A Trainer’s Weekly Menu – Week 12

A Trainer’s Weekly Menu – Week 12

A Trainer’s Weekly Menu – Week 12

 

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.

 

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.

 

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.

 

 

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What I’m Eating This Week

What I’m Eating This Week

What I’m Eating This Week #1

Week 1

I thought I would try something new. Something to help you out if you are struggling with weight loss, or weight maintenance.

Each week I will be releasing my meal prep guide for the week ahead, including links to the recipes that I plan to use that week (where available).

For decades I have meal planned and prepped every Sunday, and I also coach my clients to do the same. When we are prepared, in the kitchen, we make healthier choices. It’s that simple.

You see, once our week starts the busy-ness and craziness takes over, and if we haven’t set ourselves up with some planning and prepping come 6′ o’clock we will be forced to follow our stomaches instead of our hearts.

And our stomaches, sadly, can get us into trouble (ie. take-out versus garlic chicken kale sauté).

I also love prepping on a Sunday because then I really only have one big mess to clean up, once a week.

In addition, it forces me (and it will force you too) to eat the healthy foods that I bought on Saturday and Sunday at the grocery store – because I have a recipe and a home for them.

What I’m Eating This Week – October 12 – 18, 2015

BREAKFAST

Monday & Tuesday Breakfast

  • Greek yogurt mixed with blueberries (I froze a bunch of boxes from the summer), mixed with Weeds & Seeds Cereal (freaking love this stuff, and locally you can buy it at Meridian Meats.)
  • I prep this the night before by simply mixing in a cup of frozen blueberries in a 3/4 C 0% Greek yogurt with 2Tbsp of Weeds & Seeds Cereal. Cover and put in the fridge. Yes, that was a cup of blueberries. I love blueberries. Don’t judge.

Wednesday – Sunday Breakfast

  • This morning I made a big batch of Slow Cooker Pumpkin Spice Steel Cut Oats and will bowl and re-heat through the week.
  • I also like to add a dollop of Greek yogurt on top of my pumpkin oatmeal. This makes it creamier and ups my protein.
  • Click here for the recipe.

Slow-Cooker-Pumpkin-Spice-Oatmeal

LUNCH

  • Southwest Kale Power Salad – Cookie + Kate
  • I eat the same thing lunch every week Monday – Thursday (Friday’s are my meeting days with peers, business contacts or my business coach, so I usually eat out) and prep it on Saturday or Sunday so it is ready to go for the week.

DINNER

Monday

  • Since this is the Thanksgiving long weekend for us Canadians, and loving husband and I will be eating pizza and pumpkin pie tonight (yup, that’s how we celebrate. – that and sitting on our butts all night and binge-watching StrikeBack. Addicted to that series.), I have a light, meat-free, low sodium dinner planned for us for Monday.
  • Twice-Baked Sweet Potatoes for me, baked potatoe for loving husband (he won’t eat sweet potatoes, sigh), and a kale salad.
  • Recipe for my Twice-Baked Sweet Potatoe is an old Go Fit Gals recipe that my sister from another mister developed, Risse. So, I suggest that you go bug her nicely (click here to find her), and let her know that you would love to see the Twice Baked Sweet Potatoe recipe re-released. Tell her PJ sent ya.

Tuesday

  • Larry has volleyball Tuesday nights so it’s usually an easy grab and go meal.
  • This week he’s making dinner and will be making his favourite (and only) dish, Tuna Salad.
  • All you do is:
    • Mix 6 cans of tuna, 6 chopped hard boiled eggs with some mayo and relish. He LOVES this and eats tuna fish sandwiches, non-stop, for days whenever he makes this. I enjoy mine on Wasa Crisp bread and will have some of the leftover kale salad from the night before. He will have potatoe chips, sigh.

Wednesday

  • I work late on Wednesday nights, so Wednesday’s are all about whatever I have prepped either on the weekend, or made double batches of in the past and froze.
  • This week it’s Asian Peanut Noodles with Chicken, that I found in the freezer. I totally forgot that I had this prepped, so how excited was I to learn that I had one less meal to prepare today? Very. Excited.

Asian Peanut Noodles & Chicken - Skinnytaste
Asian Peanut Noodles & Chicken – Skinnytaste

Thursday

  • Baked salmon, with lemon juice and dill, accompanied with baked sweet potatoes (for me) and baby potatoes (for loving husband) and baked green beans. Wow, that’s a lot of “baked”, isn’t it? Haha.
  • Baked green beans is my newest obsession. They are so easy! Simply toss green beans with some olive oil, minced garlic, salt and pepper and bake for 20 minutes at 425 degree. Yup, they are that easy.
  • Green beans are also one of the few green vegetables loving (picky) husband will eat.

Friday

Grilled Steak Fajitas - Two Peas and their Pod
Grilled Steak Fajitas – Two Peas and their Pod

Saturday

  • Date night! Out for dinner.

Sunday

  • Sunday’s I leave loosey-goosey. You see if it’s not raining (and I can convince loving husband), we go hiking. This means that I need to get a slow cooker meal going because we won’t get home till late.
  • However, if we don’t go hiking then I check the food blogs on the ol’ web and pick a recipe and double batch it so I have a meal in the freezer for the future.
  • Yes, I double batch new recipes. I know this is risky, since I don’t even know if the recipe is good, but I love trying new recipes and I have really had only one dud in all the years that I have been doing this.

 

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