MEAL PREP + MY CURRENT MEAL PLAN
Helllllo everybody! I know it’s been a while since I’ve posted. I’ve been making a lot of changes in my life lately including changing my Instagram handle from @_modernfit to @michellecarigma! Will I still be doing fitness related posts? DUH. It’s been my lifestyle before Instagram and it will be my lifestyle moving forward!
I’ve been in a mental funk because I keep thinking about how I’m turning 30 this year! I felt like there is a lot I want to accomplish and challenging myself physically & mentally was one of them.
To challenge myself, I’ve started Rachel Dillon’s 8 week program that includes a macro meal plan that she created for me based on my goals and current stats.
*THESE NUMBERS ARE TAILORED FOR ME & ARE NOT INTENDED TO BE FOLLOWED BY ANYONE ELSE. THIS POST IS MERELY A GUIDELINE ON WHAT YOU CAN POSSIBLY DO TO ALTER YOUR EATING HABITS. PLEASE SEEK A PROFESSIONAL TO FIGURE OUT YOUR MACROS BEFORE STARTING!
Before I started the program, Rachel had some VERY informative reading material. This was so important for me, because I wanted not only do each and every step that I was recommended but also know WHY I was doing it.
For those who don’t know what Macros are, it’s derived from the term “Macronutrients.”
Macronutrients are broken down in 3 categories:
CARBS, PROTEIN, & FAT.
These nutrients provide calories or energy to our bodies and are what our bodies require to function.
They are flexible! You can eat almost anything as long as it fits your macros!
MY CURRENT MACRO PLAN:
1700 calories a day: 120g Protein, 192g Carbs, 50g Fat
MY TYPICAL DAY
(I switch up my meals every week so I don’t get sick of them. I always use the “IIFYM”method (If It Fits Your Macros)
*I aim to drink 120oz of water a day!
BREAKFAST: 4oz egg whites w/ spinach, 28g mozzarella cheese
LUNCH: 3oz lean beef, 8oz white rice, non starchy vegetables (not weighed)
DINNER: 4.7oz pasta, 2.4oz Trader Joe’s marinara sauce, 4.7oz of boneless chicken breasts
2 Rice Cakes (1 oz), 32oz almond butter
2 Perfect Zone (cookie dough) - Not picture because I ate it all LOL
(I usually eat one rice cake/almond butter & protein bar in the am and then again before my work out)
PROTEIN SHAKE - post work out
100ml almond milk
126g banana
Evlution Plant Protein (20g of protein)
Ice
SUPPLEMENTS
SUPER GREENS with 1/2 squeeze Lemon (Taken first thing in the morning)
PRE WORK OUT - Nitraflex (Pina Colada)
BCAA - During my work out
FISH OIL
Supports heart health
Supports mental health
Helps with weight loss (w/ proper diet & exercise)
Supports eye health
Reduces inflammation
& MORE
MAGNESIUM
May boost your performance in the gym
Fights depression
Support nerve, muscle and heart function
Improves PMS symptoms
Anti-Inflammatory
Can lower blood pressure
& More
HOW I MEAL PREP:
PLAN AHEAD: Create your meals ahead of time and you’ll have a more likely chance of sticking to your plan. Plan meals you actually LIKE, you won’t stick to it if you don’t like it. Once you figured out all your meals, you can write down your grocery list. Keep in mind, that I buy as much as I need for the WEEK.
SHOP AND STICK TO YOUR LIST: Don’t get side tracked! Stick to your list to ensure you aren’t going over your macros. I spend no more than $60-$100 per week on groceries. I love this because I’m saving money by not eating out!
MAKE IT FUN AND PREPARE A WHOLE DAY OF IT: Set the mood & play some music while you cook. It’ll feel like time is going by fast!
COOK SMARTER NOT HARDER: The oven and an instant pot is your best friend. You can bake chicken, salmon, veggies, etc. Once you pop it in the oven, there really is no need to attend to it until it’s finished.
WEIGH YOUR FOODS ACCORDING TO YOUR MACROS: It’s easier than you think! I cook in bulk and weigh from there for each meal so I don’t have to worry about it throughout the week. Or if I’m lazy, I leave it in bulk and weigh when it’s time to eat.
PUT IN CONTAINERS: Invest in some Tupperware. When your meals are all prepped & weighed, it’s easy for you to grab & go especially with a busy schedule! Why do you guys think I never really post or blog… because I’m too busy meal prepping or eating my meal prep LOL.
CLEAN AS YOU PREP! I cannot express this enough. PLEASE CLEAN AS YOU MEAL PREP. You’re saving time cleaning the dishes while your food is cooking. You really would not want to wait till the end to wash because you might feel overwhelmed!
I know I won’t be living this lifestyle forever but it will help propel me to my fitness & health goals. After my program, I will still have a well balanced diet but will not be counting my macros. I’ve learned a lot of my body & how it reacts to certain foods I consume.
BIG SHOUT OUT to Rachel Dillon for helping me with my fitness goals! Hope this gives you guys more insight on how to fit this lifestyle to your own. <3
Blessings,
M