work wonders on transforming bodies, and lives. Email David: dmg2140@tc.columbia.edu