What I Eat In A Week

Hey my beautiful people reading this! I am stoked that you are taking the time to invest in some additional ideas that may make your eating better! I'm not perfect and I certainly don't eat 100% clean and organic. However I primarily eat to FUEL and that means about 80% fueling and 20% fun!

What you can expect from this sample meal plan:

For simplicity I put 3 meals in per day. I sometimes eat more times than that, but you get the picture. I also added in a snack section, drink ideas, shopping tips, spices and seasoning ideas, supplement ideas and also my "guilty pleasures stuff that I like but don't eat often" section.

Honestly, you might find this sample of what I might eat during the week kinda boring or simple. But guess what, SIMPLE IS SUSTAINABLE. You can always mix it up. But those magazine or super complex meal plan diet books that make every single meal different and have you buying tons of diverse ingredients with bunches of prep time... NUH UH. That is NOT sustainable. And honestly, our bodies LOVE consistency and similarity. Find out what works for you out of my meal ideas, try it consistently and see your body transform as you fuel it with good stuff!

One way I can maintain eating well and clean each week is by meal prepping. Now, don't get overwhelmed. That just means I take a 2 hour block (that's the length of most movies!) and dice and slice and bake and stick into containers or baggies for later! It's that simple! Or I take 4, thirty minute time blocks during the week to prep some stuff!

So here goes:

WHAT CONSTANCE MIGHT EAT IN ANY GIVEN 7 DAYS, MEAL PLAN!

Day 1:

B: 2 over easy eggs with 2 pieces of bacon over a bed of spinach

L: Superfood smoothie (In my case, Shakeology, which I actually drink daily!) uh haha) with spinach, a banana or other favorite frozen or fresh fruit, ice and water.

D: Chicken breast, baked with italian seasoning, himalayan salt and smoked paprika! Baked yam/sweet potato and your choice of veggies! I like sauteed asparagus or steamed broccoli!

Day 2:

B: Peppers, Onions, Sweet Potatoes and 2 scrambled eggs, in a skillet (over a bed of spinach if you want s'more greens)

L Shakeology superfood dense nutrition shake! Or your choice of smoothie blend! (It's so powerful to have a green smoothie every day!) I add banana, ice, peanut butter, spinach, almond milk, coconut milk and sometimes cinnamon or vanilla extract. Different additions depending on if I am using chocolate or tropical strawberry shake flavors!

D: Stuffed Peppers: First, slice the top off of a bell pepper and place in oven for 15 minutes at 400 until the edges of the pepper are blackened and the pepper is sweating. Sautee some ground beef, mix in italian seasonings, then dice spinach and your choice of cheese, and some diced jalapenos and stuff the top-sliced-off bell pepper. Top with parmesean cheese and place on a cookie sheet in the oven for about 10 minutes or until the cheese on top is browned and sizzly.

Day 3:

B Superfood smoothie (In my case, Shakeology, which I actually drink daily!) uh haha) with spinach, a banana or other favorite frozen or fresh fruit, ice and water.

L A Romaine lettuce wrap with organic deli turkey, pickles, totatoes, cheese and mustard!

D Diced chicken breast stir fry! Take the remainder of the chicken breasts from day 1 and dice and sautee in either olive or avocado or coconut oil with your preferred veggies until sizzly and if you like, add some terriyaki coconut aminos sauce! I like to have this kind of dish with rice or quinoa!

Day 4:

B Oatmeal with 1/4 cup raisins, almond milk, your favorite nuts and 1TBS peanut butter and some maple syrup

L Snacky lunch: choose 2 or 3 of the snack ideas from my go to snack selection

D Chicken breast, baked with italian seasoning, himalayan salt and smoked paprika! Baked yam/sweet potato and your choice of veggies! I like sauteed asparagus or steamed broccoli!

Day 5:

B Protein shake with banana, ice and almond milk. Plus, Scrambled eggs, diced and sauteed asparagus in avocado or olive oil, with 1 slice of sharp cheese on top!

L 1/2 Cup diced sweet potatoes and 2 hard boiled eggs, 2 pieces of bacon and a piece of fruit.

D: Heck, I'm done cooking. Tonight is popcorn, baby carrots and another Shakeology!

Day 6:

B Almond flour pancakes, bacon and some sauteed peppers, onions and asparagus.

L Romaine salad with diced chicken, ranch, tomatoes, shredded cheese or bleu cheese, nuts and dried cranberries

D My Shakeology and a bowl of soup made from the leftover stirfry!

Day 7:

B On The Go Breakfast: Shake, Banana, Perfect Bar (sold in packs of 12 for just under $19.00 a box at Costco) Plus Just shake in a shaker cup or fat water bottle with ice your choice of whey or plant protein shake OR dense superfood nutrient Shakeology with Ice & water.

L Romaine Lettuce Wrap with black forest ham, tomatoes, mustard, pickles, BBQ sauce and cheese! Yum!

D Spaghetti sauce with ground beef leftover from the stuffed peppers over a bowl of fresh zoodles! (Zuchinni Noodles!) Topped with parmesan cheese of course!

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SNACK SECTION: (For me, snacks always are my weakness, so having a good plan in place to have nutritious snacks on hand is definitely something I need to do!)

-Banana Slices with little dollops of All Natural Peanut Butter

-Apples, Pomegranates and Oranges fruit salad

-Blueberries on full fat Greek Yogurt.

-Apples and PB

-Chips and organic salsa

-Cucumbers or baby carrots with Sabra Hummus!

-Perfect Bars (Mentioned above!)

-Kind Bars (also sold in boxes at Costco)

-Larabars (these are nut and date-based and super nommy and vegan and all kinds of flavors, they give you great energy and are like a candy bar, just not full of shit!)

-Popcorn! So Costco sells a GIANT pack of 50 microwavable popcorn packs for under 9 bucks. Now, If you can go with the air pop or have an airpopper or can do it on the stove that's a step up as far as healthyness, but the Costco box isn't bad, especially as an alternative to crappy white bread or sugar laden poptarts or other "kid's snacks"

WHERE I BUY ALL THE INGREDIENTS IN THIS MEAL PLAN:

You guessed it, mostly from Costco. Here's a snapshot of my cart from Costco from today's grocery haul. For my husby and I, for about 2 weeks of meals, this is $140.

Some ingredients are from Fred Meyer, Haggens, Whole Foods and as long as you can go organic most of the time, you should be able to find any of these ingredients most major grocery stores.

And of course, I've been drinking Shakeology superfood dense nutrition shake for 3 years. Shakeology comes from my glorious company of Beachbody and is PACKED with supernutrients, vitamins, minerals, protein, veggies and fruits. Basically, it helps fill in the gaps of our nutrient-starved culture. Shakeology has 70 dense nutrient packed ingredients including 8 superfoods from non-GMO sources and fair-traded countries. Bought separately, the ingredients would be over $700. And 30 servings of this awesomeness is about $4.30 a meal, waaaaaay less money wise and no comparison nutrient wise to your typical McDonalds meal. I use this product myself and use it as a primary resource in my business, in my quest to help others get the best results in their health and fitness!

SEASONINGS AND SPICES:

Honestly I don't do a ton super creatively for spices. So that's something that I need to work on. But my go to spices that aren't full of sugar and shit are:

-Italian Seasoning Blend

-Himalayan Pink salt (comes in a boxy container from Costco with a little grinder)

-Black Peppercorn pepper (comes in a boxy container from Costco with a little grinder)

- Red pepper flakes (mostly for my husby, cause he is a spicy fiend)

-Curry powder

-Basil

-Oregano

-Parmesan cheese

-Smoked Paprika

-Dill

-Cayenne

-Cholula hot sauce