A Trainer’s Weekly Menu – Week 12

A full week’s account, including recipes and tips, to help you eat healthier. This is exactly what I have been eating this week. Join me for the remaining of the week, or use this meal planner to help you plan your meals for next week.

 

This was a great week for meals. Even loving husband has been tolerating the less-meat-more-veggies-bender that I am currently on.

With the exception of Monday night.

Last Monday I made the most awesome maple bean dish (from my fave blog Oh She Glows), and when we both sat down to eat it loving husband immediately went on a mission.

He pushed the beans around investigating every square inch of his of the bowl. Like he was searching for something. Something he just could not believe would NOT be there.

When he didn’t find what he was looking for he looked up and asked me “Where’s the rest of the dinner?”.

I told him the “rest” of the dinner was my love. He said he would have preferred some beef or bacon instead.

Nice guy, that loving husband.

Healthy Meal Plan

If you need to get yourself back-on-track I urge you to join me with my meal plans. All of the recipes that I choose are low in sh*t and high in nutrients.

I also plan my healthy meals so that they fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

Just basic meals, using whole-foods.

BEFORE YOU CONTINUE: Download my Weekly Food Planner template.

What a trainer eats - week 12

Catch Up On Previous Week’s Menus


FIT TIP: As we age one of the reasons our tendons and muscles get stiffer is due to the lower water levels in the tissue. This makes it even more important that we drink enough water throughout the day. Aim for 2-3 litres a day - and sorry, that does not include coffee, tea or wine.

Week 11 Healthy Meal Plan

SUNDAY PREP
  • Protein pancakes made for the week
  • 3 lemons, cut in half for my daily detox drink
  • Cucumber, peppers, carrots, snap peas cut for side dish munchies for lunches
  • Pumpkin Maple Baked Beans made, ready to re-heat for Monday night dinner
  • One Pot Quinoa Veggie Dish made for lunches Mon-Thurs (Friday is leftover day)
BREAKFAST
  • My daily detox drink. Click here to get the recipe.
  • Protein pancakes. I made 5 (to last Mon-Fri) and froze them.
  • Each night I grab one from the freezer, thaw it overnight and then re-heat it in the AM by toasting it.
  • For toppings I spread a little almond butter or P&B on top, depending on my mood, and then drizzle some heated raspberry jam on top of the nut butter. Y.U.M.
  • This is the recipe I use, however I wanted to add some super seeds to it this time so I also be added 1 tbsp of ground flax seed and 1 tbsp of chia seeds to the batter.
LUNCH
  • One Pot Quinoa Veggie Dish, without the chicken. Instead I added a can of black beans for my protein.
  • Cut up veggies (carrot sticks, peppers, cucumber slices, snap peas and grape tomatoes) as my side dish.

PREP TIP: When making quinoa, double the batch and freeze the leftovers in single serving ziplock baggies. That way when you need a quick side dish you got one ready to go.

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DINNER

Monday

  • Pumpkin Maple Baked Beans Cornbread Casserole. This recipe rocked, even loving husband wanted more (he knows nothing of the pumpkin in it though so shhhh…), however as mentioned above he was perplexed that there was no meat accompanying it.
  • I didn’t make the cornbread topping, as per recipe. Instead, I went the lazy gal’s route and bought Bob’s Red Mill GF Cornbread mix. The mix is pretty good, but next time I make the beans I think I will go even lazier and just forgo the cornbread altogether.
Can vegetarians eat animal cookies? - Loving husband Click To Tweet


Tuesday

  • Salmon Caesar salad. Instead of croutons I use roasted chickpeas. I love this brand.

 

Wednesday

  • Fried egg sandwich with smashed avocado. I get home late on Wednesdays and I hate eating a meal that late.
  • BUT, with that said I am also starving when I get home, so I need something filling but yet won’t bloat the hell out of me. Hence a fried egg sandwich using Squirelly Bread, with half of an avocado smashed between the two slices.

FOOD TIP: Need to ripen an avocado ASAP. Food bloggers swear by this 10-minute hack: wrap your avocado tightly in tin foil so absolutely no air gets out. Set it inside a baking dish and pop it into the oven at 200°F. Check the fruit's progress at 10 minutes (or even sooner depending on its current degree of ripeness), and keep it in the oven until it's perfectly ripe. Together, the heat of the oven and the ethylene gas that is released when the avocado ripens will work to soften the fruit.

Thursday

Loving Husband and I filming a workout

Loving Husband and I filming a recent YouTube workout.

Friday

  • Chicken Pesto Pitas and Kale Salad. This is a real easy recipe to make.
  • Buy a cooked BBQ chicken from the deli, some whole-grain pita bread, spinach, mozza cheese slices (or provolone is good too), roasted red peppers and pesto sauce.
  • Assemble the sandwich by spreading 1/4 of the pesto inside the bottom of one pita half, add cheese, then chicken slices and roasted pepper strips, top with baby spinach and enjoy!

FIT TIP: People with fitness goals succeed because they know where they are going.

Saturday

  • Pizza! Loving husband will be filming a long and hard workout with me so I need to show his stomach some love.
  • I also want to go hiking on Sunday and if he eats lots of pizza he will want to hike too so he can work on his bikini body (his words, not mine).
  • Of course, he could just NOT eat the pizza. But, he loves pizza and we have been happily married for over 21 years because we both know when to push and when to back off. Pizza, M&M’s and Coke are where I back off.
  • Cauliflower Crust Pizza for me. I am going to try this recipe, while also adding a few tablespoons of almond flour to help hold the crust together.
  • I will forgo the meat that’s in this recipe and add Roma tomatoes and fresh basil instead.
  • The recipe also claims it feeds four. I say NOT LIKELY. This whole pizza will be eaten by yours truly, in one sitting.

Funny pizza quote

 

Sunday

  • Slow Cooker Bison Stew. If we go hiking I want something that is hot and ready for us when we get home, and this recipe looks delish.
  • This recipe is also from a new food blogger I just started following, The Inspired RD, let’s see how her food tastes.

 

 BEFORE YOU GO: Download my FREE Weekly Food Planner template.