Can you believe it’s already the middle of July?? This summer is flying by! I sat my butt (which is getting more and more toned every day, hooray!) on the couch most of the weekend and happily wasted it… At least it was raining and cloudy all day Saturday. I got a few good naps in too, and planned out all of our meals for the week. Here’s what’s on the menu:
Avocado, Chopped Hardboiled Egg and Mozzerella on Toast, with a Banana
On Rest Days – Chocolate Peanut Butter Banana Protein Shake
(Sorry, I don’t have recipes for either of these, I’m kinda just throwing some things together and hoping for the best. I’ll add recipes later this week if they turn out well and I remember!)
All of these meals are about 330 calories each. 3 meals a day at 330 calories each = 990 calories, plus a 240 calorie afternoon snack, and a 200 calorie dessert each day, brings me my goal total of 1430 calories per day. Just like last week, I also planned my carbs around my runs. I’m excited to give this diet plan a real chance this week since it’s a more “normal” week for me.
Mondays are my easy run days. I think the longest run I have on a Monday during my marathon training is just 5 miles. Just 5 miles. Who would’ve ever thought I’d be saying 5 miles was just 5 miles!? Anyways, I digress. I figured since I had easy runs on Mondays, and a pretty predictable day of watching my niece and maybe going to yoga at night, I’d dedicate my Monday posts to my weekly meal plans. I’m always looking for new good recipes, maybe some of you are too? If I’m going through this much work to put together my recipes for the week, I may as well share! So….
Ham and egg English muffins (homemade – cross your fingers!), with fresh pineapple
Whole Wheat English Muffins
On rest days – hardboiled eggs with fruit (banana, strawberries, cherries)
Meat stir fry with veggies – This is my “just it case” meal and will be whatever’s left in the fridge at the end of the week!
There are also snacks and desserts in there too. We have standard inexpensive snacks that we keep in the house and a Kitchen Safe full of fun sized chocolates for desserts. But that’s all another story for another day. What’s on your menu this week?
As I’m sitting here this morning meal planning for my week, I thinking how I could still make it to yoga even though I don’t think the class is challenging enough I’ve strayed so far from the diet that originally got me the results I wanted/needed. It’s so easy to slip back into old habits. Even habits as bad as having chips and dip for dinner and candy for breakfast. Sneaking food past your husband because he’ll be mad if you eat all the chocolate chips. I read a post by another blogger last night, Katie from Runs For Cookies, that described her struggle with the exact same thing. The one thing she pointed out that I’d never realized was that my healthy foods, the ones I make all the time – my fall back recipes, just didn’t taste as good as when I first started eating healthy. And I think it’s because I’ve welcomed processed foods and eating out back into my diet. Now the healthy stuff doesn’t taste as good and I crave the junk. I felt pretty convicted after reading Katie’s post and it reinforced that it’s time for me to buckle down and really get this under control. I am capable of fulfilling my nutritional needs. And especially while training for a marathon. Why would I think I could be a diet slacker while running 20-40 miles a week??
Getting back to the basics. When I first lost weight, what actually worked for me was The Biggest Loser diet. 4 servings of fruit and veggies, 3 servings of lean protein, 2 servings whole grain, and 1 “extra” (200 calories). 1200 calories per day and exercise. When I meal plan, I’m not too far off from that plan. I just have something like 5-10 servings of “extras” instead of one. I realized this weekend, though, that I’m not eating enough around my workouts so I’m starving by the afternoon. Which means I’m more likely to eat junk instead of my planned out meals. My new daily plan needs to look something like this:
(Please keep in mind that I’m not a nutritionist, this is just a tweak on what’s worked for me and what I think will work for me in the future. Please see a professional dietitian or doctor before jumping on any diet bandwagon!)
My Running Diet Plan
That’s right. I got all fancy on ya. I bet you didn’t expect that! Anyway, I’m basically sticking to The Biggest Loser diet standards, just putting my carbs right before and after I run. Here are a few more adjustments I’m making to the diet:
Dividing my “extra” calories between dessert (gotta have a little chocolate before bed!) and my afternoon snack. The afternoon snack one may move to breakfast, lunch, or dinner, depending on what I’m making.
Eating more than 1200 calories. There’s just no way to eat that little when I’m running so much. But I am going to try for 330 calorie meals, and 200 calorie snacks and desserts. That’s a little under 1400 calories. On days that I have long runs, I’ll probably add in an extra 200 calorie morning snack.
Eating more than 1 serving of fruits an veggies at meals. According to the USDA, one serving of a fruit or veggie is just a half cup. There’s no way I’m going to have just 4 oz (one serving) of lean protein and a half cup of veggies for a meal. It’s not enough food. So I may have 2 servings. Or even 3! Veggies especially have so little calories that I have some wiggle room to eat more of those.
Did you notice that dairy isn’t included anywhere in the plan? It’s a little hidden. Yogurt, eggs can count as a lean protein and milk and cheese would be considered “extras”. Butter and oil are obviously “extras” too. I usually use an olive oil mister when cooking. The calories are so minimal, maybe just 10-20 to coat a pan, that I don’t typically count it toward any category. I do count the calories though!
So now I’m off to make my meal plan according to this new/old plan. Wish me luck!