clean eating

What I’m Eating This Week

One of the perks of meal prepping is knowing exactly what you will be eating during the week ahead.

meal prepping

I thought I would start sharing my meal prep/plans in case it might help out someone else. If you’re feeling stuck, uninspired, or bored, I hope these will help you. I also hope it will keep me motivated to not get into a food rut and to try new things.

Breakasts

breakfast meal prep oats and yogurt meal prep

I’ll be having yogurt messes for breakfast.

  • 1 cup plain Greek yogurt
  • 1/3 cup old-fashioned oatmeal
  • 1/2 banana
  • 1 tablespoon peanut butter
  • 1/2 tablespoon chia seeds
  • ground cinnamon (to taste)

Post-Workout

shake prep

After my workouts this week, I’ll be having fruit and veggie protein shakes.

  • 1 scoop plain protein powder
  • 1 scoop glutamine (optional)
  • 1/2 cup frozen peaches
  • 1/2 cup frozen raspberries
  • 2 handfuls of spinach
  • 1 cup 2% milk

I use unsweetened, plain protein powder that can basically be flavored any way you would like. The frozen fruit alone won’t make this shake super sweet. You can add stevia if you prefer a sweeter shake.

Lunch

I’m making double-protein turkey and cheese sandwiches for lunch, with a serving of fruit on the side. I’ll be making these daily because I feel like bread tends to get too dry when left in the refrigerator for a few days.

Dinner

chili family dinner

Below is our plan for dinners this week. We have done a lot of the prep ahead of time (cutting veggies, meat, etc.) and will be having leftovers a few nights, too.

Sunday: Chili (made by Jeremy’s dad)
Monday: Crockpot Nikujaga (Japanese beef stew)
Tuesday: Fiesta Skillet dinner
Wednesday: Crockpot Mongolian beef, served over rice
Thursday: chicken/fish, roasted broccoli, Annie’s mac ‘n cheese
Friday: Nikujaga leftovers
Saturday: Fiesta Skillet lefftovers

If you enjoy these types of posts, please leave a comment below and let me know. I appreciate all of your feedback!

What Saturdays are made of

Recently I’ve been in a big rut. I’m [[REALLY]] ready to move back home (to the U.S.) and I’m counting the days until my job in Japan is finished.

But today was just the day I needed to perk my mood back up.

nikefreerun3

Starting with a run—well, technically starting with sleeping in and then running. My marathon training plan called for two long/slow miles. But, after I got moving this morning I was feeling good and figured I’d go for 3.

garmin3miles

Not going to lie—that third mile was a pure mental game with myself. I knew I could do it physically, but mentally I just didn’t want to. But I did it and felt totally awesome afterwards.

post-3

Mornings are quickly getting hotter (and more humid) though, so I need to start waking up early to get in runs or this summer is going to be pure torture.

I also did half of GPPs workout for the day after my run. Burpees are evil. Burpees after running for 30 minutes are just plain torture.

lean and green lunch

A long shower (J kept saying something about me smelling bad, but I don’t know what he was talking about…) and a lean and green lunch was much needed.

And then I took a glorious hour-long nap. Exactly what I wanted.

banana nut muffin

I spent some time playing in the kitchen this afternoon—something I’ve not done in way too long. I made some healthy banana nut muffins, some homemade almond butter, and some crunchy honey roasted peanut butter for J.

I also finally got around to finishing a book I’ve been reading for about two weeks (maybe longer?). The more Jodi Picoult books I read, the more I love her as a writer. Now, I don’t know anything about the woman as a person, but as a writer, she sure knows how to get a reader by the heart.

lean and green dinner

Dinner was another lean and green (protein+veggies) meal. I made a 3+1 omelet (3 egg whites+1 egg yolk) with some cheese inside and put together a bucket salad on the side.

Now it’s nearing bedtime and I’m enjoying some tea. Going to hang out with The Husband for a bit and drift off to dreamland. Need my Zzz’s to have energy for tomorrow’s GPP workout (which looks awesome!).

Everyday is new

Remember my goal of moderation/portion control at Saturday night’s dinner and karaoke party? Epic fail. Epic, epic, epic fail.

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That’s all I’ll say.

But the good news is that everyday is new and we get a chance to start over any time we choose. So that’s where I’m at this Tuesday. Starting over after a crazy Saturday night and a less than stellar Sunday and Monday is just what I need.

Truthfully, I feel like crap after eating so poorly and not taking very good care of myself for those few days. Clean eating makes my body feel great and full of energy—all it takes is a few days of junk food to be quickly reminded of why I choose to eat clean. Unfortunately, it does take a few days of clean eating to get back to feeling like myself. In the meantime, I’m riding out the “brain fog” and low energy wave.

I skipped my workouts on Sunday and Monday, so I knew I needed to tackle today’s GPP workout this morning and get back to business.

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It was tough, but it was fun. And those Dippy Birds were some of the most awkward exercises I’ve ever tried, but a good challenge. I bet I’ll feel them tomorrow.

All together I was able to complete 5 non-RX rounds.

I didn’t run though. My feet are still tired from my run on Saturday afternoon + Saturday night shenanigans. I’m going to run tomorrow if the weather cooperates.

I’m also grocery shopping today. There’s not a piece of fruit to be found in our apartment and that is sad.

Now for something totally different:

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J had the day off work yesterday so we finally took a daytrip to Kamakura. We’ve been saying we wanted to do this for months, but every time we planned the trip the weather ended up being awful. Luckily, yesterday was gorgeous and we had a great time.

The main reason I wanted to make it up to Kamakura before leaving Japan was to see The Big Buddha.

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I’m not Buddhist, but I had to stand in awe of this statue and the sheer manpower it would have taken to build it in its day. It was created in the 1200s and it’s so large that you can go inside. Truly breathtaking.

Okay… time to power through this Tuesday!

Real Food Commitment

Currently reading:

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(LOVE using the Kindle app for my android and computer, by the way.)

I started In Defense of Food two days ago, and I’m already about 1/4 of the way through. I love everything about food—cooking it, eating it, and especially reading about it. In fact, when I decided to become a personal trainer I had a difficult time deciding between training or going back to school for a degree in dietetics. I still want to further my certification to include nutrition someday.

The reason I’m writing about this book is because #1: I think you should go read it if you haven’t already. And #2: It’s inspired and motivated me to get back to eating clean, whole food. NOT the food-like substances that are ever-present in the supermarket, but real food.

When my husband and I first moved to Japan I ate very clean—mostly because I couldn’t read the ingredients on any packages and was nervous to purchase stuff I didn’t recognize. The result? I was happy, healthy, and dropped quite easily to a natural weight that was easy to maintain. Unfortunately, as my comfort with reading Japanese food labels grew, so did the amount of processed food in  my shopping cart. The result? I’m still happy, but I’m definitely no longer at a natural, healthy weight for my body (though I’m getting there…).

I miss enjoying the simplicity of REAL, WHOLE food. I miss making things by hand—the foods I learned to make myself in those first few months in Japan range from tortillas, applesauce, and granola bars, to soups. Experimenting in the kitchen was fun! Why did I stop?!?

But, like I mentioned, a lot of this has gone away. Instead of grabbing fruit as a snack, I reach for a processed bar. Instead of eating a huge salad for lunch, I grab whatever is quickest.

My pledge: to return to clean eating! With the exception of one meal dining out each week and one sweet treat, I will stick with real food. Food that has ingredients I recognize and can explain. I will honor my hunger and eat when my body sends the signal and that food will be REAL.

Anyone else want to join?

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Oh look, real food for dinner! :)