Weekly Nutrition and Fitness Plan

September 16, 2013

I hope I can stay on track with my weekly health plan as closely as possible. My mother is coming into town Thursday and staying with us until Monday. Homegirl LOVES to cook so I can only imagine what she is going to fatten Marquis and I up with! But I don't hate it.
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Meal 1 (7 AM): 100 calorie Greek Yogurt and Vanilla Almond Granola

Meal 2 (10:30 AM): Half of an acorn squash with sugar/calorie free syrup, and ground cinnamon

Meal 3 (1:30 PM): 2 MorningStar vegetarian chicken patties with a side of steamed mixed veggies

Meal 4 (4 PM) : 1/2 cup of oats, blueberries, one tablespoon of Peanut butter, and 1/4 cup of Unsweetened Vanilla Almond Milk. (I call this peanut butter and jelly oatmeal. The perfect prework meal! for tons of energy)

Meal 5 (7:30 PM): 2 pieces of GardenIn vegetarian chicken scallopini with a side of mixed veggies, and half of an acorn squash with ground cinnamon and sugar/calorie free syrup.

Meal 6 [optional]: Fiber One Protein Bar

*I am not vegetarian, I just love vegetarian products
* I have a slight addiction to squash. It is SO healthy for you. 
*Fiber is an ESSENTIAL part of weight loss. It is the best form of carbohydrates for your body to intake. Ensure you are eating enough! 


  12:30 PM - 20 minutes of Lateral cardio
  *This is very easy, low impact cardio I do on my lunch hour at my gym. I sit at a desk all day and do not move around a   lot so I need this as a mental break and to get my blood flowing.
  5 PM - Regular workout: 15 minutes of lateral cardio followed by a 45 minute spin class.

  12:30 PM - 20 minutes of Lateral cardio
  5PM: Regular workout: 15 minutes on the Elliptical, full upper body weight circuit, and minutes of lateral      cardio

  5PM: 20 minutes of Lateral cardio and a 45 minute spin class

  12:30 PM - 20 minutes of lateral cardio
  5PM: Regular workout: 15 minutes on the Elliptical, full upper body weight circuit, and 10 minutes of lateral cardio

 12:30 PM - 20 minutes of lateral cardio
 5PM: Regular work out, lighter on cardio. 10 minutes on the Elliptical, full leg work out, and 10 minutes on the Elliptical

Saturday: O F F

  1 PM: 15 minutes on the StairMill, full upper body weight circuit, and 10 minutes on the StairMill


  1. Love the meal prep girl! I've always wanted to try the morning star chicken patties! Are they really good? The rest all looks so delish!!!

  2. you need to try those veggies burgers!

    here is the website of the dr. that makes them, it looks like there are a lot of other options too!! http://www.drpraegers.com/

  3. i got back on track today; with clean eating. still need to get back into my workout routine. i've SLACKED for 2 months and it's showing and i feel like crap.
    what does acorn squash taste like? i've recently discovered that i love zucchini, and i really wanna love butternut squash, spaghetti squash and eggplant. but i'm scuuurrredd hahaha

  4. Love this post! Do you find the elliptical works better than other cardio machines?

    1. I find that a lot of cardio machines really work your calves. And I hate that. I can make any cardio machine work for me, it doesn't really matter what it is. I like the Lateral BEST because I like the side to side motions. I really push hard on cardio to work my quads, glutes, and hamstrings. The Elliptical works fine, I just use a the highest incline so I can really target my legs!

  5. Do you eat the same thing every day for the week, does that get boring? I think it's a great idea you plan it out, though :)

  6. Love this! Seeing other people's workout and eating plan motivates me to the max! And that squash looks amazing and can't wait to make some this week!

  7. you're amazing. i love everything about you!

  8. Replies
    1. It's so easy:

      Cut it in half
      Put the halves on a place (face up or face down)
      Wrap plate in saran wrap
      Microwave 10-15 minutes. I usually do 15 but check on it after 10
      Sprinkle with ground cinnamon and syrup and you're done :)

      Butternut squash is the same way but usually takes about 5-10 minutes longer to cook - depending on the size.

  9. I LOVE gardein products (though I am a vegetarian). I like your "PB & J oatmeal." That sounds really good. I'll have to try it!

    I wish I could eat more healthy than I do. I get stressed at work and eat such terrible junk food. Bleh.

  10. I love that you plan this out for the week!! I really need to do that as well!!

    those Squashes look so yummy!!!!
    Happy Tuesday Darling!

  11. Hey doll! I am obsessed with EVERYTHING Fiber One. They are soooo yummy! And I noticed your Hot Pink Sneakers on your previous post... TO DIE FOR!!! I have similar sneakers that are just as bright. We could be twinsies at the gym haha.

    Just wanted to drop you a line and let you know that I made a post about our Ipsy Glam bags and wanted to make sure you added feedback if you didnt like the products you got.


    Give it a try!

  12. everything looks wonderful!!! i know you are excited to see your mama!!

  13. I have to try the "peanut butter and jelly oatmeal" it sounds soo good!

  14. The morning star Chiken patties are my favorite!!!!! Did you know you can cook them in the toaster? Do it allll the time!

  15. I love love love Morning Star. Their chikin nuggets are my fave!

  16. Wow squash with cinnamon and syrup? I've never heard of that. I'll have to try it out, along with the morning star patty (not together of course lol).

    Is there a difference between lateral cardio and the elliptical?


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