Monday Prep and Plan for Healthy Living
I believe prepping and planning for healthy living is a huge component in making healthy eating and exercise part of your daily life. Each Monday I will feature how I food prep each weekend before the work week, as well as my plan for eats and exercise for the week. Happy Monday! Warning. I am one of those annoying people who loves Monday. As healthy eating and exercising daily became more of my lifestyle, I no longer felt sluggish and lethargic on Monday and now enjoy the beginning of a new week. I also start the week off feeling organized and prepped for healthy living for the week thanks to planning. Each Sunday, I sit down and plan what I am going to make for meals and snacks for the week, and prep many of those ingredients so that I can simplify my life and save time.
Here are the items that I prepped yesterday:
-Oatmeal for Nick (made with organic 2% milk) and oatmeal for myself (made with unsweetened almond milk)*
-Energy bites (testing out a recipe)
-Roasted sweet potato wedges and cut up bell peppers to go with spinach salads for lunch
-Sweet and spicy almond butter dressing for salads for lunch
-Chicken broth and shredded chicken (not pictured)
-Protein coconut flour mug cakes (not pictured, they didn't photograph well)
-Saturday I made the chia seed jam and granola, both are recipes I will be sharing this week!
*To make "make-ahead" oatmeal: In a large pot add 1 cup of steel cut oats, 4 cups of liquid of choice (I usually do half milk/half water), 2 T chia or flax seeds, a dash of cinnamon and pinch of salt. Bring to a boil and boil for two minutes. Remove from heat and stir in a splash of vanilla extract. Once cooled, place in Tupperware and store in the fridge overnight. Portion out your serving the next day, and re-heat. Makes 4- 1 cup servings. Just add toppings! Nick adds maple syrup and peanut or almond butter, and you can refer to this post to see how I eat mine. I eat half of a portion to make it FODMAP friendly for my IBS, which is one of the reasons I add so much to it (to make it more filling).
Meal Plan for the week*:
*I find I usually stick to the plan probably 80% of the time, if I don't make exactly what I plan I try to at least use the ingredients.
Breakfast: PB&J oatmeal or smoothie bowls with PB&J granola (using up some ingredients from recipes I am posting on Thursday, get excited!)
Lunch: Spinach salad with bell peppers, roasted sweet potato wedges, shredded chicken and almond butter dressing
Snacks: Energy bites, brown rice cakes with nut butter, hard-boiled eggs, smoothies, mug cakes
Dessert: Dark chocolate peanut butter cups
So many delicious dinner plans! The trout is locally caught by my husband and taste amazing. The rest of our meals are recipes I am testing for you! So excited to give you guys recipes galore.
Exercise plan for the week:
Monday- Gym before work (dead lifts/back/biceps) and hot cardio flow yoga after work
Wednesday- Gym before work (leg day)
Thursday- Gym before work (chest/shoulders/triceps)
Saturday- Hot barre
Sunday- circuit workout at home
On rest days I try to go on extra walks and do extra yoga, as well as lots of stretching and foam rolling. I usually don't like working out twice in one day, but it's so much more effective to lift weights with a spotter, and Nick prefers going in the morning before work instead of on the weekends (and honestly I do, too!) My FAVORITE yoga class though is on Monday nights, so I usually just plan my rest days around the fact that I work out twice on Monday so that I do not over exercise. And as always, I listen to my body, if I need an extra unplanned rest day I take it.
Your turn: Do you food prep and plan out what you are eating and your exercise plan for the week? If so, comment below- I love getting ideas from you!
If not, what prevents you from being able to food prep or meal plan? Is there a way I can help?