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Get Back on Track With This Easy Weekday Meal Plan
Wellness
Published Sunday Sep 02, 2018 by Carissa Stanton

Get Back on Track With This Easy Weekday Meal Plan

Nutrition
Food
Recipes

Summer is like the holidays except instead of lasting for a couple of weeks; it’s three glorious months. I swear I’ve had a wedding, vacation, or some event involving an abundance of food and adult beverages every weekend. Needless to say, I’m ready to hop on the“back-to-school-time" and "get-your-life-together” bandwagon—even if I’m not actually going back to school.

For me, making healthy choices has never been easy. I don’t naturally wake up at 6am ready to do burpees, nor do I crave veggies like I crave pizza and french fries. It’s always been a conscious effort for me to make the healthier choice, but I do love a good challenge—especially when it comes to bettering myself. If I want to stay on track with my healthy lifestyle, I need to plan ahead. 

From my morning exercise session to grocery shopping, I am a scheduler. Lunch meetings, date nights, workouts, meal prep days… I put everything, and I mean EVERYTHING, in my Google Calendar. Even the classes I book on the MINDBODY app automatically sync to my calendar. Planning ahead when it comes to my wellness ensures I won’t miss my next indoor cycling session or find myself grabbing a salad from the restaurant next door to my office that surprisingly has more calories and fat than a cheeseburger (you’d be surprised how caloric salads can be when you don’t make them yourself!).

 

meal prep MINDBODY

 

Meal (and snack) planning is a huge part of my routine—and beneficial to my evolving fitness goals. It doesn’t have to be complicated either. Whether it’s a quick and satisfying afternoon snack or a tasty dinner for the family, here are my recipes and a sample plan of what my meals look like Monday through Friday. 


Monday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon* with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken with brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)
*I know what you’re thinking: Salmon for meal prep?! It actually stays fresh for three days in the fridge!
Not a fan? Sub for chicken, shrimp or tofu!

 

Tuesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Wednesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Thursday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns

 

Friday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns & Red Wine!

 

Need some extra help when it comes to meal prep planning? Check out some of my quick tips!

Carissa Stanton
Written by
Carissa Stanton
Contributor
About the author
Graduating from San Diego State University with a degree in Kinesiology, Carissa is a huge advocate for fitness and healthy eating. When she's not traveling the world with her new fiancé, Carissa is all about helping others maintain a happy, balanced life.
Goat Cheese Ball healthy recipe
Wellness
Published Tuesday Jan 21, 2020 by Mckenzie Hathaway

Goat "Cheese" Ball

Recipes
Food

Did you know you can make mouth-watering “fake” cheese with macadamia nuts? Yes, macadamia nuts. If you’re craving that creamy consistency but your stomach isn’t down for dairy, try out this recipe inspired by Simple Vegan Blog

Ingredients
  • 1 cup of macadamia nuts (soaked overnight)
  • 1 1/2 lemon 
  • 1 tbsp apple cider vinegar
  • 2 garlic cloves
  • 1/2 tsp raw virgin olive oil
  • ¾ cup water
  • 1 tbsp rosemary
  • 1 tablespoon pink Himalayan salt 
Directions
  • Place the macadamia nuts into a bowl and cover with water to soak for at least 7 hours. 
  • Drain and wash macadamia nuts before placing it in a high-speed blender (I use my refurbished Vitamix). 
  • Add lemon juice, garlic cloves, olive oil, water, and blend for about two minutes until extremely thick.
  • Slowly add in the lemon juice, followed by rosemary, salt, and any additional seasoning that you desire.
  • In a large bowl, lay out a cheesecloth that will hold the macadamia mixture. Make sure your cheesecloth is large enough to hold the entire mixture. It will be very thick, so scoop it from the blender into the cloth that is within the bowl.
  • Once in the cloth, in the bowl, wrap the mixture up in the cloth into a ball. With an elastic band, tie the top so the mixture is in a tight bowl. It should be a large softball size.
  • Squeeze out any extra liquid and place the cheese ball in the fridge for at least 14 hours(I left mine for about 24 hours, and it was perfect). 
  • When you are ready to bake this bad boy, preheat the oven to 175°C/350°F.
  • Grease a baking pan with olive oil, well. Don’t make my mistakebe sure to put enough oil! 
  • Carefully unwrap the cheese ball from the cloth and shape into a perfect round ball.
  • Place on the very greased pan and bake for 45 minutes or until the top is golden brown. However, check it about halfway. You may need to turn down the oven for the final 20 minutes. If your cheese is cracking while golden brown, that is perfect! 

Once taken out of the oven, it’s ready to serve. It will be difficult to transfer – so if you can decorate the pan and serve directly on it with crackers and veggies that’s what I recommend.

Mckenzie Hathaway MINDBODY
Written by
Mckenzie Hathaway
Media & PR Specialist
About the author
From working at a fashion magazine to taking on the tech industry, Mckenzie is passionate about all things Public Relations. Outside of the office, you will find her trail running, swimming in the ocean, or creating plant-based recipes as she heals her body from autoimmune diseases.