My Weekly Menu

As a personal trainer, I get asked a lot of what my diet consists of and if it’s hard to stick to it. Healthy habits become your lifestyle if you really want it to be part of your life. I believe in creating healthy habits, not restrictions. For instance, if milk chocolate is your weakness, replace it with dark chocolate. It’s a healthier version and since its usually richer, you’re more than likely not going to indulge. Set a certain time for that piece of dark chocolate. I usually have a piece of dark chocolate with a cup of espresso in the late morning or after lunch. Before we begin talking about any more food, ask yourself how much water are you drinking per day? According to multiple studies, the magic number is 100 ounces a day. If you wake up at 6am and go to sleep at 10pm, that’s about 6.25 ounces every waking hour. We’ll discuss more about the importance in drinking plenty of water every day in a future blog post, but for now, let that be your homework and try sticking with it! Set an hourly reminder in your phone to drink water. When it comes to a weekly menu, keep it simple! Don’t overthink it. You want to have plenty of vegetables, lean protein, nuts and fruit and occasionally indulge in some carbs! Don’t beat yourself up for having a whole wheat bagel. Unless you’re diabetic, there’s no need to completely go carb free to have a healthy diet. The newest diet fad is the Keto diet. For the majority of the population, it’s probably not the best diet to follow because it does involve a lot of salty and fatty meats and a lot of dairy. There are studies that show that it helps people struggling with diabetes, epilepsy and nonalcoholic fatty liver disease so I’m not bashing the Keto diet, but I am saying that if its a fad diet, it’s probably not the best diet to follow. Also, follow diets that your doctor and nutritionist set for you.

Monday-Wednesday

  • Breakfast- 1 Medium Banana (usually on the go) & Oatmeal with Unsweetened Almond Milk, Peanut Butter, Cinnamon and Honey, Cup of Black Coffee

  • Lunch- Homemade Protein Box (inspired by Starbucks) with 2 Hard Boiled Eggs, 1 ounce of Cheese, Grapes, Apple Slices, 1 TBSP Peanut Butter.

  • Snack- Small Amount of Unsalted Almonds, Small Amount of Berries and a Piece of 85% Dark Chocolate with Espresso, Clementine Orange

  • Dinner- Mixed Green Salad with Roasted Bell Pepper, Avocado and Salmon (or Chicken Breast) with Lemon Juice as a Salad Dressing

Thursday-Sunday (Saturday Dinner is Dealer’s Choice. Go Ahead and Have That Pizza!)

  • Breakfast- Healthy Cereal (like Fiber One or Grape Nuts) Topped with Berries or Banana and Unsweetened Almond Milk, Cup of Black Coffee

  • Lunch- Veggie Box with Raw Veggies( Broccoli, Celery, Carrots, Cherry Tomatoes, Cucumber) with Hummus and 1 Apple with 1 TBSP Peanut Butter

  • Snack- Small Amount of Unsalted Almonds, Small Amount of Berries and a Piece of 85% Dark Chocolate with an espresso, Clementine Orange

  • Dinner- Roasted Veggies with Quinoa, Grilled Chicken and Avocado

The lunches and dinners are easy to meal prep. Highly recommend meal prepping as much as possible because it helps you stick with the meal plan because you’ve made it in advance. The oatmeal breakfasts could be made into overnight oats as well. Get creative with it! Maybe add some chia seeds, greek yogurt and blue berries. This is just a sample of what I usually do weekly because it seems to be the easiest. My husband and I do a weekly grocery shop and have a budget for our groceries that we set. Also, if you have a fitness routine, I recommend having at least 20 grams of protein (either bar or shake…nothing too sugary) soon after your workout.

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