Health Plan 2019

New Year, New You

I have not been able to exercise since Oct 2018 due to my back injury but I have been able to reach my weight loss goals based on diet alone. Since the holidays I am sitting around 149 lbs which is still considered overweight based on my height of 5ft 1in. So within 3 months I would like to take you on my weight loss journey of a goal weight of 130lbs. Today is the beginning of my healthy diet and workout plan. I will have weekly weigh ins, diet plans, and exercise goals. I am a meal prepper and don’t mind eating the same thing everyday. Although on Sundays me and my husband make nice extravagant meals such as steak, mushroom ravioli, and roasted brussel sprouts with all the fat and aoli needed to make a wonderful dinner. I guess you could say I have a weekly cheat meal. I also like to go grocery shopping on the weekend so I usually plan my meals in advance. I will be including recipes when needed. Please note that the meal plan is tailored for 1 person.

Weigh In: 149.4lbs

Healthy Eating Plan of 1200 Calories

Breakfast: 1 piece of Whole Wheat Toast, 1 Scrambled Egg, and a fruit smoothie/ 1 kiwi, 1 mango, 1/2 cup pineapples, 1/2 cup spinach, and 8oz of vanilla soy milk (sweet)

Lunch: 2tbs of Pesto with 4oz Salmon and 1 cup spinach arugula mix (salad)- no dressing due to olive oil content in pesto.

Freebie: Anything sweet or salty that is in the calorie range of 200 calories (daily treat). I opt for 100cal pudding cup.

Dinner: 4oz Chicken with 1/2 cup brown rice and 1cup bok choy.

Snack: Vanilla Yogurt cup and an apple

Breakfast: Same

Lunch: Same as day 1 but with 1/2 cup brown rice

Dinner: Same as day 1 but with 1 cup Carrots

Snack: 3 Celery sticks with 2 tbs peanut butter

Freebie: 100 cal pudding snack

Breakfast: same as day 1

Lunch: same as day 1 but with 1/2 cup red potatoes

Dinner: Same as day 1

Snack: Same as day 1

Freebie: 100 cal pudding snack

Exercise goal for the the week of Jan 7th – Jan 13 is Walk Daily 3miles.

I have a follow up with my surgeon on the 11th and hopefully I will be able to start physical therapy and get a green light for some yoga. My ultimate goal is to gain a strong core due to my back issues.

Published by Troops In Tune

Teaching self care practices with the principles of Yoga, Ayurveda, & Sound Healing

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