The Plan: Meals, Workouts, and Goals

Happy Monday! I hope you had an awesome weekend like I did… I ended up going out on the town Friday night and overdid it with both food and alcohol, so I opted to stay in on Saturday night and that was the best decision ever. I finally finished Lost, got to bed super early, and woke up before 9am yesterday without an alarm! I got all my grocery shopping done at Whole Foods and then went on an 4.5 mile super hilly run (the same route as last weekend), and was back in my apartment around 11am. It felt so good to get so much accomplished so early in the day! That left the rest of the day for hanging out with friends and ordering sushi for dinner as a reward for being so productive.

I also made a batch of Tempeh Chili Verde yesterday, which was my first time making or eating chili verde ever. It’s quite different from regular chili since it has no beans in it, but it is very tangy and flavorful and I really loved it! I followed the exact recipe on the Weight Watchers site (a win in itself for me since I never follow recipes!), and it made four generous 2 cup portions with just 7pts+ each, including sour cream and cheese for a garnish.

tempehchiliWith three servings left to get me through the week plus the rest of my groceries, here’s what I came up with for a meal plan:

Breakfast Lunch Snack Dinner
Monday Egg Whites, Cheese + Salsa on Sandwich Thin, Banana Tempeh Chili Verde (Sunday leftovers) Cottage Cheese w/Tangerines Savory Oats w/Spinach, Cheese, and Egg (new fav!)
Tuesday Pumpkin Oats w/Cottage Cheese Veggie Wrap w/Hummus + Cheese, Popchips Fage 0% Blueberry Acai Amber’s Holiday Party
Wednesday English Muffin w/PB + Banana Tempeh Chili Verde Cottage Cheese w/Apple Eggs and Toast w/ Fruit
Thursday Pumpkin Oats w/Cottage Cheese Veggie Wrap w/Hummus + Cheese, Popchips Apple w/Babybel Cheese Light Tempeh Chili Verde post WW
Friday Toasted Waffles w/PB + Banana Work Holiday Party Luncheon Fage 0% Mango Guanabana Work Holiday Happy Hour

Workout Plan:

    • Sunday: 4.5 mile outdoor run (check!)
    • Monday: 5:45 Club Strength Class/30 mins cardio
    • Tuesday: Rest
    • Wednesday: Body Pump/Cardio
    • Thursday: Spin Class
    • Friday: Rest
    • Saturday: Body Pump/Cardio

Weekly Goals

Setting those goals last week REALLY helped me to stay on track. I ended up getting five workouts in (!!!) for the first time in weeks, and also made a conscious effort to get in my bed before 11pm each night. Last Wednesday, I even got in my bed and was asleep by 10pm! That is very unlike me, but my body really liked it. I also didn’t have a single drink Sunday through Thursday, and this was a big factor in staying on track with eating and exercising since I tend to not make the best decisions under the influence.

Since last week’s goals were so successful, I’m going to keep a very similar list for this week:

    1. Stick to 26-29 PointsPlus per day Monday through Friday.
    2. Limit drinking to 2 glasses of wine at Tuesday night’s party, and no drinking the other nights.
    3. Workout 3 times during the week Monday-Friday.
    4. Get at least one morning workout in this week.
    5. Drink at least 64 oz. of water while at my desk each day this week.
    6. Be in bed by 11pm the latest each night Monday through Thursday.

How many holiday parties/lunches/events do you have this coming up in the next week? Are they for work, friends, or family?

24 Comments on The Plan: Meals, Workouts, and Goals

  1. Lisa @ experiencelifewithme
    December 12, 2011 at 8:48 am (9 years ago)

    I really wish I could get motivated to make a weekly meal plan. At least for dinner. Maybe that should be one of my New Years Resolutions? I have also started making it a goal to track M-F and I feel so much better about my eating choices when I do that.

    As far as Holiday parties, I just have one family party this week, but it is an out of town one, so it is really more like a whole weekend party. It makes eating challenging.

    • Beth
      December 12, 2011 at 4:30 pm (9 years ago)

      I don’t always stick with it, but it’s good to have ingredients on hand for as many dinners as I’ll be eating at home in a week. I think planning 2-3 dinners a week would make a GREAT resolution!

  2. Lauren @ Oatmeal after Spinning
    December 12, 2011 at 9:04 am (9 years ago)

    Woo hoo- I see spin and BP classes on your weekly plan!! Love it! And I think your meal/plan and other goals sound great- I need to start doing this.
    One thing that I’m thinking that might be hindering my weight loss is not drinking enough water throughout the day. I would like to-but it’s kind of hard to do when you’re a teacher and can’t just leave whenever you want to get more water or use the bathroom. 🙂 I know that I do often feel dehydrated though.
    Do you find that there is a link between water and weight loss?

    • Beth
      December 12, 2011 at 4:37 pm (9 years ago)

      I went on Saturday for the first time and loved it!! It’s very similar to Club Strength at my gym, which I wasn’t sure about. Loved it though!

      And I’m not sure about the correlation b/w water and weight loss. I know for me it helps me feel more full when I’m more hydrated, and I know my body needs water so it’s just good for me overall, but I’m not quite sure about a direct correlation.

  3. Jennifer
    December 12, 2011 at 10:13 am (9 years ago)

    We had our work holiday lunch last week. The food was amazing and it was fun to take small bites of lots of things. But those darn cheesy potatoes got the best of me!! We also had our bookclub holiday get together last week.

    I have a professional holiday party with drinks and apps on Thursday night, and that should be it for me, other than the actual holidays.

    I need to get back on the workout bandwagon…have totally been slacking in that regard.

    Have a great week!!

    • Beth
      December 12, 2011 at 4:38 pm (9 years ago)

      Whew you have a LOT going on! And cheesy potatoes? YUM!

  4. Ashley @ Coffee Cake and Cardio
    December 12, 2011 at 11:02 am (9 years ago)

    I have an office holiday party on Thursday and a happy hour on Friday night. It should be a pretty mellow week though, which I appreciate!

    • Beth
      December 12, 2011 at 4:38 pm (9 years ago)

      happy hours are what I struggle the most with. I have one on Friday.. eek!

  5. Amy B @ Second City Randomness
    December 12, 2011 at 11:27 am (9 years ago)

    My roommate would be a fan- she doesn’t like beans in her chili. Which I find strange, but that’s the only way I ever had it growing up.

    I have my work holiday party tomorrow. Hopefully it won’t get too crazy, but when locked up on a boat for 3 hours with food and liquor, it’s going to be tough!

    • Beth
      December 12, 2011 at 4:39 pm (9 years ago)

      Ohh a party on a boat!? That sounds fun!

  6. Kim
    December 12, 2011 at 11:38 am (9 years ago)

    I have a holiday party at my boss’ house on Saturday night. I’m trying to come up with a WW friendly dish to bring.

    • Beth
      December 12, 2011 at 4:40 pm (9 years ago)

      The WW website has awesome recipes on it! Or, if you hit up a meeting this week, a new cookbook just came out that seems awesome!

  7. The Mrs @ Success Along the Weigh
    December 12, 2011 at 12:48 pm (9 years ago)

    I’ve got a potluck, a 80’s movie day with the cousins Saturday day and then to their house that night for Christmas with one side of the family. Then crazy gatherings the following week that should completely drain me for good!

    • Beth
      December 12, 2011 at 4:40 pm (9 years ago)

      Whew so much going on!!

  8. Jen@FoodFamilyFitness
    December 12, 2011 at 1:40 pm (9 years ago)

    Looks like a fabulous week you have planned!!! I’m making my meal plan/grocery list for the week this evening and an exercise plan as well. I received my 5% goal on Saturday and nothing is going to stand in my way in receiving my 10%!

    • Beth
      December 12, 2011 at 4:42 pm (9 years ago)

      Congratulations on 5% – what a big milestone!!!!

  9. Rebecca W.
    December 12, 2011 at 1:57 pm (9 years ago)

    This savory oats with spinach, cheese, and egg…I’m intrigued. It sounds delicious!

    Also, how do you like Club Strength? I’m a member of NYSC and I’m thinking of trying it out. If I recall correctly, the class description says it’s for all fitness levels — would you agree?

    • Beth
      December 12, 2011 at 4:44 pm (9 years ago)

      I found the recipe in Women’s Health… Basically just cooking up a serving of rolled oats, stirring in chopped spinach towards the end, and seasoning it with salt, pepper, and garlic. I topped it with a slice of cheese and a fried egg… it’s REALLY good.

      And yes, I’d definitely say Club Strength is for all levels. Just make sure you tell the instructor its your first time. The instructor I go to is AWESOME and she demos every move. I really love it!

  10. Liz
    December 12, 2011 at 2:52 pm (9 years ago)

    Going to bed at a reasonable time is so key for me. It helps me eat healthier and want to workout more. Plus more sleep = less crankiness!

    • Beth
      December 12, 2011 at 4:44 pm (9 years ago)

      Me too! I can’t tell you the last time (before last week) that I actually had a week where I was in bed before 11 every night. It was grand!

  11. Heather
    December 12, 2011 at 5:15 pm (9 years ago)

    Two this week for me! One for work on Friday and one with friends on Saturday. Then it’s already the holidays next week, ahhhh! I can’t believe they are almost here.

  12. Roz
    December 12, 2011 at 5:26 pm (9 years ago)

    Hi Beth. The chili looks great. I have SOOOO many holiday lunches/dinners this week. I’m doing my best to portion control and get some workouts in so the scale stays the same and doesn’t creep up…I had a friend lunch today, I have another Wed, a work cocktail reception thing Thurs, a friends birthday dinner Friday, then a friend Christmas dinner Saturday. Have a great week.

  13. Hilary
    December 12, 2011 at 9:42 pm (9 years ago)

    I’ve never cooked with tempeh before, and I really should get on it! I hear good things.

  14. Sarah
    December 12, 2011 at 10:54 pm (9 years ago)

    Everyone is making savory oats, I think I need to jump on this band wagon! I actually find that I eat/exercise more often when I’m busy because I know I have to get A,B,C done in a short amount of time. Whereas when I have too much time, I keep procrastinating until it’s too late to workout or I’m too hungry and I eat something unhealthy. But plans definitely help!

    Sometimes a relaxing Saturday night is the perfect weekend activity!


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