Whole30 Meal Plan and Workout Schedule 12-28-15
Meal Plan - Week of December 28
This week's meal is based on the Whole30 Plan. (Essentially grain-free, dairy-free, legume-free, sugar-free and processed icky stuff-free.)
The meal plan is also perfectly compatible with the 21 Day Fix and The Master's Hammer & Chisel. You will just have to adjust your portions and macros a bit. (Whole30 is higher in healthy fats and is based on 3 meals per day - no snacking.)
I have toyed with the idea of a Whole30 in the past but now I am committing. (So please hold me accountable.) I am making this big dietary change not for weight loss - it is to see if anything I am eating is causing some nagging health issues I am struggling with, the main one being constant joint pain. It's hard to be happy and positive and lead my fitness challenge groups when I feel like crap, lol.
So I am doing this because I owe it to myself to investigate anything that might help me feel better. Even if that means giving up my beloved ice cream.
I will share more about my Whole30 journey, but back to meal planning...
This week's meal plan.
I'm doing my meal planning in Plan to Eat now and it saves tons of time and headache. If you are a Plan to Eat user, friend me and we can share recipes! My user name on Plan to Eat is WeighToMaintain.
Check out this week's menu....
[clickToTweet tweet="Need Whole30 meal planning ideas? Check out this simple plan. #whole30" quote="Need Whole30 meal planning ideas? Check out this simple plan."]
Links to Recipes:
Cinnamon Banana Chia Seed Pudding
Jacqui's Simple Fish Tacos (modify for Whole30)
Chicken and Cauliflower Fried Rice
Crockpot Buffalo Chicken Lettuce Wraps
Greek Meatballs with Avocado Tzatziki Sauce (no sour cream)
Chia Seed Pudding with Blackberries, Coconut and Pistachios (I'll sub nuts on hand)
Spaghetti Squash with Paleo Meat Sauce
Twice-Baked Breakfast Sweet Potatoes
I totally reserve the right to eat eggs, canned tuna, carrots and avocado if I get overwhelmed and don't feel like cooking!
Click to view past meal plans.
Workouts
I am putting The Masters Hammer & Chisel on hold this week and will re-start it again with my challenge group on January 4. I am using this as a rest and recover week. Here is my tentative schedule.
| Monday | Fire 45 + 21 Day Fix Yoga |
| Tuesday | Dirty 30 + Yoga |
| Wednesday | REST |
| Thursday | Cize 5 & 6 + Yoga |
| Friday | Hip Hop Abs - whatever looks fun :) |
| Saturday | Walk + Dirty 30 |
| Sunday | Long Walk + Yoga |
Goals for the Week
1. I will follow the Whole30 with ZERO cheats or deviations!
2. I will focus on the delicious food I CAN eat.
3. I will spend 10-15 minutes reading or listening to personal development every day this week.
Lesson Learned from Last Week
Indulging in rich holiday food makes me feel like crap. But sometimes it's worth it.
Last week had Christmas Eve and Christmas Day, which meant cookies and rich food and drinks - you know, all the crap I don't normally eat but decided to indulge.
Now I'm feeling chubby and bloated and icky. But I'm also happy I ate peppermint stick ice cream, and my son's homemade chocolate mint brownies, and cheesy potato casserole.
No regrets here.
What's your plan?
You can use my plan as an example, or formulate your own. Let's approach the week with enthusiasm and a positive attitude. Good luck!
Print this week's meal plan: Meal Plan December 28
Try Plan to Eat for free: Meal Planner & Grocery Shopping List Maker
You can find past meal plans here: Weekly Meal Plans
Or, my super easy Free Spirit Guide to Meal Planning
Here is the workout program I will continue next week: The Master's Hammer & Chisel