Physical - Planning the Week Ahead (3/4/19 - 3/10/19)

tw: exercise, food, calories, weight


 Summary:

• Aim for ~2200-2300 cal/day, but don't sweat the details. Stick to my menu.
• Prepare and pre-portion snacks the night before. Don't plan meals.
• Aim to spread my exercise through the week.
• Aim to spread my snacks through the day.
• Weigh in once on Monday for a starting point, then put scale away.
• Focus on cleaning my home, organizing there and at my job.

Week #1 Menu

Breakfast Options [~350 cal]

• Protein shake with 1 scoop whey powder, 1 C almond milk, [banana or 1/2 cup berries], 1 T peanut butter.
• Three eggs, [1 slice wheat toast, or fruit]
• Bowl of cereal, skim milk, banana.

Home Lunch/Dinner Options [~660 cal]

• Pasta with marinara sauce, 1/4 C cheese, 1 cup microwaved vegetables
• Microwave macaroni & cheese
• Chicken chili with 1/4 C cheese, 1 cup microwaved vegetables

 Out Lunch/Dinner Options [~660 cal]

• Chipotle burrito bowl with light rice, half/half meat, extra vegetables, mild salsa, guacamole. 
• Local Asian burrito place: light rice, [pork or panang], extra vegetables.
• Local Nepalese place: rice, [palak paneer or chicken tikka masala], extra vegetables.

 Snacks [add up to ~600 cal, mixing from two lists]

• "Healthy"
• Greek yogurt 
• with mixed berries (170 cal) 
• with mixed nuts (280 cal)
• Protein bar (200 cal)
• Tuna salad with 1 can tuna, light mayo, celery. (110 cal)
• "Unhealthy"
• Bottled frappuccino (180 cal)
• Chips (variable)
• Fruit snacks (45 cal)

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Week #1 Exercise

Four days of exercise this week. Options include:

• 10,000 steps walking
• 20 minutes cycling
• 3 minute jump rope sets