Meal Planning on the 21 Day Fix

I have been meal planning for a long time, especially meal planning on a budget.  But I admit, I was slightly overwhelmed right before the 21 Day fix started.

How much food do I need? 

What meals should I eat? 

How will I divide these containers over the course of the day? 

Will I be hungry?

So the Sunday before my first day of Round 1, I spent THREE hours in the kitchen prepping food. Seriously, who has three extra hours?!?!   I was stressed….and I am a planner and LOVE to meal plan. And when it was all said and done, I didn’t use some of what I prepped as it was just TOO much.

So the next week I simplified and over the past 5 weeks have come up with some easy tips on meal planning for the 21 Day Fix.

It is crazy HOW simple this can be!!  Though I think part of it is accepting this as a life style change and getting use to it!

These are "tips" (using that loosely, more like the things I do!) that worked for ME. Everyone is different, but thought I would share in case one or more helped you!

1. SIMPLIFY! 

See above! Seriously, do not over plan meals. Especially if you are new to the program. Yes, the planner is saying don’t plan too much. I am a walking contradiction in SO many ways. I would, for the first week or two, keep your breakfasts and lunches simple. Maybe even the same with slight variations until you get use to the program, containers, how much you will eat, and proper portions.

So I did hard-boiled eggs or steel cut oats in the morning, salads for lunch, and yogurt and fruit or cottage cheese and fruit or hummus and veggies for snacks. My dinners I explored a little bit, but still kept it simple…maybe only trying one or two new recipes a week.   I also tried to incorporate "normal" food we always made before, just adjusted slightly.  I also picked only two different fruits and veggies for the week and that is what you use.  Unless you know you will use them, don't buy all the fruits and veggies.  It is more to prep and may go to waste.  Wait and see how the program works for YOU and then start adding more each week.  But to start, simplify!

Simple mushroom cap pizza!

2. Eggs are an EGG-cellent idea! 

These are my go-to food. TWO eggs = ONE red container. AWESOME. I always have hardboiled eggs to add to a salad or grab as a snack or breakfast. I also keep plenty of eggs to add to a meal or make as an meal! I have omelets at least once a week. And of course, being on a budget, eggs are fantastic. Go get those eggs!!

Spaghetti Squash "pasta" w/ poached egg

Baked egg in mushroom cap

3. Take shortcuts when you can.

Sometimes meal prep and cutting up all those veggies can be a lot.  I try to take short cuts. I buy a rotisserie chicken on Monday and shred it all up and put it in a bag for the week. I add this to salads, omelets or make meals out of it. Again, very cost effective and saves so much time.  My friend just introduced me to using steel cut oats, some water, yogurt and fruit and mixing it and putting in the fridge overnight for breakfast the next day*.  Takes literally two minutes and DONE.  Huge time saver, you know instead of cooking the oats and storing them and measuring the next day. As my son says...boring. I also buy baby carrots...I know, some are against them.  But Henry and I eat them and it is SO much easier.  For me sometimes spending a little more on individually priced items that save time is better.


4. Plan Snacks. 

Now, I think when you eat whole/clean foods you get more food and feel more full. BUT, if you are a snacker (is that a word), like I am, then making sure you always have 21 day fix approved snacks is key. Cottage cheese, apples, grapes, yogurt with peanut butter to dip your apples in – yum, veggies and hummus are a few of my go-to snacks. I am actually going to start exploring new snack ideas for the second round to change it up a bit!!  Just make sure you have options so if you DO get hungry, you are not gravitating towards the unhealthier snacks!

Just found this...21 Day Fix Buffalo Chicken Dip!  Cant wait to try it!

INGREDIENTS

1/2 red container Greek yogurt

1/2 red container shredded chicken

1/2 blue container shredded cheese

1 green container veggies

Tapatio, Franks Red Sauce or favorite hot sauce

DIRECTIONS

*Preheat oven to 350

* mix yogurt, chicken and 1/2 of cheese and hot sauce

* scoop into oven safe bowl 

*Bake for 15 minutes until heated all the way through

1 red container, 1/2 blue container and 1 green container!

5. Write it down!

Every night I plan my food for the next day and pack it and write it in my journal. Yep, no app for me, I hand write. I actually plan our dinners for the entire week on Friday, but lunches and stuff I go day by day, but always one day ahead.  I can do this because I keep my lunches and breakfast simple and consistent.  The dinners are the ones where there is more of a chance to have higher calories or the need for certain container amounts. So if I know what we are eating for dinner and how many containers I will need, I can adjust daily for my other food based on what we have and sounds good. But write it down! You will forget how much you had if you don’t. Plus, it is nice to go back for ideas!!

6. Have fun!

Enjoy the cooking or prepping of food.  For me, three hours was not enjoyable, but an hour or so is!  Let your kids help and wash items or pack your lunches...my son loves putting items into the containers to measure out.  I am embracing the food.  Appreciating the preparation I put into getting my meals ready each week.  I am now trying new foods and meals and exploring all the options out there!!  I also am having fun with how I take my food to work (bento boxes are great - i use these), but that is just me :-) Remember, this is a lifestyle change, NOT a diet.  So if you do not love it and embrace this or appreciate how this food fuels your body, it is going to be harder to stick with it.  So have fun with it!!

And to help out, here are some of my favorite things to eat! 
All simple, easy to prep, budget friendly and 21 Day Fix approved!

Shrimp kabobs

Pita Pizzas/Mushroom Cap Pizzas
Spinach, chicken, feta whole wheat quesadillas

Fajitas

Omelets 

Grilled Chicken/Fish with veggies

Spaghetti Squash with spinach, turkey bacon, feta, & poached egg 

(used THIS method to cook the squash, but made my own recipe how I wanted)

Mushroom caps with baked eggs inside - HERE

Anything IN a pita!

Taco bowls

Greek nachos 

(baked whole wheat tortilla slices, feta, tomato, cucumber, lemon, and maybe so fresh herbs!)

Yogurt (1/2 R) with peanut butter (2 tsp) and apple slices (1P)

Chocolate, Peanut Butter Banana "ice cream"

(blend a cut/frozen banana until creamy.  Add a tsp cocoa powder and 1-2 tsp peanut butter)

Salads!

And just because I have salads every day doesn’t mean they have to be boring. I have gotten great at making AMAZING and different salads every day!! I cut up the lettuce and wash it the beginning of the week. Let it sit out and dry completely then bag it up so I have lettuce for the entire work week!  I fill my salads full of veggies and make it a pretty large meal so I am not as hungry in the evenings!  For me, evenings is when I am the hungriest so I try to curb that by eating a lot and more frequently the first half of the day!

So what do you do for your meals?  Any other tips to share?

*Overnight steel cut oats - 1/2 yellow oats raw, 1/2 yellow water, 1 red yogurt....mix and top with fruit.  Put in fridge covered for 4-6 hours or overnight.

21 Day Fix Review – My Life Is Changing

Ok, perhaps not a review, but more my thoughts on the 21 day fix.


I just completed Round 1 of the 21 Day Fix and I must say the past 21 Days have been truly life changing.

I know, that is a pretty powerful statement, but it is true.  And keep in mind this is coming from the girl who is a [past] binge eater, loves food, hates working out and has NEVER been able to stick with a diet.

But of course, this isn’t a diet.  This truly is a lifestyle change.

The past few weeks have been emotional, busy and I have been far from perfect with the program.  Good thing the program is not seeking perfection.

Did I work out every day?
Nope, but as many days as I could and FAR more than I have in the last 5 years. (maybe missed 4)

Did I ever “cheat” with my food? 
Yep, I may have had a couple bites of cake or a few bites of cheese dip one day.  But the majority of the time, I was spot on with my eating.  And actually loved what I was eating! (pics below)

But honestly, none of that matters to me anymore...the "did I follow everything exactly".  (Big change!)  I am not trying to feel guilty for my choices of working out or what I eat, because when I put the guilt with food, or any emotions for that matter, then that is when I eat poorly.  I am doing the best I can and focusing on all my healthy choices.

What matters to me now is HOW I FEEL.

Plain and simple. 

And eating whole foods and working out regularly makes me feel amazing….and I haven’t felt amazing in a long time in regards to my body.

I have waited a few days to write my recap because I wanted to see what I did after the program was done.  I didn’t want to check in with the group that is still open.  I didn’t want to plan.  I didn't want accountability.  I know it sounds weird or backwards, but I wanted to see what I DID, back in my “normal” life. Would I go back to my old ways or would I stay with it naturally.

As it turns out, I am naturally gravitating towards the healthy way of eating/living because it really does make me feel better.

Yes, I will admit, I haven’t worked out the past few days (and I notice it and am going back to it) and I have strayed from the meal plan a couple times, but folks I am actually craving that lifestyle.  I want my salads and containers of WHOLE food and packing it for lunch EVERY day.  I actually am still drinking coffee with raw sugar….YEAH, the girl who bitched and complained and cried, literally, about giving up her creamer is still drinking black coffee with raw sugar.

Boom.  Changed.

Yes, I had a piece of pizza Tuesday, but I had a huge salad with it. AND, I didn’t have four pieces of pizza like before.  I am learning to incorporate this into my life and make the healthier choices.  You know that "binge" mentality of not being able wanting to stop, being obsessed with eating as much as I can and if I can't I get mad.  Nope, I just wanted a taste.  I enjoyed the food, but I wasn’t obsessing over it like I have always done in the past.  Same when I had a few bites of a cake, that was enough.  I didn’t need a piece of cake and then another later that day.

To some this may not seem like a success.  But for an emotional binge eating, overweight, food obsessed person….it is HUGE.

This program has done far more for me than I ever expected.  I went into thinking, I really hope this helps me get over this plateau and lose weight and is the quick fix I need.  But instead, I came out feeling like it truly changed my life.

It changed how I feel.  I have more energy.  I feel healthier and not weighed down by the processed foods.

It changed my desire to workout.  I still dread working out simply because finding time to do it can be more of a challenge and is not ideal, but I know I can workout now.  I feel myself and see myself getting stronger.  I am doing moves I couldn’t do three weeks ago.  When I go a day without working out, I am excited ready to get back at it.

It changed how I look at food.  This may be the biggest.  Right now marks the healthiest relationship I have ever had with food.

Yep, that is worth repeating.

At 35, I have the healthiest relationship with food I have ever had.

I respect how the “right” foods can fuel my body and the wrong foods make me sluggish.  I am looking at portions differently.  I am cutting those emotional ties that I have towards food.  I am learning (yes still learning) the difference between my needs vs my wants.  And I am learning how to control my desire for those wants.   Now, I am not giving up all those “wants", no, we like those things in moderation.  But I am carefully choosing what I prefer to put in my body instead of putting it ALL in. The 90/10* rule folks...well, it may be more like 80/20 for me, but I am working on it.

Here is what I got to eat....still great food, but in the right amounts and HEALTHY/WHOLE foods.

It changed what I thought I was capable of doing.

It changed what I thought was healthy and what I now realize is healthy. 

It changed my body and my mind.

I am seeing myself for ME.  Something I have always struggled with.

Was this easy?  No.

Does the group help? YES.  They keep you accountable and are amazing!

Am I still learning? Of Course.

Do I still have a long way to go? Duh….but focusing on the NOW.

Does the program make sense? Yes.

Can I follow it and stick with it? You bet.

Can I do this for me?  Absolutely!!

I am currently down 9lbs and 18 inches (counting arms, chest, waist, hips, thighs and calves) in the past three weeks.

You guys.  That is 28lbs total since I started in January.

 (from January - August)

So with all that said, why do I say this is life changing? 

Because, this is my life and it needed changed and this is the program that is finally helping with that.

I am not just doing the 21 Day Fix to look great in bikini or tone up a bit (which are still great reasons to try it!).

But for me it is so much more.

It is about my health now and as I get older.

It is about my future.

It is about how I feel.

It is about no longer missing opportunities with my son because I am too embarrassed with the way I look to go somewhere or do something with him. (this one makes me cry all the time)

It is about no longer worrying if I will be able to fit in a seat or something, because of my weight.

It is about no longer not going places with my husband because I am embarrassed that he will be embarrassed (though that has never given me reason to think that, I still do because of my own insecurities).

It is about me not getting so angry with myself about the way I look and feel that I take it out on those around me.

It is about not feeling guilty when I eat, especially in public, and instead learning to appreciate food and feel comfortable eating so i don't want to hide and binge.

It is about so much more than just losing a few pounds.

It is about finally feeling LIKE ME and not this person “trapped” in this body.

So would I recommend this program? YES.

Is it tough? YES. But a good tough.

Is it worth it? Without a doubt.

Can YOU do this? YES!!  If I can, you can!

If you put in the work and time.  Plan your meals.  Workout. You will not only see results, but FEEL the results!!!

I will be starting my second round in September!!  The group dynamic is truly amazing...all about the accountability and probably the only way I got through this with the results I did!


What are YOUR thoughts of the Fix? Has it changed YOUR life yet?

.....

Other posts on the 21 Day Fix from me HERE and HERE.



I am at the point where in the next few months, I want to be a coach and continue my journey while also supporting those who are on a similar journey.  I want to inspire those who are in a similar place and have tried everything to lose weight and continue to BE inspired as I move forward with my weight loss journey.  I truly feel this is a program that can do that.

*90/10 Rule - if you eat healthy and workout 90% of the time, it allows for that other 10% of the time to have that leeway and enjoy those times where you do not follow the healthy eating.

21 Day Fix – Week 1 Complete

So I completed my first week of the 21 Day Fix and I couldn’t be more THRILLED with the results and how I am feeling.

You guys.

This program is legit!  IT. WORKS.

I have been trying some sort of diet on and off my entire life.  None work, or at least they only work short term.  And you already know of my struggles the past four months not losing weight and being stuck at the same spot.  So going in I had this weird ying and yang of positive and negative thinking. (“Maybe this will actually work!!  Maybe like everything else, this won’t work for me either.”)

And as someone who has struggled with weight issues my entire life and has a hard time losing weight because I love food so much and most diets restrict all foods, I wasn’t sure what sort of results I would see.

But this is NOT A DIET.  It is a lifestyle change.  A program to reset not only your body but the way you look and think about food.

I admit, going into it I was a bit overwhelmed.  I meal plan, but I felt I needed to OVER plan.  I wasn’t sure how much food would fit into the containers so I didn’t know how much to buy.  Would I be hungry?  Would I have time for this? And working out EVERY DAY, seriously, I can barely workout ONE day.

But I needed to try.  I wanted to try.

Day one my biggest issue was my coffee.  I believe I literally thought about my coffee and creamer 85% of the day. Addicted much?!?!  I talked about this in my previous post HERE.

My husband’s insightful words, really stuck with me: “Stop thinking about the coffee and think about how much better you will feel in a few weeks, let alone a few months.”

I have repeated this to myself nearly every day.  And it wasn’t just in reference to the coffee it was in reference to everything.  It was about working out.  It was about clean eating.  It was about taking care of MYSELF.

I want this.  Oh, you have no idea how bad I want to succeed and get this extra weight off.

So I just did it and did the best I could.

My fears were quickly put to rest by one simple thing…..the facebook group I am involved in.

This is key. 

They are going through the SAME THING. 

They have days where they do not want to workout or their bodies are so sore they can’t walk.  They have days where they eat that cheeseburger or scone instead of their containers of food.  They have days where they do not want to prep One. More. Meal.  Holy shit...they are just like me and I am not the only one thinking these things!!!  

They also have days where they shine!  They fit that workout in, even at 9:30 at night.  They follow their meal plan exactly!  They lose weight and/or feel better!  

We encourage, motivate and inspire each other to keep going.  It is amazing.  Even after only a week, you feel that comradery and genuine support.

So instead of getting discouraged after day 1 (no coffee and a very hard workout) and putting my DVD’s back on the shelf with all my other dust collected DVD’s I only used for a short time…I pushed through.  I felt like I needed to push through for them…I didn’t want to be the ONLY one not doing the workout!!  I mean, we all felt like shit after a hard workout, why should I be the only one who didn’t.

I committed to 21 days. 

It is only 21 days. 

I can do this. 

WE can do this.

One week in, you wouldn’t believe how much easier* things have gotten!!

I am getting through my workouts out with more strength!  I still modify almost all the moves, but I am doing it and I feel stronger!  Even daily tasks around the house seem to come easier.  Yes, I have been pretty much sore since last Monday…but that shows I am working hard, right!!

I have energy!  I am drinking HALF the amount of coffee I was before I started and with only a teaspoon of raw sugar.  I drink one cup in the morning and one after lunch.  And I still have FAR more energy than I have had in YEARS!

I am eating well and following the program!  I haven’t been craving salts and sugars nearly as much as I thought I would.  I think because I AM eating and eating a lot, I am not hungry.  That processed sugar isn’t making me want more food, I have natural sugars in my body that are keeping it energized and sustained throughout the day.

I am losing weight and inches!  This is no joke, the first week I lost 6 lbs and 10.5 inches.  Stop it.  JUST STOP.  I didn’t believe it at first, even though I can feel the changes.  I think that right there speaks for the program.  And I know this won’t continue at this drastic of a pace, but still it happened and I hope to see some continued results!

So that is WEEK ONE!! 

Some may ask (because I have already asked myself the same things):

“Your only one week in, you are just trying to sell things, that is why you are so enthusiastic about a program.” (Nope. I am not a coach!  And even if I was or become one, what I am “selling” is the happiness and excitement that comes with making HUGE changes in your life after decades of struggling to make those changes.  This is someone who is very overweight and finding something that is working and I am beyond thrilled.) 

“Ok, how can you really love this so much if you have only done it for one week??”

(Because I FEEL and SEE the difference!!  If this is how I feel after ONE week, I can only imagine how I will feel after three weeks or three months!!)

“You won’t feel like this in a couple more weeks, the newness will wear off.”

(I think the hardest part is over.  That first week.  That isn’t at all to say this still isn’t hard, because it IS and will be.  But from this point on every week will get a little better and I am seeing that now!  Even if I plateau again, I am working out…the thing I have been dreading and avoiding since, well forever.)

And believe, I know the excitement will wear off a bit and I will want real pizza and not a pita pizza like I am having tonight.  I know I will want that slice of cake or a hot fudge sundae and not banana "ice cream".  I know there will be days I don’t work out.

But that is the beauty of this…if I can maintain this for at least 90% of the time and have 10% for those extra treats then it is still great and I am still moving forward and being as healthy as I can be!! (90/10 philosophy HERE)

Here are some things I ate this week!!

Look at this weekend lunch!!!

Typical work lunch. 

Went out to eat and made the "right" choices!  tasty! 

Fajita night!!  Limited the oils and had an amazing and filling meal!

Breakfast on the weekend done right!!!  

Goat cheese omelet with sauteed spinach and mushrooms and turkey bacon...with a side of fruit!)

Dessert...YES PLEASE!  

Banana "ice cream" with peanut butter, cocoa powder and mini chocolate chips!

Portabella mushrooms with an egg INSIDE!  

Spinach and grilled chicken, pita and some hummus.  Delicious.

I will post before and after pictures and my final thoughts after the program is over in two weeks!!!

*I say easier, but this is not easy.  I am just getting better with every passing day.

Day One – The 21 Day Fix!!

Yesterday I started the 21 day fix.  More about it HERE.

As you may have read previously, I have been in a bit of a rut and my weight loss has stalled.  So I thought this could be the kick start I once again needed.  I also have the encouragement of a dear friend who is the Beach Body coach and about 20 people in our group who are also doing similar “fixes” for the next 21 days!!  So that coupled with the continued support of family and other friends I thought, I NEED TO DO THIS FOR ME!!!

Note: A support group is priceless.  I never use to think that, now I am all like…the more the merrier!  (Online of course.  Never in person.  Can't take that social interaction.)

Now I get I am ONE day into the program, but still here are my initial impressions of what the 21 day fix is all about.  I wanted to write them down now and then go back and see what I think after 21 days.

The 21 Day fix is all about changing your habits (it takes 21 days to make new habits, so they say)  It is about clean eating, working out, learning about proper portions, keeping your body properly fueled, and making a lifestyle change.

Let me say while this program does say you will lose weight and inches, and in many cases a large amount in a short period of time, I would not consider this a diet.  Or at the least a fad diet.  This program could (and should) easily be incorporated into your daily life when you are at the fitness level you wish to be at.  It is VERY well balanced between food and exercise and is more of a kickstart to healthy living.

Meal Planning - It Is All About the Prep

So I have been having difficulty losing weight, even on a diet.  I am getting some tests done just to see if it is hormonal or something, but I also am looking to refocus my diet and cut out even more sugars and carbs and work on portion control.

To help with this I will be starting the 21 Day Fix in a week!!  Am I suppose to be excited about that?!?!  So I decided to prepare for that this week by getting back into the more strict lunches and meal prep (the last few weeks I haven't planned as much).  I haven't received my 21 Day Fix yet, so not sure what my portions will be, but either way I planned a healthy and lower carb meals for *most* of the week, at least during the day!

Meal prep in full force for breakfast and lunches for the week!!  I need a bigger kitchen for sure...

Breakfast will be spinach and feta Egg Muffins for the week.  Approximately 105 calories each.

Spray large muffin tin with Pam.  Crack one egg in each and stir to break the yolk.  Add 1/8-1/4 cup chopped fresh spinach and 1 tbsp feta to each egg.  Add pepper to taste.  Stir to combine.  Bake at 350 for about 18 minutes or until set.  I will probably eat with a piece of toast, Lovi'n fresh aldi bread, that is 70 calories a slice!!  And of course coffee.

Easy peasy, lemon squeezy!! Breakfast DONE!


On to lunches.  This week I have two different sets of lunches.

Three days I am having salad, hard boiled egg, 2 oz rotisserie chicken, cucumbers and yogurt ranch. Calories approximately 245 calories.

The other two days lunch will be buffalo chicken lettuce wraps. 4oz rotisserie chicken with franks red hot and celery mixed in.  Four romaine leafs, cucumber and carrots with yogurt ranch dressing.  Calories approximately 250 calories.

Snacks will be a heaping cup of strawberries and 1/4 cup almonds.  (50 and 170 calories respectively)

 (Henry loves helping to put together my lunches!!)

So when it is all said and done I have lunches and breakfasts done for the week with extras leftover to eat during the week.

Bottom shelf is ALL mine!!

What I bought for breakfast & lunches:
1 rotisserie chicken
1 large container strawberries 
1 english cucumber
1-3 pack romaine lettuce 
1 small bag of spinach 
Eggs
Bolthouse Yogurt ranch dressing (already had)
Baby carrots 
Celery (already had)
Almonds
Small container of feta


We have a bunch of stuff going on this week in the evenings.  We have stuff with friends a couple evenings and family in town Friday - Sunday and a cookout with friends Saturday!!  Meals in the evening will be a little heavier, but I feel I have balanced them well with my low carb, high protein and low calorie days!!

Dinners:

Sunday - Pasta casserole
Monday - Pizza and Salad
Tuesday - Fajitas
Wednesday - Leftovers
Thursday - Breakfast
Friday - OUT - Family
Saturday - Cookout
Sunday - Grilled Chicken and Grilled Veggies

I also have 100 calorie fudge bars from aldi's fit & active line for some of those evenings I need a chocolate fix. YUM!!!

I forgot to track just my food expenses because we needed so many non-food items at the store.  But I estimate about $100 was spent on food for the week (excluding the cookout food).

What are YOU eating this week?!?!

Eating Healthy on a Budget – A Long Post About Meal Planning

Preface.

This is long, sorry about that.  

This may not work for you, so share what works for you!!

These are just my tips, it is all about finding a way that works for you!

.....

One of the hardest things for me when it comes to a diet is planning healthy meals the family loves, while also not going over the budget.  I think we can agree, that sometimes eating healthy can come at a price!  But over the last 6 months I am learning that this doesn’t necessarily have to be the case.  I have managed to find ways to incorporate a healthy diet for me and for my family, while sticking to our budget.

Now I do have to say, many meals we eat separate things.  My husband works crazy hours so we may not always have dinner with him.  And my son is, lets say, a particular eater.  He does eat healthy, but the list of foods he likes is somewhat limited.  And then there is me who wants to eat healthy and try new alternatives.

I know some are thinking…SO DO YOU MAKE THREE MEALS?!

Uh, not exactly.

But I do prepare meals a little differently.  If my husband will be home for dinner then I make a meal we will all like and share.  If he is not, he eats what he wants (usually leftovers or frozen meals because that is his choice!) and then I make something easy for Henry (mac & cheese with broccoli, canned fruit, carrot sticks, chicken nuggets for example) and then I may make myself something easy like an omelet or salad.  These are easy meals to make for dinner, but also keep all of us healthy and happy!

Tip: Have a list of quick, easy and healthy meals to fit in your regular week.

We also budget to eat out maybe once a week.  We like to eat out.  Plain and simple. 

So, with all that said, I have learned how to eat healthy while staying on a budget.  The major key, for me, to eating healthy is meal planning.  I have been meal planning for over year for our budget, but the last 6 months have found ways to incorporate my healthy eating into our meal plan!

Am I Hurting My Weight Loss by Eating TOO FEW Calories?!?!

So, I have mentioned the last couple months my weight loss has sorta plateaued.  I would aim to eat 1300-1400 calories during the week and 1400-1500.  On the weekends my calorie count really fluctuated higher and more like 1700-2000…because, honestly I was HUNGRY.

During the week I was tired and had no energy.  Many nights I would go to bed when Henry did because I was so tired.

I lost 24 pounds pretty quick, but as my weight loss stopped, I would get mad and eat even fewer calories and then it seemed like one day a week I would eat close to 2000.  This is still less than what I used to eat, especially when I had a binge.  But still, to eat 1250 calories for 3 days and then 2000 the next seemed to be causing issues and confusing my body more than actually helping it.

I started talking to friends and reading as much as I could about eating TOO FEW calories and the effects.

Everything I read stated things like this…

“When you diet aggressively and make drastic cuts in your daily calorie intake, your body panics, signaling starvation mode; this actually slows metabolism. The best way to diet effectively is to cut 100 calories from what you normally would eat.”

“The truth is that cutting calories below 1,050-1,200 per day is counterproductive, because you need strong muscles to be able to exercise effectively.”

"When you eat too few calories, you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration,"

“It's one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy…”

Well Damn.

Frustrating is right.

You eat too few calories and you don’t lose weight. Eat too many calories and gain weight.  Eat the wrong calories and you don’t lose weight.

CAN SOMEONE JUST TELL ME WHAT TO EAT AND HOW MUCH!!

No wonder celebrities pay for personal chefs.

But it explains a lot.  It explains why I was SO tired.  Why I always felt hungry.  Why on the weekends I would eat more, because my body is telling me I need to eat more.

And I am sure the back and forth of low low calories and then higher calories was not helping and confusing my body more.

So last week I decided to follow the calorie count that EVERY calorie calculator (even when I manual determine my calories based on good old fashioned math) told me.  For my height 5’11” and weight (a lot!) and being 35 it was NO WHERE CLOSE to 1300 calories.  Infact, that 1300 was closer to someone looking to lose 2 lbs a week who weighs 160 pounds….you know, my GOAL weight.

Sigh.

For me to lose approximately 2lbs a week (maybe a bit more), not working out, I am looking at 1600-1700.

So this is where I am now, 1650 calories.  Not even counting ANY exercise, which I will need to adjust accordingly. 

It hasn’t been quite a week, but I already FEEL better.  I have more energy.  I haven’t lost anything yet, but the fact I am not tired and not thinking about food all the time is a good start. 

I am going to try keeping my calories around here for a month and see what happens.  If I am still not losing weight it is off to a nutritionist to see what they suggest.

Some other tips I have found that I will be using this month:

Eat lots of vegetables to help you feel full.

Drink plenty of COLD water. (cold water kickstarts your metabolism)

Stay busy -- you don't want to eat just because you're bored.

Eat only from a plate, while seated at a table. No grazing in front of the 'fridge. (Guilty!)

Don't skip meals.

Eat every 3-4 hours.

Workout!!!

Eat a healthy breakfast within an hour of waking up.

My schedule will look something like this: (approximately*)

7-8 a.m.: Breakfast 250 [calories]

10 a.m.: Snack 200

1 p.m.: Lunch 350

3-4 p.m.: Snack 200

6-7 p.m.: Dinner 650

Avoid eating after 8:30

I am trying to incorporate at least 20-30 minutes of exercise into my schedule.  It has been hard…

Trying to workout...about 15 minutes into it.

…but I will keep trying!

I still like sweets, I like love bread, and chips with any sorta dip cannot be in the house at all. But I still want to eat those things I love and have no plans to give them up…. just eating them in moderation.  I have a near 4 year old I have to cook for who is semi-picky and a husband who prefers hardy foods so I am trying to find ways to make sure we all eat healthy without breaking the bank and cooking separate meetings for all three of us. 

I have learned a few tricks the past 6 months on my diet like buy things like healthy Life bread (35 calories a slice), air popcorn or skinny pop for snacks, and if we eat a higher calorie dinner like pasta or pizza I always include a very large salad.

So I am trying this all again.  Just like my first post on this journey where I said I feel motivated and refreshed…that is me now.  Again. 

"If I quit now, I will soon be back to where I started.  And when I started, I was desperately wishing to be where I am now."  

I have come way too far in my weight loss, my binge eating, the way I look at food to let this little bump in my journey stop me.  I am really hoping by increasing my calories to a more realistic calorie count, working out, and eating every few hours my body will get the kick it needs to start losing weight again!!!  So this may take me a little longer than I wanted, but what is important is that I get to where I want to be…right?!?!

*As I have mentioned before, I adjust depending on what I am eating for dinner.  I plan meals out at least weekly, but normally bi-weekly or a month at a time.

Recipe of the Week – Stuffed Pepper Soup

I must say, this may be my favorite soup right now.   With cold weather here, a warm and comforting soup is exactly what I crave.

And this soup doesn’t disappoint.

I found this on one of my favorite new food sites, Skinnytaste – HERE.

This fits into all my healthy food criteria.  It is easy to make, budget friendly, healthy, tastes great, and I could go back for seconds without feeling guilty!! Winning all around.

About 1 ½ - 1 1/3 cups of soup with ½ cup of rice is about 261 – 275 calories. (My recipe in my fitness pal calculated slightly higher than the recipe on the website.)

Stuffed Pepper Soup

Servings: 6 • Size: about 1 1/2 cups soup, 1/2 cup rice • Old Points: 5 • Points+: 7 pts

Calories: 261 • Fat: 5 g • Carb: 37.5 g • Fiber: 5 g • Protein: 17.6 g • Sugar: 6 g

Sodium: 606 g  (without salt)

Ingredients:

3 cups cooked brown rice (omit for paleo diet)

1 lb 95% lean ground beef (or ground turkey)

1/2 cup chopped green bell pepper (I use 1 whole pepper)

1/2 cup chopped red bell pepper (I use 1 whole pepper)

1 cup finely diced onion

3 cloves garlic, chopped

2 cans (14.5 oz each) cans petite diced tomatoes (i used oregano, basil garlic ones)

1 3/4 cups tomato sauce

2 cups reduced sodium, fat-free chicken broth

1/2 tsp dried marjoram

salt and fresh pepper to taste

Directions:

In a large pot or dutch oven, brown ground meat on high heat and season with salt. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic. Cook about 5 minutes on low heat.

Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes. Serve about 1 1/3 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Makes about 9 1/2 cups.

Seriously.  SO EASY.  For lunch I will even omit the rice and add an extra half a cup of soup and it is still around 200 calories!!

Some notes from when I make it:

I add more peppers than what it calls for.  I add one whole green and one whole red pepper. 

I used lean ground turkey instead of beef.

I added petite diced tomatoes with garlic, basil and oregano in it for added flavor.

I also didn’t add the dried marjoram because, well I don’t own any.

Some Sriracha in your soup for an extra kick is AWESOME!!  I didn’t add to the whole thing, just my individual bowls of soup.

I will say that for me, this makes a lot…but I am the only one eating it.  But if you are feeding a family AND want leftovers, perhaps half or double it.

And if your family isn’t counting their calories, you may want more rice.

Seriously, I am making it this weekend for lunch and for lunches for the next week.  It really has turned into my “go to” soup of choice.

If you try it let me know what you think!!  Did you change anything?!

Enjoy!