Health and Fitness, meal plan, Uncategorized, weight loss

Building Consistency in 2017

Happy Saturday Healthy Lifestyle Community! Can you believe that it’s the last day in 2016?! I seriously cannot believe how fast this year has gone and the thing is…it goes by faster and faster every year I get older. I don’t know about you but I’m looking forward to 2017 and ready to tackle new goals!

As I look over 2016 regarding my health and fitness goals the one main area that I need to improve is consistency! Not so much with my workouts because I do workout daily however when it comes to nutrition…well, that needs improvement! To help me improve this area of my journey I have decided to create my meal plan along with grocery list and recipes each week…and….SHARE IT WITH YOU! Not only will this allow me to focus more on my nutrition but it will also help you learn how to create your own meal plans. Many of the people who I work with in my online health and fitness accountability groups just don’t know where to begin when it comes to eating. They get overwhelmed by figuring out how much to eat, when to eat and what to eat. This is why I know without a doubt that this will help you and myself crush our goals in 2017!

Now, before I share my meal plan for this week I need you to keep one thing in mind. I normally do follow a dairy free and gluten-free lifestyle however going into 2017, I have decided to test the waters in living a paleo lifestyle. So what does that mean? It means that you will see a ton of lean protein, veggies, several servings of fruit but NO grains, dairy, legumes or processed foods. I decided to implement this style of eating for several reasons. First, I haven’t been sleeping well and from my research, living a paleo lifestyle improves your quality of sleep and resets your internal clock. Second, I have had an increase of aches and pains in the past several months which may be a form of inflammation. Consuming paleo friendly foods decrease the amount of inflammation in your body which decreased aches and pains. Lastly, with not being on my anti-depression medication any longer I really need to tap into whole foods with limited processing to maximize my body’s natural mood enhancers.

Along with following a paleo lifestyle, I will be continuing a 16:8 intermittent fasting eating schedule. This means that I fast for 16 hours and have an eating window of 8 hours. One of the benefits of intermittent fasting is you burn off your stored fat rather than burning sugar since you are fasting for 12+ hours. Intermittent fasting is NOT a diet change…it’s a behavior (schedule) change. During my eating window I will not be counting calories. Instead, I will follow a portion control system based off of the 21 Day Fix meal plan created by Team Beachbody. I do have a certain calorie bracket that I stay within based on my activity level and my goals. Within that bracket I am allowed so many calories from veggies, fruits, lean protein, carbs, healthy fats, seeds/dressings, and oils. You will see these container allotments on my meal plan at the top then below each meal you will notice a break down of containers within that meal.

So…in a nutshell….
How much will I be eating? Each day I will be between 2100 – 2300 calories. Out of theseΒ calories my goals are to each 6 veggies, 4 fruits, 6 lean protein, 4 carbohydrates, 1 healthy fat, 1 seeds/dressings and 6 teaspoons which is oils.

What will I be eating? My ‘fuel’ will come from lean protein such as chicken breast, lean steaks, ground turkey and Shakeology. I will also be consuming any veggies and non-starchy fruits. As far as carbohydrates are concern, I will be consuming thinks like sweet potatoes, plantains and unsweetened almond milk. I will NOT be eating grains since grains are NOT paleo friendly. This includes oats, quinoa and rice. Healthy fats will come from avocado, coconut oil, extra virgin olive oil and nut butters.

When to eat? Since I will be following the 16:8 intermittent fasting lifestyle I will be having an eating window from 1 PM to 9 PM. During my fasting window my only consumption will be a TON of water and my pre-workout prior to working out. You are allowed to have up to 50 calories during your fast window and my pre-workout falls below that which is great!

Now that I shared the back story of this new journey let’s get to the meal plan! Below you will see my meal plan for the coming week. You will notice that Saturday and Sunday are ‘pending’. The reason for this is I like to eat based on what I’m hungry for. With today being Saturday I have no way of knowing what I’m going to want next weekend or what I may have left over from this weeks meals. So…come Thursday or even Friday, I will start planning my weekend meals. Also, by doing this, it ensures that my produce, fruits and meats are going to be fresh since I’ll have to hit the grocery store again later in the week. I hate spending money on food and tossing it out because it went bad! This strategy works for our household. Β Feel free to print the below meal plan and shopping list and use it next week along with me! Β If you require fewer calories due to your activity level just make the necessary adjustments πŸ™‚

Meal Plan

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Shopping List

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I would love to know if by me sharing my weekly meal plan with you is going to help you create the healthy lifestyle you are wanting so please leave me a comment below! Also, if you would like to receive the Healthy Lifestyle Community weekly newsletters with recipes and tips on how to live a healthy lifestyle sign up HERE

Super excited to start 2017 off on the right foot and be equipped with the tools that are going to get me closer to my goals! Β If you would like to start 2017 by making yourself a priority but not sure where to start, need extra accountability or want to change your routine to maximize your efforts then simply email me at JenniferHepkaFitness@gmail.com and let’s see how I can help!

Now, off to get my workout done. Β Enjoy your Saturday!

Much Love,

Jennifer

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