After 4 weeks of my first Meal Plan, I was super excited about the results I was seeing. I learned SO much about myself and what I needed to be successful, and got right into planning the new and improved version.
One of the most important things I learned was how to deviate from the plan while still having success. Now this may differ from person-to-person, but for me, I learned that it was important to be 100% perfect 85% of the time, instead of being 85% perfect, 100% of the time.
100% perfect 85% of the time vs. 85% perfect, 100% of the time. The difference? Instead of eating almost to plan, all of the time – so sticking close to each meal, but maybe a little salt, or a little sugar, or a little taste here and there (which is still healthy!) – I have more success if I stick to plan 100%, and indulge when I am compelled. That means preparing my meals exactly as planned, and carefully selecting my indulgences. So I don’t have to turn down drinks and birthday cake on Friday night, or the best dark chocolate chip banana pancakes (ever) made especially for me on a Saturday morning. (More butter and syrup, please!)
It all goes back to my fit rules, specifically, #1: Don’t half-ass anything. Give deliberately to work and rest. If you’re on meal plan, then be on meal plan, but if you want the pancakes, then eat the pancakes. I just need to make sure I keep a few others in mind, like #2: Examine every choice in the context of your goals, and #4: Make every calorie worth it.
So aside from that important lesson, I learned quite a bit of other things too, all of which are reflected in the new plan. I swapped my carb choices for fruits and vegetables, resulting in fewer grams overall but with more variety in my nutrients. I left some calories available for a snack, specifically fat and carb calories, so I could enjoy a scoop or two of peanut butter in between meals, or one of my meal plan dessert creations (usually some combination of oats, peanut butter, protein powder, egg whites, bananas and cocoa powder).
So here it is:
MY NEW AND IMPROVED DAILY MENU
6 oz. nonfat plain Greek Yogurt
1 small banana
1/2 cup Strawberries or blueberries
Green Vegetable Frittata
5 oz. chicken
1 cup broccoli
99% Fat Free turkey or turkey cutlets
1 cup butternut squash
5 oz. chicken
1/2 red bell pepper
1/2 green bell pepper
1 medium onion slice
Staying within calorie goal, and keeping as high-protein, low-carb as possible.