30-Day Clean Eating Challenge

Week Four

As the last week of the clean eating challenge begins 2 things come to mind. 

1. The increase in calories last week worked perfectly. Feeling better before, during and after workouts. I have such a mental block with the idea of increasing calories. At first it was difficult to wrap my brain around actually eating 1700-1800 calories per day.
2. Although the challenge is coming to an end I will continue clean eating. I can feel a difference! After this week my Sunday, 30-Day Clean Eating Challenge blog post will become A Commitment to Health and Fitness. Weekly blogging menus, workouts, recipes, tips and more.

This week's menu is planned around solo parenting for 4 days, workouts, running, end of year school activities, cheer, a sleepover, and school meetings for 2011-12. That means leftovers, Sunday time to cook meals for the week and simple meals that can be made in a hurry without being boring and unsatisfying.

On the Menu

Sunday
Breakfast: 6 egg white scramble, 1 slice Ezekiel
Snack: Greek Yogurt, 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Turkey and Cheese Roll Up with mustard
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza

Monday 
Breakfast: Protein Fruit Smoothie
Snack: Turkey and Cheese Roll Up with mustard
Lunch: Chicken Burrito Bowl (I found all the recipes needed to make my own Chipotle Burrito Bowl. Curious to see how they compare to the real thing.)
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza (leftovers)

Tuesday
Breakfast: Breakfast Sandwich (whole wheat english muffin, 3 egg whites, mustard)
Snack: Vegetables and Dip (trying a new recipe for the dip)
Lunch: Tuna Roll Up
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich, 1 c. blueberries

Wednesday
Breakfast: Protein Fruit Smoothie
Snack: Turkey and Cheese Roll Up with mustard 
Lunch: Chicken Burrito (more of the Chipotle make at home recipes)
Snack: Protein Bar
Dinner: turkey, avocado, lettuce and tomato sandwich (pack to eat during cheer practice)

Thursday
Breakfast: Breakfast Sandwich (whole wheat english muffin, 3 egg whites, mustard)
Snack: Vegetables and Dip (trying a new recipe for the dip)
Lunch: Tuna Roll Up
Snack: Protein Bar
Dinner: Burrito Bowl (leftovers)

Friday
Breakfast: Protein Fruit Smoothie
Snack: Greek Yogurt and 1 1/2 c fruit
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Rustic Genovese Basil Pesto Pasta with Chicken

Saturday
Breakfast: Breakfast Sandwich
Snack: Post Run (?)
Lunch: OUT
Snack: ----
Dinner: Bangin' Good Shrimp (on a bed of shredded lettuce and purple cabbage topped with scallions)

On the menu for today:

Chicken, Goat Cheese, Roasted Red Pepper Pizza with Arugula
(Resource: Food Obsessed: Who Says Eating Healthy Has to be Boring)

Workout Schedule - Week 4 of P90X Plus

Sunday: Stretch X, Run
Monday: Back and Biceps, Ab Ripper X
Tuesday: Core Synergistics, Run
Wednesday: Chest, Shoulders and Triceps
Thursday: Abs/Core Plus, Stretch X, Run
Friday: Legs and Back
Saturday: Run

Maybe this challenge has been your first month of menu planning. If it has and you're thinking about whether or not to continue consider this:

Top 5 Benefits of Menu Planning
(Resource: Keeping the Kingdom First) 

1. Menu planning saves you time.

Whether you’re a stay-at-home mom, in the work force, or juggling a million and one activities, menu planning will definitely save you time in the end. You always have the ingredients on hand to whip up a meal from your planned menu. You don’t have to run to the store, run around your kitchen frantically trying to figure out what to make for dinner, or spend an hour trying to find a great recipe. All of that has been done. Simply pick which meal you’ll make, grab the ingredients, and cook it up! If you’re very busy during the week, try once-a-month cooking. Freeze some meals so that they’re ready to go at a moment’s notice. Plan ahead – that is key.

2. Menu planning saves you money.

Even if you don’t coupon, this is the number one way you can save some money on groceries. When you have your menus planned out, you know exactly which ingredients you need to buy at the store. You have a list and you stick to that list while shopping. No impulse buys.

3. Menu planning promotes healthy eating.

When meals are planned out, you will usually end up with a more balanced, nutritious diet. You don’t have to run through a fast food lane, grab a processed food on the go, or skip meals. Instead, you are eating delicious and wholesome meals.

4. Menu planning cuts back on waste.

Often, we buy foods at the grocery store, thinking we’ll use them for something, but they end up getting thrown out. If you’re sticking to the list, you’re not buying anything you won’t NEED for your planned meals. You won’t be overspending on food for “just in case.” Rather, every item that you purchase will be going towards a  meal that you know you’ll be eating. You will find yourself throwing out much less food than usual.

5. Menu planning saves on gas.

With gas prices continually rising, this is a very important factor to consider. Often, if you are not strategic and organized with your grocery shopping, multiple trips per week to the grocery store can become the norm. If you have planned menus, you can buy exactly what you’ll need on a regular interval. You will rarely find yourself saying, “Oh no! I don’t have garlic for this meal. I need to drive up to the grocery store!” No more emergency grocery runs = less driving = less gas money.

Visit next week to see the inaugural post of A Commitment to Health and Fitness. 

 

Comments

[Rhonda]

I am not always as diligent as you are in planning menus, but I completely agree how cost and time effective it is! Meals are alwasy so much better and you can a very gratifying feeling! I'm so glad you continued to eat clean! It does make us feel so much better doesn't it! Way to completely step up to this challenge and own it!

[Tina]

I am loving all these challenges and food ideas you are posting. I def want to try the clean eating. It's just so hard to balance with running and for me, lose weight?

[jillconyers]

Hi Tina. The balance with running is difficult. Earlier in the month I kept hitting a wall not just with running but also with weights and cross training. Happily,  I think I've found a combination that works and it only took one more carb serving in my day. Huge difference! And it's a work in progress. As my mileage increases when I start training for Chicago the calories will probably need to be tweaked again.

We need to make plans for USAF! Can't wait to see you guys again.

Have a great day :)

Jill Conyers
My Blog: http://jillconyers.typepad.com/
How often in life we complete a task that was beyond the capability of the person we were when we started it. ~Robert Brault