How is it Sunday already! This weekend went by so fast.  I was out of town for a large part of the weekend so now I'm trying to get caught up.  The most important thing to do is to figure out my meal plan so I can succeed this week.  I didn't get to the grocery store so it was extremely difficult to piece my meals together with what little food I have left in the house!  Oh well.  It won't always be this difficult.  I definitely had too many treats this weekend while hanging out with my sisters and going to a concert so I plan on being laser-focused on my nutrition this week and killing my workouts.  Here is what I came up with:

Here's my plan workout and meal plan for this week.  I had to change up my workouts from how I originally scheduled them because my husband will be going out of town and I won't be able to leave the house in the morning to run with my sister.  That's why it is so critical to sit down and spend a little time looking at the week ahead of you.  You can figure out what nights you need to have supper ready to eat from the crock pot or warmed up in the microwave or which days you are short on time and need to do a shorter workout.  I follow the meal plan from the 21 Day Fix which is detailed at the bottom of the chart.  Let me know if you have questions about it.  It's the easiest way I've ever found to keep my nutrition on point!

This is a recipe my family begs for!    It is so delicious and as easy as it gets. As you may know, I do not like cooking.  In fact it's one of the things I absolutely despise doing!  That's why I am always looking for delicious crock pot recipes that are healthy and taste good, too.  If you try it I'd love to hear what you thought of it.  Enjoy!

Balsamic Roast Beef

Serves 6-8 

Ingredients:

2.5 pounds roast beef, boneless
4 cloves garlic, minced
1 cup beef broth
1⁄2 cup balsamic vinegar

1 Tablespoon honey

1 Tablespoon soy sauce or coconut aminos
1 Tablespoon Worcestershire sauce 
1⁄2 tsp. red pepper flakes

Directions: 

Add all ingredients to slow cooker. Cook for 4 hours on high or 8 hours on low.

We like to sautee veggies in olive oil and minced garlic for a side dish and sometimes add baked potatoes or sweet potatoes.  

If you fail to plan, you plan to fail.  This is so true!  When it comes to getting the results you want with your fitness program you can't ignore your nutrition.  That is why I choose to plan out my meals for the week over the weekend.  On Fridays I make a list of the recipes I plan to make.  On Saturdays I go grocery shopping and on Sundays I do any pre-cooking necessary.  Here is my exercise and meal plan for this week.  If you need help or advice on your meal plan please contact me and I'd love to help you!

Tasty Oatmeal Protein Pancakes

Some mornings you just need a warm, delicious breakfast but you don't want to ruin your healthy eating regime.  Look no more!  You can have your favorite breakfast item and not feel like you blew all of your hard work from the week.

The answer is................

Tasty Oatmeal Protein Pancakes:
makes 1 serving (5 pancakes)

Ingredients:

1/2 cup egg whites (I buy them in the cartons).
1/2 cup quick oats
1/2 scoop vanilla protein powder (I use Max Pro Elite Vanilla Ice Cream protein powder)
1/2 medium banana
1/4 tsp. baking soda
1/4 tsp. baking powder
1/4 tsp. cinnamon
1/8 tsp. ginger
1/8 tsp. nutmeg
Stevia (a pinch)
Vanilla (a splash)

Directions:

1.  Grind oats, stevia, spices, baking powder, baking soda, and protein powder in the blender until it's like powder.  Pour into a separate bowl.
2.  Blend egg whites on medium speed in blender for about 30 seconds.  Add banana and spend again.
3.  Add dry ingredients to the blender and blend.
4.  Pour (1/4 cups of batter) onto a preheated griddle and cook like pancakes.
5.  Top with sugar free syrup.