Tag Archives: meal plan

Meal plan + workouts for the week | 1/22/18

Welp, the Patriots are going to the “Big Game” (I think we’re not allowed to call it by its real name?) …again… and I’m already mentally making party snacks.  I should probably actually make actual food though… since we’ve got, like, two weeks to go.  Same goes for workouts that extend beyond pacing and fidgeting and acrobatic high fiving.  Let’s get down to meal plan + workouts for the week.

MEAL PLAN + WORKOUTS FOR THE WEEK | 1/22/18

meal plan + workouts for the week 1/22/18

MEAL PLAN 

WORKOUTS

  • MON: Mama Beasts class + TIU daily moves
  • TUES: MB home workout + run
  • WED: MB class + TIU daily moves
  • THURS: Run + plank challenge
  • FRI: Yoga + foam roll
  • SAT: Run + TIU daily moves
  • SUN: Rest 

Also On Tap for Today:

What’s your plan for the week?  Feel free to share recipe links in the comments.

Meal plan + workouts for the week | 1/8/18

Part of me is like, “What can I accomplish food and workout-wise without leaving the house until the temperature exceeds 20°F May?”  But a larger part of me is like, “If I don’t leave the house this week, I will drown in Duplos.”  Also, the family cannot survive on yogurt pouches alone.  And grocery shopping is, like, my second or third favorite past-time (behind Googling Jeopardy! contestants, and talking about cool stuff with my dog).  So… here’s my meal plan + workouts for the week.

MEAL PLAN + WORKOUTS FOR THE WEEK | 1/8/18

gluten free avocado toast meal plan and workouts

MEAL PLAN

  • Grapefruit + Feta Fregola Salad (recipe from Real Simple): I’m going to use farro instead of fregola (I think fregola is going to be my new favorite substitute swear word) and add some arugula to the mix
  • Gluten free toast with hummus, avocados, tomatoes + greens:  So easy, so good.  I really like Rudi’s gf sandwich bread, for what that’s worth (not much, I imagine).
  • Vegetarian chili for lazy people (the old standby)
  • “The Best Lentil Dal” (recipe from The Kitchn): Will report back.
  • Roasted sweet potatoes with black beans, onions, garlic, pico de gallo + cilantro
  • Tomato soup + garlic toast
  • Spicy Spaghetti Squash w. Black Beans (Recipe from Whole Foods Market)

WORKOUTS

I’ve yet to successfully complete a full Tone It Up challenge, but… new year, new me?  we shall see.  I do plan to incorporate a bunch (technical term) of TIU workouts into my weekly plan since I have all the necessary equipment and a membership to both the nutrition plan + app.  I like that all the workouts can easily be done at home (where it’s warm and no one can see my embarrassing French bulldog socks). 

Similarly, the Mama Beasts winter challenge starts next week (those challenges are definitely my jam)– I’m especially looking forward to the added motivation, structure + accountability of that.  If you’re a mother in greater Boston, South Shore or MetroWest area, I highly recommend checking out Mama Beasts.

  • MON: TIU Daily Moves + MB class
  • TUES: TIU Daily Moves + Yoga
  • WED: TIU Daily Moves + MB class
  • THURS: TIU Daily Moves + Kettlebell workout
  • FRI: TIU Daily Moves + this 20 minute rowing workout
  • SATURDAY: Rest
  • SUNDAY: Maybe run outside… maybe turn into a human icicle?

I actually have enough embarrassing socks that we could add a sock schedule section next week… maybe.

Also On Tap for Today:

What’s your plan for the week ahead?

This week’s meal + workout plan | October 16th

It’s been 3 months since I published a weekly meal + workout plan.  I assure you, I have been eating meals… and mostly doing workouts, too.  We’ve been back in a semi-normal (read: non-summer) routine for just over a month now, so I figured I’d get back in the habit of sharing my weekly meals + workouts.  Rejoice and be glad.  Or whatever.

WEEKLY MEAL + WORKOUT PLAN | OCTOBER 16th

weekly meal + workout plan

MEALS

Meal prep: Several jars of vegetable broth and miso soup (this week’s body experiment involves fermented foods + broth, so…), chop vegetables for snacks + salads, cook quinoa, make-ahead smoothie packs

WORKOUTS

  • Monday: Yoga
  • Tuesday: Fall 5 Workout (MB) + run
  • Wednesday: Mama Beasts + challenge circuit
  • Thursday: Spin class (or rest)
  • Friday: Mama Beasts
  • Saturday: Captain’s Choice (MB) 
  • Sunday: Run + yoga

Also On Tap for Today:

What’s your plan for the week ahead?

Mid-week meal + workout plan

Better late than never?  Holidays (Easter) followed by other holidays (Marathon Monday a.k.a. Patriots Day) make for a delightful disruption to our routine, but a disruption nevertheless.  

We celebrated a really happy Easter at the Cape with our family and returned to the city Monday night with a little bit of chocolate… and a lot of delicious leftovers.   I like when my meals both plan and (sort of) make themselves.

meal workout plan for week of 4/18

Meal plan for the week of 4/17

  • Leftover roasted sweet potato salad (vegan): this is great in a quesadilla with some cheese and black beans
  • Salad + leftover wild rice with peas and pistachios
  • Baked stuffed sweet potatoes + salad
  • Taco night or burrito bowls
  • Spinach + artichoke quinoa bake

Workout plan for the week of 4/17

  • Sunday: Easter tabata + Run (done)
  • Monday: MB home workout (done)
  • Tuesday: MB home workout + Daily Burn barre (done)
  • Wednesday: MB class + this stretching routine (done)
  • Thursday: MB self-assessment + lots of stretching/foam rolling
  • Friday: MB class + Run
  • Saturday: Run

This is the final week of the Mama Beasts spring challenge (hence all the MB business above).  It’s been so fun to work with our team and to push myself a bit harder than usual.  A new session of classes starts on Monday — you can find all the details here!  I’m also so glad I re-started the Couch 2 5k program (using the app).  I’ve been able to switch things up for most runs, completing some solo and some with the double stroller (i.e. 50 lbs. of children + 37 lbs. of stroller) and on varied terrain (track, Harborwalk in Southie, hills on the Cape).  It’s really nice to be back in the running-ish groove.

For those who have asked, I have the Baby Jogger Summit X3 Double (the 2016 model, which is what I have, is currently on sale on Amazon) and really like it.  I had a single BOB before Nick was born and liked that too, but find the Summit to be a bit more solid and comfortable for the kids.

Alright, time to dive into those leftovers.

Also On Tap for Today:

What’s on your menu this week?

Meal + workout plan for the week of 3/20

True Life: Grocery shopping with a three-year-old and a one-year-old is (often) NUTS.  It can also be really fun.  Especially if no one manages to climb out of the cart, while still strapped in (that’s happened on three separate trips).  Grace’s additions to the shopping list today: a pineapple, two avocados, string cheese, and blackberries.  

Here’s this week’s meal and workout plan.

meal and workout plan for the week of 3/20

Accessories optional.

MEAL PLAN FOR THE WEEK of 3/20

  • Vegetarian burrito bowls (quinoa, black beans, corn, salsa, avocado)
  • Baked penne + salad
  • Taco Tuesday… maybe on Wednesday
  • Lentil soup + toast
  • Flatbread + salad
  • Sweet potato + black bean quesadillas with cilantro lime rice

WORKOUTS FOR THE WEEK

  • Monday: Mama Beasts class + personal assessment 
  • Tuesday: at home MB workout, walk
  • Wednesday: Run and Daily Burn
  • Thursday: Daily Burn
  • Friday: Mama Beasts 
  • Saturday: MB personal challenge workout + run
  • Sunday: Rest

Also On Tap for Today:

What’s your plan for the week ahead?

 

Meal + workout plan for the week of 3/13

…Coming to you live from snowy Cape Cod with this week’s meal plan + workouts.  The babes are napping, so I figured I’d make an attempt to get my act together for the week before we head back to the city.

this week's meal plan + workouts

Note to the entire internet self: I need to figure out if Tuesday’s storm is the real deal or not and plan my grocery shopping accordingly.  My favorite meteorologist (yes, I have one of those) seems to be on vacation, so I am essentially lost.

THIS WEEK’S WORKOUTS

+ (a decidedly wintery) MEAL PLAN

  • Spinach + black bean quesadillas
  • Vegetarian chili for lazy people
  • Spiced lentil + sweet potato stew (recipe from Rachel Ray)
  • Flatbreads + salad
  • Stuffed baked sweet potatoes + salad
  • Grilled cheese + tomato soup

Breakfasts will likely be some combination of yogurt, fruit, cottage cheese, English muffins and/or a porridge made from my children’s table scraps… Lunch is usually a giant salad.  I expect these dinners will make for really good leftovers to tag along with my greens.  And my peasant parent porridge.  

Time to Google the weather.  Catch you on the other side… of the Sagamore.

Also On Tap for Today:

What’s on tap for your week ahead?  

Meal + workout plan for the week of 2/21

Because why start a week on Sunday or Monday… when you can start it on Tuesday? I’m including my workout plan along with this week’s meal plan to make up for my lateness.  Or whatever.

meal plan for the week of 2/21

Temps are supposed to reach 50 degrees in the city today and 70 this weekend.  It’s February, mind you (but don’t worry, guys, global warming is totally a sham…).  I’ve got the back door open, and a nice, big, summery salad on the table.  Is it me, or is it easier to eat well (and like, be a better human in general) when the weather’s nice?

Meal plan for the week of 2/20… or 2/21

Breakfasts:

  • Savory overnight oats (here are a few ideas from The Kitchn) – I’m thinking pesto and shaved parmesan with black pepper
  • Cottage cheese + fruit
  • Cheerios or crispy brown rice cereal + milk (because I am nearly 35, going on 4) 

Lunches:

  • Salads, wraps, leftovers

Dinners:

  • Gnocchi with homemade sauce (tomatoes, onions, garlic, basil + spinach)
  • Beans + rice with veggies; quesadillas (corn tortillas)
  • Baked sweet potatoes with black beans + salsa
  • Flatbreads + salad
  • Slow cooker vegan lentil chili from The Kitchn
  • Grilled cheese + tomato soup

You can find more meal ideas (and basically see what I am craving at 3 AM while feeding baby Nick…) on this Pinterest board.

As for workouts, I decided to try something new last week (or maybe it was the week before?) after my plans had been derailed by a broken washing machine, a carsick toddler, two snowstorms and a visit from the washing machine repair person.  I think I may have only made it to Mama Beasts class twice (pssst: new session starts on 2/27, Boston area moms…) in the span of two weeks.  It was 2.5 times if you count making it half way there before the aforementioned bout of carsickness… A for effort, C- for basically everything else.  The sidewalks were too icy for a run/stroll, and I was feeling both cooped up and cranky, so I knew I needed a backup plan for days and weeks like this.

I’d heard great things about Daily Burn (referral link) and decided to sign up for their free 30 day trial after seeing their Instagram ad for the 8 millionth time.  I was completely hooked after my first workout.  The programming is great (they recommend a program for you, but you can jump around and try various workouts with different trainers) and totally do-able in a small condo with small children crawling, running, and jumping across your mat.  I’m following the Cardio Sculpt program which is a great mix of cardio, strength and flexibility/mobility.  

I went full-on nerd and printed out a blank calendar to schedule in my workouts for the next month or so, and think Daily Burn will be a great compliment to both Mama Beast classes and my running plans (I registered for a few upcoming races and listed them on the Fitness On Tap tab).  I’ve also pinned a bunch of free, at home workouts as further backup — feel free to check those out.

Workouts for the week of 2/20

  • Monday: Mama Beasts + Cardio Sculpt
  • Tuesday: Rest 
  • Wednesday: Mama Beasts + Kickin’ It (totally channel my inner Billy Blanks for this one)
  • Thursday: BHT
  • Friday: Mama Beasts +/or Cardio Sculpt
  • Saturday: Run 3 miles + Supreme Stretch
  • Sunday: Kickin’ It

What feels better than having a plan (and maybe a sheet of gold stickers) at the ready? A 70 degree day in February?

Also On Tap for Today:

What are your favorite at home workouts? Or summery meals appropriate for eating in winter?

 

Meal plan for the week of 2/6

I’m typing this up while half-watching the game, and currently craving pistachios + Skittles.  Neither factor into this week’s meal plan… but advertising, man.  It’ll get you.

MEAL PLAN FOR THE WEEK OF 2/6

meal plan for the week of 1/16

Breakfast:

  • Cottage cheese + fruit 
  • Erewhon crispy rice cereal with skim milk
  • Baked oatmeal (I liked this recipe for baked oatmeal cups from The Kitchn)
  • Fresh juice or smoothie (Current favorite combination: Cranberries, pineapple, grapefruit, lemon, kale, orange + kale with a splash of almond milk)

Lunch:

  • Salads, wraps + leftovers

Dinners:

  • Spinach pie
  • 3 bean soup with salad (working on a recipe for this soup… will share if it turns out non-poison decent)
  • Spicy chickpea taco salad
  • Greek lentil salad (going to try this recipe from Delish Knowledge— looks so good) with pita bread
  • Sweet potato, black bean + spinach quesadillas (an old staple)
  • Caprese quinoa bake (…or vegetarian sushi)

Can you bake Skittles?  And chopped pistachios over arugula… a very good idea, right?

Also On Tap for Today:

What was your favorite food-centric ad during the game?

 

Meal plan for the week of 1/16

It’s Martin Luther King Jr. day here in the US and I’m grateful to be spending the holiday with family, easing into what will likely be a challenging week (what, with the Inauguration and all).  I was reading through old posts inspired by Dr. King (including this one about my visit to Memphis, the Civil Rights Museum + the Lorraine Motel) this morning and couldn’t help feel both lifted and distressed.  

Dr. King’s words (and the example he set through his actions) about service to one another, unselfish leadership, peaceful vigilance, and creative resistance have (for better or worse) such application today.  Whether or not you have the day off, I hope you have a few minutes for quiet contemplation about the days ahead, and the person you can be for others.  Oh, and I highly recommend blasting James Taylor’s Shed a Little Light and Patty Griffin’s Up to the Mountain.  Grace and I spent a solid half hour dancing in the kitchen, singing along.

Is it weird to go from that to talking about this week’s meal plan?  Probably.  Sorry.  I’m having trouble coming up with a graceful segue.   Here’s a salad.

meal plan for the week of 1/16

MEAL PLAN FOR THE WEEK of 1/16

I’m on such an arugula kick lately.  We stopped by the Orleans Winter Farmers’ Market Saturday morning and picked up several bunches.  I love that peppery flavor. 

Also On Tap for Today:

  • Re-reading Dr. King’s Letter from Birmingham Jail
  • Heading back to the city
  • Getting in a quick MB workout courtesy of my challenge partner 😉

What are you looking forward to whipping up this week?

Meal plan for the week of 1/8

After a relaxing, snowed-in weekend at the Cape, we are back in the city + I’m pretending to be ready to take on the week.  

meal plan week of 1/8

Salad is from, um, my fridge… wooden pineapple is from Homegoods.

The laundry’s done, the gas tank is full, workouts are scheduled + I even blocked out some time for painting this week.  I apparently only imagined I did the dishes and I have lost all motivation to unpack… but hey.  Can’t win ’em all.

I found last week’s meal plan was really helpful in my efforts to not eat Cheez-It-type-things for dinner.  It motivated me to try a few new recipes and revisit some old favorites. So here I am, avoiding the dishes and cooking up this week’s meal plan.

MEAL PLAN FOR THE WEEK of 1/8

  • Salads and veggie wraps for lunch
  • Lemon potato chowder from The Kitchn (I’ll vegetarian-ify it with vegetable broth, obvi) 
  • Quinoa caprese salad (or quinoa caprese bake… TBD)
  • Spinach, sweet potato and black bean quesadillas on Ezekial tortillas
  • Some sort of lentil soup (can’t stop, won’t stop with the piping hot lentil soups… until, like, at least April)
  • Make-ahead snacks + breakfasts: chai protein bites, garlic + dill kale chips, baked oatmeal 

I know some people prefer to plan meals for specific days (and maybe one day I will be that organized slash maybe one day my children will keep a reliable routine lasting longer than three days), but for now a more flexible approach seems to work well.  

I like being able to look at a fairly limited list (as opposed to searching through an entire cookbook, or the entire internet, or my entire memory of anything I’ve ever made or eaten), assessing what I have time and energy for, and making whichever option makes the most sense. This generally indecisive lady is all about limited (yet delicious) choices.

Plus… taking the guesswork out of what to make each night leaves me with just enough extra time to, you know, come up with an excuse to not do the dishes.

Also On Tap for Today:

  • 5 ways to keep your fridge clean + organized from The Kitchn
  • Celebrating a belated Christmas with my family, now that we’ve all survived the stomach bug that tried to take down the entire city of Boston
  • Ice skating in my driveway (but not on purpose)

What are your favorite sources for new recipes or meal planning tips?