Meal planning is a must if you are busy, like to eat healthier, want to avoid the “what am/we going to eat tonight” and keep the inches off.

For over 20 years I have used Sunday as my planning and prep day (however I have now moved it to Saturday for this blog), and I credit this one weekly act to me being able to fit in the same size pants as I did when I was 30, at 45.

>>> Download your FREE weekly meal planner here. <<<

Notes about last week’s meals

  • Read Week 3 blog here.
  • The Blueberry Lemon Quinoa cereal was AMAZING!! This is now going to be a regular part of my breakfast rotation. It made 4 servings, so next time I will add a 1/4 cup more quinoa and 1/2 cup almond milk to give me the full 5 days of prep.
  • Vegan Chili in the slow cooker was also a hit. However, loving husband had to douse his in ketchup, and add a half a sleeve of crackers to eat it. I told him to suck it up, though, cause it made enough for another night’s meal and to expect it again in the near future. He was thrilled.
  • I also loved my lunch choice for the week, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup. It was so easy to make. One thing, though, mine was more like a stew than a soup. I didn’t measure out the 5 cups of broth like the recipe stated. I just poured a 1L tetra box in, but apparently this is not even close to 5 cups. But, I still ate it and I will definitely make it again – but not anytime soon. It made a TON and I froze about another week’s worth for the future.

TRAINER TIP: People are loving this sandbag workout I released last week. Click here to check it out.




  • What to prep for this week’s breakfast was a no-brainer. I am going to make my Slow Cooker Pumpkin Spice Oatmeal that I released on Friday.
  • I think I may add a couple of scoops of vanilla protein powder too.

Slow Cooker Pumpkin Spice Oatmeal - Fitness with PJ


  • I am going to prep one of my favourite kale salad recipes (next to this one from week 1), Asian Kale Salad from Two Peas and Their Pod (I adore this blog).
  • Instead of Newman’s Own Dressing (like the recipe states) I use Tamari Sesame Dressing by Tan-J, and I will use baby kale as I find it is not as “rough” as regular kale.
  • As for the edamame, you can buy them already shelled and cooked in the freezer aisle – brilliant – so I just pull, thaw and add to the salad right away.
  • In addition, I will bake some tofu and add to the salad when I plate it each day.
  • I am addicted to baked tofu! To make it it is quite easy:
    • Drain a block of firm or extra firm tofu. To drain the tofu (and therefore ensure that you have crispy, baked crouton-like tofu pieces), I place the block of tofu in a towel and wrap the towel around it, then I place a large book on the top, with a five pound dumbbell on top of that. I let it sit for 15-minutes to an hour and viola! Drained tofu.
    • Cube tofu and place in a ziplock baggie.
    • In baggie add: Bragg’s Soy Seasoning, sesame oil (just a little bit), grated ginger and garlic and let it marinate for as long as you can in the fridge (sorry, I do not measure any of this. I freehand it all, baby.)
    • When ready to bake, place on a non-stick cookie sheet, preheat oven to 425 degrees and bake for 20 minutes.
    • One block will last me for 4 lunch meals.

Asian Kale Salad – Two Peas and their Pod





  • We did take-out last night (it was PIZZA night!!), so tonight will be low key and light and easy. You see, I am all about checks and balances. If I eat a little poorly one meal I eat fairly clean the next. I love me a good cheat night and they are not there to reward me for eating well the rest of the week. I love eating well all week too. I want people to think of food as a pleasurable act, not a reward system for working out, or eating kale salad all week. Eat well and your body will only crave good food. You will not crave salt, sugar or crap. That’s how I roll and after SO many years on a diet I am loving my new philosophy and have not been more fit or healthy because of it.
  • I am going to make some Garlic Avocado Toasts for me (another recipe from Two Peas and Their Pod) and use 2 slices of Squirrelly Bread from Silver Hills Bakery (the only bread I eat, when I eat bread), and add a poached egg on top. Click here for the easiest way to poach an egg in the microwave.
  • For loving husband I will make him two fried egg sandwiches (he does not like his yolk runny, nor will he eat Squirrelly bread or touch an avocado, let alone eat one smashed all over his crappy brown bread.).
  • Don’t freak out cause I wrote the word fried, either. I simply spray my frying pan with some EVOO and fry the eggs. That’s it.


  • Meatless Monday has arrived, or as loving husband likes to think of it, “his worst day of the week”.
  • Once again Mr. Meat Eater and picky-as-hell loving husband will have to suffer with veggies and in tonight’s case the leftover Vegan Chili from last week.
  • However, he did tell that he is still recovering from the fact that he almost ate a mushroom last week, when we had the chili. I did what any loving wife would do and rolled my eyes and walked out of the room before I could throw something at him.

>>> Download your FREE weekly meal planner here. <<<



  • I work late Wednesdays so I always need fast and easy for our Wednesday night dinners.
  • Salmon burgers are on the menu using my favourite rub that I bought at Coastal Olive Oil.
  • Loving husband will get a bun and I will use use a bib lettuce leaf instead. I try to avoid bread, pastas and rice. I find this is the quickest way to stomach bloat, a general feeling of yuck and inches added around the waistline. All of which does not make me feel good.
  • On Sunday I will bake some baby potatoes in rosemary to re-heat as a side dish. And, I will also add a scoop of a kale salad to our meal so that loving husband at least gets one vegetable serving today.

TRAINER TIP: looking to add some more cardio into your life, but hate running? Try this workout. You can do it in your living room and it will get you just as sweaty as a 40-minute run. Trainer’s promise.

[bctt tweet=”Your body is a result of the choices you make. #healthylife”]



  • I have one serving of spaghetti sauce in the freezer, so I will make loving husband his favourite meal (I may even buy him some meatballs from the local butcher at Thrifty Foods. If I do, I surely will win Wife of the Year this time. Never won it yet though in 21 years.).
  • This will keep him happy while I try this recipe, Creamy Avocado-Spinach Pesto Zoodles, from The Iron You. This is one of the few food blogs out there written by a guy, and he’s cute as a button too. I’ve been reading his blog for a while and it is one of the best out there. I, also, love his avatar. You don’t see younger guys in a suit tie much anymore.
  • Anyways, this recipe looks really good and I love me a good spiralizer recipe.
  • Of course, my whole meal is going to gross loving husband out. In fact, he claims he can’t even watch me eat tomatoes and says he is still traumatized from the time I used real Roma tomatoes to make a spaghetti sauce. Sigh.

Creamy Avocado-Spinach Pesto Zoodles – The Iron You

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