An easy and healthy meal plan to kick off the New Year strong!
It’s time to get back on track after the holidays! With sugar filled treats and the business of the season past us, it’s time to fuel our bodies with some nutrient-rich, delicious food. I’ve gathered my favorite wintertime eats into one week’s meal plan and compiled a grocery list to help kick the new year off strong 💪🏼
Reflecting on 2018
Hello, hello! Happy New Year (a few days late!) It’s safe to say all the holiday madness is behind us. New Year’s Resolutions are set and there’s likely been a thought or two about eating better or working out more consistently. I would even venture to say everyone reading this post has made some sort of health/fitness goal for 2019.
Last week, Nick and I were laying in bed and I told him that I was not ready for the new year. 2018 was really good to us. After setting into our new house and getting engaged in 2017, it was a year of wedding planning galore, lots of family bridal showers (5 to be exact) and too many weddings to count (just kidding, there were 7), including my brothers and my own! Friends getting engaged, celebrating my bachelorette party, a trip to Maui for our honeymoon, and then the holidays. It was a whirlwind. And to be honest, I’m sad to see this year go. I’m not sure any year will top 2018.
So many good memories.
2019 Goals and Resolutions
But with the new year comes new goals and ambitions. I haven’t really given too much thought about what my 2019 intentions are, but every year I write down 10 resolutions… well it’s really more of a bucket list of things that I usually never stick to or try. And despite failed attempts year-after-year, I keep doing it.
Last year I tried doing monthly intentions to break it down and make goals more attainable, but I didn’t stick to that for very long. Some of my intentions were:
- Drinking more water
- Start meditating
- Taking baths
- More relaxing, less to/do lists
You get the picture.
I still have to compile this years list, but a few off the top of my head are:
- Maintain a healthy weight
- Try a sugar detox or whole 30 / Eat more whole foods (less processed)
- Relax and read more books
- Be in the Word daily
New Year Meal Prep Guide + Tips
With so many peoples’ resolutions/goals revolving around health and wellness, I figured this would be a great time to post another weekly meal plan!
You’ve heard my rant. Meal Prep. Meal Prep. Meal Prep. And if you haven’t, check out my Ultimate Meal Prep Guide! It has all the tips, tricks and kitchen essentials to get your started.
This meal plan is meant to kick start healthy habits and make it easier for you to stay on track, while enjoying delicious meals. You can follow the plan exactly or pick and choose what fits your life and schedule best.
A few tips:
- Read the recipes before going to the store. Some recipes make 2 servings, while others might make 4, so depending on who you’re feeding for each meal will make a difference on if you need to double the recipes and double the ingredients/grocery list. Most of the dinners will serve as least 2 people, if not 4. Breakfasts, Lunches and Snacks are mostly single meals.
- Try to prep lunches and snacks on Sunday if you work out of your home. This way you can grab and go in the morning and don’t have to worry about it.
- If you’re really feeling ambitious, prep part of the dinners by cutting veggies or prepping meat.
- If you don’t like a meal or ingredient, swap it out! I have plenty other recipes on the blog.
- Read the grocery list before going to the grocery store. You probably have most of these ingredients already at home, especially the pantry staples.
One last thing, give me your FEEDBACK! Let me know if you use the meal plan/grocery list, what your favorite recipes were or what you’d like to see more of! You can email me at katie.goetz@afitcado.com or send me a message on Facebook or Instagram.
And tag @afitcado or use the hashtag #afitcado in your posts, so I can see all your beautiful creations!
Let’s crush this week 👊🏼
Download the Meal Plan and Grocery List here.
New Year Meal Plan
Monday
Breakfast: Vanilla Greek Yogurt, Raspberries/Blueberries, Granola
Lunch: Buffalo Chicken Wrap (can substitute with lettuce wraps) Veggies (Carrots, Cherry Tomatoes, Mini Sweet Peppers, Cucumbers, etc.), Hummus, Grapes
Snack: Protein Bar (RX Bar, Perfect Bar, Smart Bar, Quest, etc.), Protein/Collagen
Dinner: Crockpot Chicken Tortilla Soup
Tuesday
Breakfast: Blueberry Muffin Overnight Oats
Lunch: Cranberry Apple Spinach Salad (with Chicken), Strawberries
Snack: Celery and Peanut Butter, Protein/Collagen
Dinner: Leftover Crockpot Chicken Tortilla Soup
Wednesday
Breakfast: Peanut Butter Cauliflower Smoothie
Lunch: Classic Chicken Salad, Crackers, Veggies, Hummus, Strawberries
Snack: Cranberry Chocolate Protein Energy Balls, Protein/Collagen
Dinner: Thai Turkey Lettuce Wraps, Brown Rice
Thursday
Breakfast: Blueberry Muffin Overnight Oats
Lunch: Cranberry Apple Spinach Salad (with chicken), Grapes
Snack: Protein Bar (RX Bar, Perfect Bar, Smart Bar, Quest, etc.), Protein/Collagen
Dinner: One Skillet Steak Fajita, Cilantro Lime Cauliflower Rice
Friday
Breakfast: Vanilla Greek Yogurt, Raspberries/Blueberries, Granola
Lunch: Salmon Stuffed Avocado (recipe calls for tuna) Crackers, Veggies, Hummus, Grapes
Snack: Cranberry Chocolate Protein Energy Balls, Protein/Collagen
Dinner: Sausage and Egg Breakfast Pizza
Saturday
Breakfast: Sweet Potato Egg Hash, Mixed Berries (Blueberries, Raspberries)
Lunch: Avocado Egg Salad on Gluten Free Toast, Cottage Cheese, Apple Slices
Snack: Celery and Peanut Butter/Air Popped Popcorn, protein/collagen
Dinner: Out to eat
Sunday
Breakfast: Leftover Sweet Potato Egg Hash, Mixed Berries
Lunch: Leftovers
Snack: Cranberry Chocolate Protein Energy Balls, Protein/Collagen
Dinner: Turkey Sweet Potato Chili
If you love these meal plans, here are 3 others you can try!