Weekly Meal Plan, Food Prep, and Exercise Routine (October 5th, 2020)

In my weekly meal plan posts, I share my meal plan, food prep pictures & tips, exercise schedule, along with the progress (or not) I’ve made on my weight loss journey.  My goal with these posts is to give a little glimpse into my lifestyle and for you to see I’m human and have good and bad weeks just like everyone else.

Weekly Meal Plan October 5th, 2020

Weekly Meal Plan October 5th, 2020

Hey there! I hope you’re having a great start to the week. I must say, I’m really happy to start back up with my weekly meal plan posts. It gives me a chance to just write and talk to you about my week without any real format or plan. I just get to free-write and I love it.

Last week, I sat down and put together some goals for October. I try to do this at the beginning ever month. I wouldn’t say I do anything crazy. 

My goal-setting process looks something like this:

  • I build off the goals that I made the previous month. In the last couple of months, I’ve been very focused on exercise. So, instead of creating a brand new exercise goal, I’ll add an exercise goal that compliments the one I already made. For example, add 5 extra minutes of core exercises 3-4 times a week or more incline to my treadmill routine. Basically, the goal is to challenge myself more.
  • I focus on habits and routines to make it easier to accomplish a bigger goal. Let’s stick with exercise. My goal is to exercise for 1-hour 5 times a week. If I’m struggling to fit in exercise during the week then a goal would be to wake up earlier. Another goal could be to have all my exercise gear ready the night before. This can also be view as focusing on my struggles. I like to set goals that help me manage my struggles.
  • I keep my goals manageable. Of course, I like to keep my eye on the prize but I’ve learned that the road to accomplish big goals is paved with lots of little manageable goals. Those are the goals I set. 
  • I make my goals a priority. I do this by blocking the time to make sure I’m working on and staying focused on my goals. You read more about time-blocking for weight loss here.
  • I take action. A goal is not going to accomplish itself. If for some reason, the goals I set keep making their way to the back burner I try to reevaluate what’s going on so I can make some changes. Or I just suck it up and push myself. Truthfully, I never regretted working on my goals so I try to remember that when I want to sit on the couch and do nothing.

I should also mention that I set goals for the different areas of my life. I have healthy lifestyle goals, business goals, and home management goals.

Here are my healthy lifestyle goals for October 2020.

  • Continue to exercise for 1 hour 5 times a week. This month, I want to focus on my core. This is my biggest problem area and one, truthfully, I hate working on. So, to stay focused on my core it will be the first exercise I do after I’m done on the treadmill before I do the rest of my toning routine.
  • Continue to keep sugar out of my coffee. One major goal I accomplished this summer is I removed french vanilla coffee creamer from my morning coffee. This was huge for me. Anyway, it’s a goal that I have to continuously focus on every single day. So, this stays on the goal list. Just in case you’re wondering, I use 2 tablespoons of heavy cream in my coffee and that does the trick for me. 
  • Drink green smoothies 4-5 times a week. Over the last couple of months, I’ve slacked on my green smoothie consumption, and I can feel it. The other day I felt dizzy and my brain was foggy and knew it was because I wasn’t hydrated enough. I remember that feeling from years ago. So, this month I’m making it a priority to drink a smoothie 4-5 times a week.
  • Work on my night routine. A few mornings I’ve struggled to get started with exercise and just felt overwhelmed because the kitchen was a mess. This month I’m making it a priority to go to bed with a clean kitchen. This means no dishes in the sink so I can wake up with zero distractions and focus on everything I need to do that day instead of yesterday’s mess.
  • Do a freezer cooking stock-up. My plan is to do this later in the month so I’m ready for the busy holiday season.
  • Do my 5th “no candy” Halloween challenge. I started this 5 years ago as a way to practice self-discipline on the day that offers the biggest candy temptations. I also find it a great way to start off the holiday season. I’ll talk more about this on Instagram as we get closer.

Those are my goals for this month. 

If you need some help and/or motivation to jump-start your goals for this month then I encourage you to take a look at the Organize Yourself Skinny eBook Bundle. This bundle includes the Organize Yourself Skinny eBook and 30-day Workbook. 

The eBook outlines every strategy, habit, and routine I used to get healthy, change my life, and continue to be the person I am today. The workbook has everything you need to get your goals set and take action on them. You can check it out here.

organize yourself skinny eBook bundle

organize yourself skinny eBook bundle

Okay, let’s get to my exercise routine.

Last week, my goal was to exercise 5 days but I was only able to get in 4. So, this week it’s a priority to get in 5 days.

Here’s my routine for this week:

Monday

Cardio – 45 minutes on the treadmill. I do a mix of walking, power-walking (on an incline), and running. My goal is to burn between 350 – 400 calories.

Core –

  •  2 (30-second) planks
  • 50 crunches
  • 50 side crunches
  • 2 (30-second) russian twists

Arms –  I do 3 sets of each:

  • 12 bicep curls
  • 12 tricep extensions
  • 12 front lateral raises
  • 12 side lateral raises
  • 12 dumb-bell kickback

Tuesday

Cardio – 45 minutes on the treadmill. I do a mix of walking, power-walking (on an incline), and running. My goal is to burn between 350 – 400 calories.

Core –

  •  2 (30-second) planks
  • 50 crunches
  • 50 side crunches
  • 2 (30-second) russian twists

Legs and Butt –  do 3 sets of these

  • 12 plie squats
  • 12 squats
  • 12 lounges on each leg

Wednesday

Cardio – 45 minutes on the treadmill. I do a mix of walking, power-walking (on an incline), and running. My goal is to burn between 350 – 400 calories.

Core –

  •  2 (30-second) planks
  • 50 crunches
  • 50 side crunches
  • 2 (30-second) russian twists

Arms –  I do 3 sets of each:

  • 12 bicep curls
  • 12 tricep extensions
  • 12 front lateral raises
  • 12 side lateral raises
  • 12 dumb-bell kickback

Thursday

Cardio – 45 minutes on the treadmill. I do a mix of walking, power-walking (on an incline), and running. My goal is to burn between 350 – 400 calories.

Core –

  •  2 (30-second) planks
  • 50 crunches
  • 50 side crunches
  • 2 (30-second) russian twists

Legs and Butt –  do 3 sets of these

  • 12 plie squats
  • 12 squats
  • 12 lounges on each leg

Friday

Cardio – 45 minutes on the treadmill. I do a mix of walking, power-walking (on an incline), and running. My goal is to burn between 350 – 400 calories.

Core –

  •  2 (30-second) planks
  • 50 crunches
  • 50 side crunches
  • 2 (30-second) russian twists

Arms –  I do 3 sets of each:

  • 12 bicep curls
  • 12 tricep extensions
  • 12 front lateral raises
  • 12 side lateral raises
  • 12 dumb-bell kickback

Next week I’ll do more leg days.

Just an FYI, if you want an exercise routine to follow I do have 4 weeks of exercise routines in the Organize Yourself Skinny eBook Bundle. It’s what I follow with my weekly routine, I’ll switch it up with other exercises when I need more of a challenge.

Now, let’s talk about my meal prep.

This week I ordered a box of dinners from Green Chef. I love their keto meal plan and order it once a month or so just to switch it up. My husband and I mostly eat the Green Chef Meals so I order for only 2 people. I will make some rice or another carb for husband to eat with the dinners but I leave the carbs out. Also, I add other dinners to my weekly meal plan for my kids. 

green chef box

green chef box

If you’re interested in learning more about Green Chef you can check out my Green Chef Review. I also share the Green Chef Recipes in my Instagram stories.

If you like subscription boxes then check out my other reviews. These are the ones I use the most:

Sun Basket Review

Dailey Harvest Review

Butcher Box Review

Thrive Market Review – not a subscription box but still an online service I use quite frequently.

Here’s my menu this week.

Breakfast

Mango Smoothie

Meal prep tips

  • I have 3 big bags of frozen mangos in my freezer so I want to use them up. I also have blueberries that froze over the summer so I’ll add a scoop of them to my smoothie too. Next week I’m going to make a bunch of smoothie kits so I have those ready to dump and blend.

Lunch

Protein Power Mason Jar Salad

Meal prep tips

  • I made these salads on Sunday for the week. If you need more tips then check out my “How to Make a Mason Jar Salad” tutorial. I also made my husband salads for the week – he likes taking his in a 36-ounce rectangular container and his dressing on the side. 

mason jar salads for the week

mason jar salads for the week

husbands salads for the week

husbands salads for the week

Afternoon Snack

¼ cup raw almonds

KIND Bar

Dinner

Smoky Tilapia with Remoulade (Green Chef Meal) 

Sausage and Veggie Bowl with Pesto (Green Chef Meal)

Balsamic- Herb Chicken (Green Chef Meal)

green chef recipe cards

green chef recipe cards

One-pan Chicken and Veggies

Buffalo Chicken Macaroni and Cheese

Meatball Subs

Meal Prep Tips

  • I’ll make the Green Chef Meals the night we eat them. The ingredients come prepped ahead of time so it’s easy to throw these meals together.
  • Chicken and veggies will be made the day we eat. This is a super easy sheet pan recipe.
  • I prepared the buffalo chicken on Saturday and assemble the ingredients for the buffalo macaroni and cheese on Sunday. This will go in the oven on Wednesday.
  • I made the meatballs and sauce on Sunday so all I need to heat them up on the night we eat it.

That’s it for my week! If you want some help with meal planning then check out my healthy meal planning page.

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