Week 1: Meal Planning

I wanted to retroactively share with you my first week’s meal plan of eating clean. In order to complete, my Beachbody coach provided us guidelines in our Facebook Challenge Group and we were tasked with preparing our first menu. When it was complete, my Beachbody coach reviewed and provided feedback. It was so easy!

It absolutely does not end with creating a pretty menu though. My next step was to take this menu and make it actionable! I made a grocery list, brought all the ingredients home, and started my prep. This did take some time though because I had to wash veggies, prepackage all snacks (21 of them!), and cook chicken breast & sweet potato. I will tell you this time taken was so worth it to be able to simply grab and pack 2 snacks and a lunch. Also wonderfully easy to maneuver through the weekend!

Before you jump into the plan, I want to leave you with this thought: If not now, then when?  

I'll post a different blog about how I got started w this menu plan. It looks daunting, but I promise it's pretty straightforward!

Please note that the reds are edits I made as I went along through the week. If I replaced something, I’d only replace with a similar item. Worked wonders!!!

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal Plan for: Celia Gonzales
Workout	6:00AM Week #1: T25: Cardio 1st Liter DONE by 8:00	6:00AM 7:00AM Week #1: T25: Speed 1.0	6:00AM 7:20AM Week #1: T25: Total Body Circuit	6:00AM 9:00AM Week #1: T25: AB Intervals	6:00AM Week #1: T25: Lower Focus  Cardio	7:00AM Week #1: T25 MEASUREMENTS	7:00AM Week #1: T25 STRETCH
Breakfast	7:30AM Water w lemon Shakeology With almond milk, 1 tbsp homemade pb, and water If needed: ½ cup of coffee (black)	7:30AM Water w lemon ½ cu Dry Oats cooked w 1 cu Water & 4 egg whites + 1 egg yolk & flaxseed. Honey to sweeten.  1 apple had at 10:30 too full after oats to eat If needed: ½ cup of coffee (black) 1st liter done by 10:30	7:30AM Water w lemon Shakeology With almond milk, ¼ berries, and water If needed: ½ cup of coffee (black) 1st liter done by 11am	7:30AM 9:30AM Water w lemon ½ cu Dry Oats cooked w 1 cu Water & 4 egg whites + 1 egg yolk & flaxseed. Honey to sweeten.  1 apple If needed: ½ cup of coffee (black)	7:30AM Water w lemon Shakeology With almond milk, 1 tbsp homemade pb, and water If needed: ½ cup of coffee (black)	7:30AM Water w lemon Breakfast Wrap 4 egg whites + 1 egg yolk, with sliced tomatoes & onion wrapped in Whole Wheat Tortilla (find better wrap for next week)	7:30AM Water w lemon Breakfast Wrap 4 egg whites + 1 egg yolk, with sliced tomatoes & onion wrapped in Whole Wheat Tortilla (find better wrap for next week)
Snack	1 LITER DONE 10:00 AM 1 apple 14 almonds 2nd liter done by 11:00	1 LITER DONE 10:00 AM ½ cup greek yogurt (non-fat, plain) 1/4 total frozen blackberries, strawberries and blueberries (deviation: sample plan adds almond slices)	1 LITER DONE 10:00 AM 1 apple 14 almonds 2nd liter done by 12:30 PM	1 LITER DONE 10:00 AM 8:00AM 1 banana and 14 almonds before work out ½ cup greek yogurt (non-fat, plain) ½ total frozen blackberries, strawberries and blueberries (deviation: sample plan adds almond slices)	1 LITER DONE 10:00 AM 1 apple 14 almonds	1 LITER DONE 10:00 AM 20 frozen grapes + 1 low-fat string cheese	1 LITER DONE 10:00 AM 1 apple 14 almonds
Lunch	12:30PM Chicken breast  (grilled on Foreman) seasoned with Mrs. Dash (no salt) Broccoli Brown Rice (size: 1 cupped hand)	12:30PM Shakeology Recipe 2nd liter done by 2pm	12:30PM Chicken breast  (grilled on Foreman) seasoned with Mrs. Dash (no salt) Broccoli Brown Rice (size: 1 cupped hand)	12:30PM Shakeology Recipe Almond milk Water Ice cube Vanilla shakeology Banana (Cake batter)	12:30PM Chicken breast  (grilled on Foreman) seasoned with Mrs. Dash (no salt) Broccoli Brown Rice (size: 1 cupped hand)	12:30PM Shakeology recipe	12:30PM Chicken breast  (grilled on Foreman) seasoned with Mrs. Dash (no salt) Veggies Brown Rice (size:  cupped hand)
Snack	2 LITERS DONE 3:30PM 2 Unsalted brown rice cakes w 2 tbsp pb and handful raisins 3rd liter done by 3:30	2 LITERS DONE 3:30PM Carrots w clean hummus (homemade from: Clean Eating website)	2 LITERS DONE 3:30 PM 2 Unsalted brown rice cakes w 2 tbsp pb and handful raisins	2 LITERS DONE 3:30PM 4:30PM Carrots w clean hummus (homemade from: Clean Eating website) 3rd liter done by	2 LITERS DONE 3:30PM Carrots w clean hummus (homemade from: Clean Eating website)	2 LITERS DONE 3:30PM 2 Unsalted brown rice cakes w 2 tbsp pb and handful raisins	2 LITERS DONE 3:30PM 2 Unsalted brown rice cakes w 2 tbsp pb and handful raisins
Dinner	6:30PM Chopped Salad: left over Chicken & Veggies w  Homemade salad dressing (equal part evoo, vinegar, blob Dijon mustard + lemon) Sweet potato 3 LITERS DONE	6:30 PM Roasted Turkey Breast Leftover chicken Sweet potato Vegetable (brocc  ?) 3 LITERS DONE	6:30PM Chopped Salad: left over Chicken & Veggies w  Homemade salad dressing (equal part evoo, vinegar, blob Dijon mustard + lemon) 3 LITERS DONE	6:30 PM Roasted Turkey Breast Sweet potato Vegetable (green bean, steamed brocc and coli, ?) 3 LITERS DONE	6:30 PM Filet Migon or other lean steak Sweet potato Onions, peppers cooked in low sodium chicken broth 3 LITERS DONE	6:30 PM Filet Migon or other lean steak Baked red potato (small) Veggies 3 LITERS DONE	6:30 PM Shakeology With almond milk, 1 tbsp homemade pb, ice and water 3 LITERS DONE
Snack	By 8PM 4th liter done by 7:30 20 frozen grapes + 1 low-fat string cheese + mini box of raisins (other part of snack handful)	By 8PM 1 apple 1 tbsp homemade pb 20 frozen grapes + 1 low-fat string cheese	By 8PM 20 frozen grapes + 1 low-fat string cheese	By 8PM 20 frozen grapes + 1 low-fat string cheese 3 liters completed	By 8PM 20 frozen grapes + 1 low-fat string cheese	By 8PM ½ cup greek yogurt (non-fat, plain) ½ total frozen blackberries, strawberries and blueberries (deviation: sample plan adds almond slices)	By 8PM 20 frozen grapes + 1 low-fat string cheese