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My Weekly Nutrition and Training Plan + $200 cash giveaway

March 20, 2014


The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. 

Total down (since 11/25/13):  40.2 pounds!

Meal 1 (7:15 AM)


Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple


Meal 3 (1:15 PM): 4 MorningStar Vegetarian chik'n nuggets with a side of asparagus.
I cook my asparagus via stove top in a skillet with fat free Italian dressing and garlic wine seasoning. 



Meal 4 (4 PM) - [Pre-workout]
1 Light and Fit 80 calorie Greek Yogurt with a tablespoon of chia seeds and plain sliced almonds.


Gym: 5-6:15(30)

Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2. 
This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!


Meal 6 (8:30 PM)
Lean, Healthy Homemade Pizza (working on the recipe for you guys)
Coconut flour crust topped with homemade tomato sauce, low fat feta and mozzarella, spinach, sauteed mushrooms, and grilled chicken. I make my chicken via stove top in a skillet. I poke holes in the chicken breast, marinate it for 24 hours in fat free Italian dressing then coat it with Carolina Blackening seasoning to cook. I cut the mushrooms in half then saute them via stove top with light balsamic vingerette and coconut oil. 


Bed time: 11 PM
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Sunday: (Weights) - done!
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Monday: (Weights) - done!
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Tuesday: (Core) - done!
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 4 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights) - done!
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (Core)
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 4 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Rest)

Saturday: (Hiking)
8 miles of hiking at Crowder's Mountain 

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15 comments

  1. You are kicking some major booty girl! That pizza looks good too. I love Spring since I get to go hiking! Hope you are doing ok.

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  2. I love the variance in the meals Liz you do such a great job keeping it interesting while always remaining healthy! What great inspiration, thank you!!!! xo

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  3. mmm those meals look great! Keep up the good work!

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  4. That pizza is looking delicious! I still haven't tried your breakfast casserole yet either...I need to get on that! I have been eating feta cheese eggs, cottage cheese and turkey bacon for breakfast on the weekends and during the week I have oatmeal and a bowl of strawberries or an apple.

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  5. Happy 1st day of spring! I love that spring is a fresh start... love all the flowers blooming and being outside and just enjoying life :)

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  6. i love the warmer days and flowers!

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  7. Well, I live in Florida so it isn't the warmth that I love about spring, since I have it year round...but I guess the mindset that people have during this season. Everyone seems so refreshed!

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  8. The fresh flowers and all the yummy fruits!

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  9. I think I need to try your fitness regime! The core one looks great! Thanks for sharing!

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  10. your meals you post always look so yummy!!!

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  11. Way to go girl!!! You are doing great!

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  12. I love wearing sandals and dresses! Bring on the warm weather! :)

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  13. I love that Spring means it's closer to summer and summer is my favorite season.

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  14. Undecided Mama Pinterest link is broken. I tried following but it goes nowhere.

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