Hey there reader
How are you doing? I'm sorry for being MIA the last few weeks. It's been a busy, stressful start to the summer with the kids off from school, other business obligations, and some other life events happening.
Anyway, I'm back to share my weekly meal plan and exercise schedule with you. Sometimes I feel like I'm writing to myself, so it makes me so happy when I get emails from readers wondering where these emails are. Not that I like getting off track and behind schedule, but it's heart-warming to know you enjoy and appreciate the emails I send. Thank you.
Okay, let's get to it.
This week's meal plan is an easy one because our weekends are just so busy. We either have a graduation party, wedding, or another event to attend the entire month of July and August. It's crazy.
Most of the meals this week are using food from my pantry, fridge, and freezer. I'm always stocking my kitchen with healthy staples, so 1. I don't run out of essentials, and 2. I don't have to spend a lot of time in the grocery store.
My goal is always to whip together a healthy meal with the available foods, even if it's not an actual recipe.
With that said, here's what's on my meal plan this week.
Breakfast
Meal prep tips
- The smoothies will be made the morning I have one.
- I made the breakfast burritos a few weeks ago to freeze.
Lunch
Protein Powder Mason Jar Salads with Italian grilled chicken.
Meal prep tips
- I put together the salads later last week. I made and froze slices of grilled chicken a couple of weeks ago. By the way, this comes in super handy when I want to throw a few pieces of chicken into a salad.
Dinner
Turkey Burgers with roasted potatoes
One-Pot Chicken, Broccoli, and Rice
Baked Salsa Chicken (we will make burrito bowls)
Mini Meatloaves with Sweet Potatoes and Veggies
Leftovers
Meal prep
- This weekend I wasn't able to meal prep anything. However, I will do some prep tonight. I'll cook the rice and roast the potatoes. I'll throw everything else together the day we eat.
Snacks
Kind Bars
Meal prep
I will make the granola tonight.
If you are a Thrive Market customer, you can check out my healthy pantry staples list I have saved- including ingredients used in this meal plan. If you want to give Thrive Market a try, then here's 25% off your first order as a new subscriber.
Exercise Schedule
My goal this week is to exercise 5 times. I started Monday strong with a good workout, so I feel confident that I'll be able to keep that going all week. Although I have to get a spot removed from my thigh on Wednesday, I might need to take off Thursday and Friday. But, my goal is to get back to it by Saturday - even if it's only an easy workout.
Here's the exercise routine I'll follow:
- Monday - Cardio, arms, and core
- Tuesday – Cardio, legs, and core
- Wednesday – Cardio, arms, and core
- Thursday - Off
- Friday –Off
- Saturday - Cardio and combo strength-training
- Sunday – Cardio and combo strength-training
I do 45 minutes on the treadmill for cardio, which is a combination of running and power-walking at inclines.
I do basic toning moves like bicep curls, tricep extensions, squats, lounges, and exercise moves like that for toning. I use 5 – 8lb weights.
I follow the exercise routines that I put together for the OYS eBook Bundle.
Habits to focus on
Last week was a struggle with my schedule because we had a ton going on. I still got up early, but there were many mornings my focus was off.
This week my focus is on productivity. It will start with making sure I have my schedule and to-do list put together the night before.
Then I'll wake up by 4:30 am and work until 7:30 am. From there, I'll get in an hour or so of exercise, get ready, and then work for another 4-5 hours. With my summer, I'm learning that I need to be done by 3:00 pm because that seems to be when everyone wants a piece of me. So getting up early and staying productive in those early hours is essential with keeping my business moving forward.
Another focus is on staying hydrated. On top of drinking a daily smoothie, I want to drink 64 ounces of water every day. I don't know about you but sometimes drinking water is easier said than done. Whenever I track, it constantly amazing to me how much effort goes into drinking water.
Okay, that's my weekly meal plan and exercise schedule. I want these to be helpful, so please let me know if I can expand on or add anything else.
Have a great week!
Talk to you soon.
Tammy
Organize Yourself Skinny
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