This is my meal plan and week of workouts that I follow; I share in
hopes of reaching our goals together!
hopes of reaching our goals together!
BACK BY POPULAR DEMAND: I’m focusing this meal plan on being budget-friendly and easy (ideal for students, desk employees, or anyone on the go). If this is something you continue to love, please let me know and I can revamp the meal plans to be all about this!
Facts About the Meal Plan:
*The meal plan
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts
*I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day
*I suggest spacing meals around 3 hours apart (give or take depending on your
schedule)
schedule)
*My meal plan style is SIMPLISTIC; I’ve
found the fewer ingredients and the easier the prep, the more likely one
is to stick to the plan
found the fewer ingredients and the easier the prep, the more likely one
is to stick to the plan
MY 2 FAVORITE MEALS THIS WEEK: 1) Yogurt Parfait 2) Healthy Pesto Chicken Pasta
Facts About the Workouts:
*5 total workouts
-4 weight training workouts to target legs, glutes, calves, back, chest, biceps,
triceps, shoulders & abs
-1 HIIT cardio workout
*Workout style is high intensity interval training, which studies have
shown to be the most effective at maximizing results in the shortest
amount of time + creating an afterburn to continue the calorie burning
after the workout is complete
shown to be the most effective at maximizing results in the shortest
amount of time + creating an afterburn to continue the calorie burning
after the workout is complete
*Result-driven workouts for a fit and lean body
MY FAVORITE WORKOUT THIS WEEK: Arms & Abs Mat Workout
Other Information:
*After payment, you will see a link to return to
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount.
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount.
*This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it’s somewhere that is
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures
For the combo pack (meal plan + 5 workouts):
For just the week of workouts:
Hi Lauren,
I'm a loyal fan and reader of your blog. Just wanted to let you know if you ever thought about doing a cook book? I know you have your 3 current e-books with exercise and meals combined but maybe just one with your meals only?? I would love to have something available when I'm cooking for not only myself but my family as well.
Also wanted to let you know that I totally get your new direction in life, focusing on health and fitness. I don't know you and based solely on what I read from your blog, I never got the whole dental thing. I always knew you were destined to do what you're currently doing. You're amazing at it, never second guess your decision.
Take care!
Hi Kathy,
First off, thank you so much for your sweet words. I've been having "one of those days" and your comment totally brightened it up. My decision to bypass dental school was quite the battle between my heart and my head; it's incredibly challenging to give up something you worked so hard for (ie: formal education, extra curricular activities, the DAT, gaining admission, etc.), but the truth is dentistry was like/ interest of mine and healthy living/blogging/inspiring is just who I am. I've never made a better decision for myself and your support means a lot.
A cookbook is something I've thought about – I'm glad to know there's an interest. I will def give that more attention…thank you!
Have a wonderful weekend!
XO
are you not including macros and calorie counts in your meal plans anymore?