competing · nutrition · What I made on Sunday

What I Made Sunday July 20th {Meal Prep}

So I’ve decided to change things up a bit. I’m still dealing with these (new) digestive issues as well as fatigue and a few other weird symptoms like intense muscle soreness. I’ve been following an gut healing protocol and it seems to be helping but I’ve decided to also dial back my training a bit. Originally I’d planned on competing this fall but with all of this going on and since I’m waiting on a few other medical tests to rule out a few things I feel it’s best to focus on feeling better first. I spent some time planning my training program and meal plan and have come up with a plan that focuses on recovery but still gets me moving every day. Rather than hitting the gym 6 days a week I’ll be lifting weights 3 days a week and practising yoga 3 days a week. I’ll be cutting back on intensity in the gym meaning longer rest periods and no interval training as well as walking more. With all of this going on I’ve gained a bit of weight and I’m not as lean as I’d like but any goals for fat loss will have to go on the back burner for a little while so I can give my body a bit of a break and allow for some healing.

Nutrition wise will be similar in terms of lots of fresh veggies, fruit, lean meats, whole grains and healthy fats. I’m still avoiding sugar, alcohol, dairy and oats for now while I’m working to reduce the inflammation in my gut. I’ll keep my calories and macros almost the same for this week with a slight increase in carb intake to help with my energy level. I’d like to slowly reverse diet and bring my calories back up to maintenance although I’d planned for that when a bit leaner so we will see how things go this way first.

For meal prep this week I made a delicious stir fry using a variety of veggies and chicken breast seasoned with garlic, ginger, coconut aminos ( instead of soy sauce), lemon grass and toasted sesame oil. I’ll have it with brown basmati rice. I made a big pot so we have left over for a few dinners this week too.

stiri fry

While prepping the veggies for the stir fry I made sure to prepare extra.  I’m busy this week seeing clients in the evenings so I made a pot of tomato meat sauce with the added veggies for a quick pasta dinner one night. Another diner will be beef tacos ( I call them carnitas 🙂 ) . My hubby loves beef! I prepped it all in a ziplock so I can  just dump the contents of the ziplock into the crockpot one morning and it will be ready when I get home from work. Makes things easy!

pasta sauce

I’ve been cravings sweets so I made a sugar free (just sweetened with the fruit and stevia sweetened dark chocolate chips), almost fat free chocolate chip banana bread using brown rice flour. I’ll have with a chocolate vegan protein shake on the side mid afternoon. That should do it! (and still fits into my nutritional requirements 🙂 ). Sometimes it’s worth honouring your cravings just so you don’t feel deprived and in most cases you can do that and still eat for your goals, it just takes a few adjustments and a little creativity. I haven’t written this recipe out yet but when I do, would you like it? Let me know.

banana bread

Other than that I portioned out my buckwheat flakes and added cinnamon (I loooove cinnamon), made batch of hemp milk and also a batch of raw chocolates (healthy fats! Yes!!)

hemp milk

 

raw chocolates

That’s it for this week! What are you guys up to in the kitchen to make sure your week is healthy?

 

 

meal prep