Meal Plan of the Week 09/18/17

It’s finally fall! I love summer obviously, but what I love almost just as much as the hot weather is the delicious flavors and hearty veggies that fall brings with it – Root vegetables, pumpkins, apples, and so many squashes!

I’m excited to start using my crockpot again (though its not quite cold enough for that yet…)  but this week I cooked up some of my favorite root vegetable – parsnips!

The past couple weeks I have been focusing on reverse dieting – slowly increasing my calories each week to start revving up my metabolism again. If you read my last post, you know I spent a lot of time this summer trying to get lean. I was doing more cardio than usual and slowly decreasing my calories to cut my body fat. Most people don’t know that you should be just as structured when you are doing the process in reverse. I have been increasing my calories about 100 calories each week, and as a result have gained about a pound in 3 weeks. Which I’m very happy with since I am eating 300 calories more than I was at the end of my lean out! My goal is to put on about another 5 lbs of muscle this winter and get STRONG! 🙂

Here’s what the meal plan looked like this week:

Meal 1: Overnight Oats

  • 6oz plain non-fat Greek Yogurt
  • 1/3 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 2 tbsp Chocolate PB2
  • 30g banana
  • 8 almonds (on the side)

362 calories

Meal 2: Shrimp Tahini Bowl

  • 3oz. cooked shrimp
  • 1/2 tbsp tahini
  • 1/4 cup cucumber
  • 150g brown rice

346 calories

Meal 3: Burger Bowl

  • 3.3oz cooked 93% lean ground beef
  • 1/4 cup diced tomato
  • 1 cup spinach
  • 1 tbsp reduced sugar ketchup
  • 130g sweet potato
  • 4 almonds (on the side)

334 calories

Meal 4: Burrito Bowl

  • 1/2 cup black beans
  • 40g bell pepper
  • 2 tbsp salsa
  • 15g Mexican blend shredded cheese
  • 30g avocado
  • 100g riced cauliflower

310 calories

Pre-workout: 2 scoops Herbalife Prepare

Post-workout: 1 scoop Herbalife Rebuild, 1 scoop Detox Organics (sometimes have this before bed instead)

Meal 5:

  • 3.3oz cooked chicken breast
  • 150g spiralized zucchini
  • 1 tbsp pesto
  • 100g rosemary parsnips
  • 1 tbsp ketchup (for the parsnip fries)

285 calories

Note: These values are from my Fitness Pal and may differ depending on what brand you use.

Enjoy these healthy meal prep ideas, but remember that the quantities you need will depend on your body type and activity level! Visit my shop for personal training options or join my next transformation challenge coming in January!

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