Fitness, Health, Healthy on the cheap, Kayla Itsines

Meal Planning for The Kayla Movement

January 4, 2015

Hi everyone! I am so excited to be a part of The Kayla Movement and officially start (re-start in my case) Kayla Itsines bikini body training guide on Monday, 5th January. In preparation for the coming week, I thought it would be useful for you and for myself to plan down what I will be eating this week. Useful for me because it will help me plan what to buy at the supermarket and give me structure to my week, and useful for you because I hope it will inspire you to try out some new meals and/or give you some guidance if you are new to making healthy meals. My Healthy on the Cheap article is also a great resource to planning healthy meals on a budget.

These meals have all been inspired by Kayla Itsines HELP nutrition guide (disclaimer: affiliate link which helps me pay for Honestly Fitness) and the Clean and Lean philosophy books by James Duigan.

Monday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: 1 banana and 1 small nonfat latte
Lunch: Chicken stirfry with brown rice, corn and green beans
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Roasted salmon with chickpeas (i.e. garbanzo beans), sweet potato fries and quinoa

Tuesday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter
Lunch: Warm brown rice salad with lamb and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Quinoa salad with roasted red pepper, zucchini and tilapia

Wednesday

Breakfast: Mushroom omelette with smashed avocado on sourdough toast
Snack: Piece of fruit and 1 small nonfat latte
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: Chobani pumpkin spice yogurt and apple
Dinner: Chicken stirfry with brown rice, corn, asparagus, and green beans

Thursday

Breakfast: Overnight oats with 2% milk, vanilla protein powder and blueberries
Snack: Baby carrots with natural peanut butter
Lunch: Warm brown rice salad with lamb, avocado, and sundried tomato and herb goats cheese
Snack: 1 banana and 1 small nonfat latte
Dinner: Shrimp stirfry with green beans, chickpeas (i.e. garbanzo beans), and quinoa

Friday

Breakfast: Baked eggs with tomato and sourdough toast
Snack: Green smoothie made with berries, spinach and greek yogurt
Lunch: Turkey and salad leaves wrapped in a whole-wheat tortilla with spinach and cheese greek yogurt dip
Snack: 1 small nonfat latte and handful of nuts
Dinner: Shrimp stirfry with green beans, broccolini, chickpeas (i.e. garbanzo beans), and quinoa

I have decided not to plan anything just yet for the weekend to allow for flexibility in case I want to meet up with a friend for some food. I tend to meet friends for dinner so will usually have make breakfast and lunch similar to the ones I have planned above.

Also, as you can see, I repeat a lot of meals and snacks to make sure I do not waste any of the foods that I have bought. I also buy frozen shrimp and tilapia as it is much more economical and last ages. I buy fresh chicken but I freeze any chicken breasts that will not get used within the next 3 days and thaw them as needed. I also buy frozen green beans and corn (I buy a lot of frozen things don’t I?!). I tend to do groceries twice a week or more as needed so I do not waste any food or buy more than I need.

What are you planning to eat/make for this week?

I love knowing what you are all doing as I get ideas from you as well! Let me know in the comments below if posts like these are helpful to you or not. And don’t forget to follow me on Instagram, Twitter & Facebook for more healthy foods ideas and healthy living tips (peppered with the occasional random comment) 🙂

Honestly yours,
Alice

Thank you for always supporting me! For more Honestly Fitness, check out my Instagram, Facebook, Twitter & Pinterest.

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Sunday Summary

February 9, 2014

Well, this weekend was incredibly slooooow which was in direct contrast to my very busy and hectic week. I really should’ve expected this (I am a grad student after all) but after having that month long holiday it was just a big reality check for me.

To deal with the weekday hectic-ness that is now my life, I have had to start making meal preps at the very start of the week. During the holidays I was kinda lazy and was like, eh I don’t need to meal prep because I have all the time in the world. Hah, that was nice while it lasted … last Monday morning I made a huge pot of beef chili with chickpeas and plenty of fresh veggie which was basically lunch for the entire week which was awesome. This week I am planning on making a huge pot of Thai chicken curry 🙂

My yoga program has been going well and I am so happy to say that I am getting much more flexible. And my arm strength has improved too!!!! I two sets of 6 negative chin ups now, which is a huge accomplishment for me. I incorporated a variety of resistance band and cable machine moves this week to challenge my upper body from the usual weights and machines. I haven’t been able to go to the gym at the same time as any of my friends, so sorry I cannot show you photos of any of the moves I did.

Okay onto a more serious topic now .. have any of you heard of the 80:10:10 diet? I heard about it a while ago, but I recently came across an article on www.fiterazzi.com that talked about the dangers of it. Fiterazzi is fast becoming a favorite new health and fitness website of mine because unlike other websites that just talk about ‘losing 10 pounds fast’, they talk about issues tend not to get talked about, or which are hard to talk about. I recommend you check them out and the specific article I am talking about. I would love to know your thoughts about the diet, and whether you know anyone who is attempting it.

Hope you all had a great weekend!