Winter Meal Prep 2018

 Breakfast

Breakfast

  • 1/2 cup of steel cut oats
  • 2 TBS of chopped apples & walnuts 
  • 2 TBS of a nut milk
 Lunch

Lunch

  • Turkey Burgers (3 oz each)
  • 2 TBS of quinoa 
  • 1 TBS of toasted pumpkin & sunflower seeds
  • 1/2 cup of steamed broccoli 
 Dinner

Dinner

  • 6 oz of baked sockeye salmon
  • 1/2 of a baked sweet potato
  • aspargus & peppers 
Cup of Motivation.png
NOTE TO SELF: When I eat like crap, I feel like crap!

Do not lose your focus! 

  1. Slow down - Enjoy your food
  2. Hydration is key

  3. The holidays are behind you. Enjoy one cheat meal over the weekend 

  4. Focus on what goes into your mouth and watch your portions

  5. Sneak in some quick 10 x 15 seconds sprints with a 30 minute walk 3x a week-PUT DOWN YOUR PHONE!

Winter Breakfast Options

Mini Omelettes , SCO or my Eggs Whites & Tuna with a piece of in-season fruit or berries

Winter Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Winter Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and skip the healthy starch this season. Summer is almost here and it is time to focus. 

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

 Snacks: Dried Fruit, cacao nibs, coconut chips

Snacks: Dried Fruit, cacao nibs, coconut chips

 Snacks: Chopped fruit & veggies ( Green Apples+2 )

Snacks: Chopped fruit & veggies (Green Apples+2)

WINTER WORKOUT

Just get it done - JNA FITNESS

SMART

SNACKS

 

WATER+ 

NJAPP SNACKS

EARLY Bed Time

(No phone past 9:30pm)