A few years ago when we were living in Carlsbad, I visited a general practitioner who told me that I really needed to lose weight (Like I didn’t know that). He told me he wanted me to eat no more than 1100 calories and day from a list of foods he gave me. It was the SADDEST list of food I thought I had ever seen. He explained it was the Mediterranean way of eating and the healthiest way anyone could possibly eat. (He also told me to literally go out and buy a treadmill for my apartment…I didn’t see him again.)
As whacked out as doctor psycho was, he was correct in the Mediterranean theory; and since then he isn’t the only doctor to corroborate it. Now, I have tried a few different things since then and have been successful in weight loss (keeping it off is a different story). This particular way of eating allows for some carbs, but they’re heart healthy and whole. I am really excited to eat less meat, pump up my veggies and challenge my comfort level in the kitchen.
An important note before I share this week’s meal plan: Healthy eating takes some preparation and some extra kitchen tools. Some things I have learned:
- YOU MUST MEASURE AND WEIGH FOOD if you’re going to log it. Truthfully, I was never successful at losing weight before I held myself accountable and logged what I ate. Americans are accustomed to ridiculous portion sizes and it’s easy to go overboard.
- To do step one you’ll need measuring cups, spoons and a food scale. I have a small stainless steel one from Amazon: Etekcity silver digital scale $11; Prime eligible.
- MEAL PREP MEAL PREP MEAL PREP! I check sales as best I can, create my meal plan, figure out the foods I need and categorize them onto a shopping list (dry, dairy, produce, frozen, dry/canned, other). I take a day I am off and do my grocery shopping, then take a few hours to do the dinner/lunch/breakfast prep work for the week. This is so crucial for someone like me who shares a vehicle and works 830-5pm most days. Having your vegetables chopped, sauces made and meats marinated SAVES SO MUCH FREAKING TIME. Having breakfast made and just needing to be reheating is a God-send. Taking time to portion out and bag snacks to bring with you on the go or to work takes the guess work out and saves you from over indulging.
- Have healthy snacks on hand!!!! At ALL TIMES! ha.
- Use MyFitnessPal or FitBit to track your calories and fitness. I like MFP because I can import recipes straight from the web or add my own manually. Fitness trackers, in my opinion, all very important and help motivate you. You don’t have to use a FitBit, but that is my favorite.
Final thoughts on this section: If you want to change how you eat, you’ll have to put in work…or you’ll have to spend a lot of money for one of those meal kit delivery services/healthy take out. Whatever works for you…but I can’t afford to do that every night. It seems overwhelming, but it will soon become a habit.
I started this morning by weighing myself and taking several measurements. I will also take a picture in my skivvies (YIKES)
The following is today’s meal plan, complete with links to the recipes. I will try very hard to do this daily, at the very least, every two days.
Day One, Monday April 30th, 2018:
Breakfast: **Disclaimer- I’d meant to do this all Sunday and have a badass breakfast and lunch planned but we went out for a friend’s going away party Saturday night and yeah…Sunday was a bust** ANYWAY, breakfast this morning was 2 local farm eggs scrambled. There is nothing, I REPEAT, NOTHING-better than farm fresh eggs.
Lunch: Southwest Avocado Salad half size, from Wendy’s. (So. Good…let’s hope there’s no side of e. coli with it)
Dinner: Roasted Gnocchi with Brussels sprouts and Meyer Lemon Vinaigrette http://www.eatingwell.com/recipe/255748/roasted-gnocchi-brussels-sprouts-with-meyer-lemon-vinaigrette/
- Note: I didn’t have meyer lemons…I just used regular. Apparently you can use a little orange juice with the lemon juice but I totally forgot. It was delicious anyway. The serving size was generous and my husband was very happy with this. We paired it with a 4 oz glass of Pinot Grigio (made by one of the park volunteers) and a side salad with spring mix, feta, grape tomatoes and this BOMB ASS Food Network kitchen Feta Herb greek dressing. YUM.
Dessert: None tonight cause we didn’t go for our jog. I had to meal prep and Chris put together a squash trellis for us. We were both smoked. I may have a small piece of fruit if I need a sugar fix.
All in all, I am feeling good, albeit tired from the weekend, my recent trip and likely from the hiatus we took from working out. It really goes make a difference. Thanks for listening- stay tuned.