Taking the Guess Work Out

I never was a planner. Before I really committed myself to Weight Watchers, I always just kind of flew by the seat of my pants when it came to eating. I’d wait until I was extremely hungry and go out and buy something for breakfast, lunch, and dinner almost every single day. That hunger led to less than stellar decision making when it came to eating, and just perpetuated the cycle of extreme hunger, followed by extreme fullness.

People always ask me what the biggest change for me has been since really changing my life around, and I would hands down say that it’s putting more thought into planning my meals. I never had snacks on hand, and certainly never planned ahead enough to bring breakfast and lunch to work every day like I do now. When I have a plan in place, I go to the grocery store to pick up what I need, and it takes the question out of what to eat. Besides that, I feel a little guilty when I don’t eat the food that I’ve purchased, so that helps me stick with my plan even more.

The same thing goes for exercise. Not that I approached exercise without a plan before because in reality I just didn’t approach exercise at all, but I’ve found that when I have a plan in place and actually schedule it in, it makes it so much easier to stick with. This is a large part of why I continually sign up for races – having them on my calendar sort of forces me to stick with my plan so that I am not in bad shape come race day.

So for me, I think the bottom line is that planning really helps take the guess work out of being healthy and helps me keep it together during the week.

Without further ado, here is what’s in store for my week food wise:

Breakfast Lunch Dinner Snacks
Monday english muffin w/cottage cheese fajita chicken with peppers and onions whole wheat egg noodles w/goat cheese, pistachios, & craisins (YUM!) Greek yogurt, frozen grapes, chocolate chip cookie
Tuesday oatmeal w/pumpkin + cottage Cheese Out for Peruvian Lunch tofu w/soba noodles + veggies greek yogurt + banana
Wednesday Savory Oats w/spinach + cheese tofu w/soba noodles + veggies + ginger sauce Fajita Chicken Salad cottage cheese w/frozen cherries
Thursday Egg sandwich w/avocado + cheese tofu w/soba noodles + veggies + ginger sauce farro salad w/chickpeas, roasted red peppers, feta apple w/string cheese
Friday Egg white veggie omelet w/toast farro salad w/chickpeas, roasted red peppers, feta soft boiled eggs w/english muffin cottage cheese w/grapefruit


To help make this easier, I grilled chicken breasts and cooked the fajita veggies on Sunday, and then Monday went grocery shopping and made a batch of plain oatmeal to carry me through some breakfasts this week. I also pressed the tofu yesterday (with this thing which I LOVE) so that tonight’s dinner (and the next two lunches) are easy peasy. Spreading out the work over the weekend also helps it not feel that overwhelming.

Exercise-wise, here’s what my plan is for the week:

    • Sunday: Rest (not hard)
    • Monday: 4 miles + weights (afternoon)
    • Tuesday: Rest
    • Wednesday: 45 min tempo run (before work)
    • Thursday: 3 mile run + weights (before work)
    • Friday: rest
    • Saturday: 10 miles

Are you good about planning ahead? Do you find it easier to plan meals or exercise?

4 Comments on Taking the Guess Work Out

  1. Margaret
    February 19, 2013 at 1:55 pm (8 years ago)

    Weekly meal planning works for me – to a point. I prefer to do more big-picture planning, rather than planning every specific meal. I’ve planned every specific meal in the past, and then felt disappointed when I realized I just wasn’t in the mood to eat what I had planned 4 days earlier for myself.

    For example, this weekend I made a big couscous and veggie salad to have on hand for lunches, or as a backup if I have to work late and may not feel like cooking. I also bought ingredients for two other healthy dinners, and I’ll let myself decide later in the week which nights I want to use them.

    For me, the key is choosing a couple of recipes I know I want to make, and then giving myself a bit of freedom to decide when. Having the food at home ready to use is what keeps me from buying unhealthy takeout on my way home from work!

    Exercise – that’s another story. I still haven’t figured out how to stick to whatever weekly plan I make!

  2. Sam
    February 19, 2013 at 7:32 pm (8 years ago)

    I would love to see the recipe for that tofu+soba noodle+ginger sauce dish! 🙂

  3. Jill
    February 23, 2013 at 6:46 pm (8 years ago)

    I find it way easier to plan exercise, since the only thing you need is yourself. I do love planning food too, and I go on good rolls and bad rolls with that. When in doubt I make a tuna melt with a side of veggies. 🙂

  4. Michele
    March 16, 2013 at 2:05 pm (8 years ago)

    Making small steps towards the big goals is the most important thing. I am a fitness fan myself and I know the power of motivation. When I am lacking energy and strength I take Navy Seal Formula manufactured by MGNutritionals which makes me quickly recharged. Due to this supplement I never miss my workouts and never loose my motivation. As a result – I am constantly improving my shape.


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