To be successful at counting macros, or being on a diet in general, it’s a good idea to always being prepared. Meal prep and meal planning is the best way to stay on track. Lately, I’ve been sitting down on Sunday’s and planning every meal I’m going to eat throughout at least the work week on some awesome Post-Its I was gifted that have the days of the week printed on them. Then each night I can go into MyFitnessPal and add all the foods to see where my calories and macros are at.
Here’s a quick break down on how I meal plan daily.
BREAKFAST | The first thing I have in the morning is water. I try to drink at least 20 ounces of water before I eat my breakfast, or at least before I leave for work. Along with 20 ounces of water, I have a cup of coffee with creamer or some almond milk. With my water I take my vitamins and supplements: multi-vitamin, calcium with vitamin D, vitamin C, and fish oil. Breakfast during the week is usually egg whites or a protein shake – both of these I can eat at my desk at work if I’m running short on time.
LUNCH | All of my lunches are made in advance so I don’t have to do anything during the week, except pack everything in my lunch box. I did a massive meal prep about two weeks ago, so my freezer is stocked.
DINNER | On lifting days, dinner is pretty boring I’m not going to lie – a salad or protein shake is standard. But I try to make something fun at least one day out of the week, usually Wednesday or Friday, then eat any leftovers or have my cheat meal on the weekend. Last weekend was not good in terms of cheat meals, so I’m trying really hard not to have any of those if I can avoid it.
breakfast | Scrambled Egg Whites with Spinach & Light Feta, Rice Cake with Protein Paste
I shared this recipe in last week’s Friday Favorites because it’s quickly become my favorite breakfast meal. This week I was craving a little bit of something with the eggs so I added in the rice cake with the protein powder/paste mixture – the added sprinkles are fun too!
lunch | Baked Salmon, Broccoli, and Quinoa
I prepped eight of these dishes back when I started my cut. I purchased the salmon from Costco, which I cut in half into four ounce slices. I season the salmon with lemon juice, garlic, and lemon pepper seasoning then put frozen broccoli as the side. For a healthy carb I like quinoa or mashed cauliflower, which I also sprinkle with a little seasoning – I’ve been loving Lawry’s Seasoning Salt!
dinner | Stir Fry
Stir fry is often a go-to for us since it’s easy to make and good for both of our diets. This week I made the stir fry with the Morningstar Griller Crumbles, which I don’t usually buy, but they good to have on hand when I need to add a bit more protein into my daily macros.
breakfast | Protein Shake
Tuesday was back day and I wanted to ensure my muscles recovered as quickly as possible, especially since I picked up a cold early in the week and wasn’t feeling great. I made my normal protein shake recipe with only one scoop of protein powder. If I have a protein shake immediately after a workout or if I’m really short on my protein macros I’ll add in an extra scoop of protein powder and some water to make a larger shake.
lunch | Taco Salad with Morningstar Griller Crumbles and Black Beans
I love tacos, but I’d rather save my carbs for something other than tortillas, so I shredded up a bunch of Romaine lettuce, topped it with the taco filling, bell peppers, onions, black olives, a little cheese, and taco sauce. Not pictured is the hard boiled egg I had to reach my protein goal for lunch. Oh, and forever drinking Polar Seltzer.
dinner | Protein Pancakes
It was international pancake day Tuesday, and we missed it! Since neither of us were feeling great, I took a rest day from the gym and made protein pancakes for dinner. I shared this recipe this past week here – I love them! And yes, more sprinkles here! I topped the pancakes with a protein powder/water mixture and blueberries.
breakfast | Egg Whites again
I had originally planned for a protein shake Friday morning, but since I had one for dinner the night before I really wasn’t feeling it. Over the past few weeks I’ve really come to enjoy egg white scrambles and I also much prefer eating my meals, not drinking them.
lunch | Morningstar Griller Crumbles, Black Bean, Sweet Potato Skillet Dish
This recipe is inspired by this 15-Minute Turkey Sweet Potato Black Bean Skillet recipe I found looking for a way to incorporate sweet potatoes with the Morningstar Grillers. I add a string cheese to this as a side and it meets my protein goal for this meal. Siraracha and Lawry’s Seasoned Salt goes great on this as well!
dinner | Greek Yogurt with Protein Powder and Fruit, Edamame
I originally planned to have salad for dinner after my Friday run, but really wasn’t feeling it. I went with some plain Greek yogurt, added half a scoop of my Optimum Nutrition Vanilla Ice Cream Protein Powder and fruit, then had a side of steamed edamame.
Honestly, I really enjoy all of these meals a lot more than I thought I would. I’ve also noticed that I feel fuller longer since I’m eating more protein than I used to which is perfect for meating my fitness goals at the moment.
Thanks for reading!