Mod-fit Mom Fitness Starter Kit-Meal Plan

As mom's, we always have super busy weeks EVERY.WEEK. Seriously...even the down weeks seem non-stop. Busy weeks = Quick Meals. Quick Meals don't always have to be fast food or empty calorie meals! The formula to losing weight is simple... burn more calories than you eat. That's it. That's all. Sounds easy, but lets be real; discipline is hard, but how bad do you want it?

Disclaimer: Now when you get to a place where you are at a plateau, we can discuss macros and intermittent fasting and stuff, but for now...

Cut consumption calories by planning meal times, watching portion sizes, and eating foods that are low in sugar and fat. Jump-start your New Fit Lifestyle by following this meal Plan.

Here’s how it works. We’ve set up three primary meals per day, but you get to choose all of your snacks (and desserts). If you like to eat more often throughout the day, include smaller, less filling snacks more often. If you feel content with bigger meals, stick to the meal plan and only have 1-2 snacks per day. Do what works best for you, and what’s easiest for you to stick to your program. Remember – if it’s too complicated or restrictive, you won’t be able to keep it up. The goal here is to find a lifestyle that feels second nature to you. Last thing. If there is a recipe in the meal plan you don’t like, you are welcome to swap it out with another.

• WASH YOUR PRODUCE
  • Helps remove pesticides and bacteria. 
• CONSUME AT LEAST 6 TO 8 SERVINGS OF VEGETABLES DAILY
  • One serving is 1 cup raw or ½ cup cooked. 
• CONSUME 2 SERVINGS OF FRESH FRUIT DAILY
  • Organic berries and cherries are high in antioxidants and low in natural sugars. One serving is ½ cup fruit (1 cup berries), 1 small piece of fruit or ½ banana. 
• CONSUME HIGH - QUALITY PROTEIN WITH EACH MEAL
  • This helps to stabilize blood sugars, energy level and cravings as well as provides amino acids needed for to build muscle. Try to include both animal and plant-based protein. Aim for 1 gram of protein per pound of goal weight.
•  CONSUME OMEGA - 3 FATTY ACID SOURCES SEVERAL TIMES PER DAY
  • These essential fats are critical for building healthy cell membranes and reducing inflammation. Get them from wild-caught, fatty fish (salmon) and take a daily fish oil supplement, as plant-based sources are not converted well by humans. 
• INCREASE YOUR DAILY INTAKE OF WATER
  • Water is the most important nutrient for your body. It cleanses your organs and helps flush toxins and waste from your cells. Optimal intake is half your goal body weight in ounces.

Recipes will follow

Monday:

Breakfast: Mediterranean Egg Bites

Lunch: Southwest Fajita Bowl

Dinner: Honey Glazed Salmon & Veggies + 1/2 cup Rice

Tuesday:

Breakfast: Meal Replacement Protein Shake

Lunch: Steak Bites with Sweet Potatoes and Peppers + 1/2 cup Rice

Dinner: White Chicken Chili

Wednesday:

Breakfast: Mediterranean Egg Bites

Lunch: BLT Salad

Dinner: Honey Glazed Salmon & Veggies + 1/2 cup Rice

Thursday:

Breakfast: Meal Replacement Protein Shake

Lunch: White Chicken Chili

Dinner: Southwest Fajita Bowl

Friday:

Breakfast: Mediterranean Egg Bites

Lunch: BLT Salad

Dinner: Steak Bites with Sweet Potatoes and Peppers + 1/2 cup Rice

Saturday:

Breakfast: Breakfast Hash + 1 cup Berries

Lunch: Brinner Bowl

Dinner: White Chicken Chili

Sunday:

Breakfast: Breakfast Hash + 1 cup Berries

Lunch: White Chicken Chili

Dinner: Zucchini and Corn Chowder

Grocery List

Don't forget to include ingredients for snacks and protein shakes!

You are all set!! Remember it's all about discipline. If you happen to mess up just start again at the next meal, and workout a little harder! Stay tuned for more meal plans!