Meal Plan Week 3

Happy Thursday 🙂

And so, it is week 3- Day 18 of the 21DF. I made some pretty awesome meals this week. Like last week, they’re a little higher in calories for my calorie range, but I am hitting all my containers. I’ve had a few cheats this week… one very big cheat on Halloween (guess that was technically last week) and I’m sure you can guess what that was. Oh well… only once a year after all.

Week 3

Week 3


Sunday morning we made a huge batch of pumpkin protein pancakes. I didn’t really use a recipe for this, I just threw ingredients together. I combined 2 cups of whole wheat flour, 2 eggs, 1 cup pumpkin puree, and 1 scoop Quest Vanilla Milkshake protein powder, 1 tsp of baking soda, and some cinnamon, then thinned the batter with a little almond milk and water to get the right consistency. The batch made 24 pancakes. At first, I was thinking this was 4 servings- that would have given me 1/2 cup flour (1 yellow), 1/4 cup pumpkin (1/4 green), and 1/2 protein between the eggs and protein powder (1/2 red). But, I realized that the flour is counted as 2 yellows really, so I halved the servings to make 8. This gives me 1 yellow, 1/8 green (don’t even count it really), and 1/4 red. I supplemented my protein with 4 oz of plain Greek yogurt (mixed with Truvia to sweeten it) and top with 1/2 banana to give me a fruit (1 purple.) So, 3 pancakes, 1/2 cup yogurt, and 1/2 a banana became my breakfast. When I went o the Renaissance Festival last weekend, I had bought some almond honey. Sometimes I would drizzle some over, but I find with the Truvia in the yogurt I really don’t need it.


Breakfast! 1 red, 1 purple, 1 yellow (plus coffee and creamer, and sometimes honey)


For lunch, I found an interesting recipe by Fit Mom Angela D called Bacon Cheeseburger Skillet. My husband was interested in the name, so I showed him the recipe. He decided he wanted in on the deal… So I bought a bunch of extra ingredients to make a huge yield for the both of us to take for lunch. This recipe involves lean ground beef, turkey bacon, diced tomatoes, onion, mustard and some spices. I ate it with half a pita pocket (he had a whole) and a serving of shredded cheddar. It was DELICIOUS! My husband praises it every day as being very good, and very filling. For me, this meal turns out to be 1.25 red, 1/2 green, 1 yellow and 1 blue.

Bacon Cheeseburger Skillet!

Bacon Cheeseburger Skillet!


For dinner, I turned to another Fit Mom Angela D recipe: 21 Day Fix Chicken Marsala. I’m not a huge fan of chicken marsala, but man… this was GOOD. I added grape tomatoes in mine, and it really made the flavor pop.

cooking Chicken Marsala!

Cooking Chicken Marsala!

We used roughly 3 lbs of thin cut chicken breast (tossed in whole wheat flour), a whole lot of mushrooms, some shallots, some garlic, some chicken broth, a little olive oil (it calls for coconut oil, but I didn’t want it to taste like coconut) and grape tomatoes. I made some asparagus on the side to go with it. (Great pairing!) We ran out of mushrooms/tomatoes and asparagus yesterday, but I have some green beans in the freezer to go with the last two pieces of chicken for tonight. (Always useful to have bulk frozen veggies in the freezer.)


1 red, 1 green, 1 tsp

1 red, 1 green, 1 tsp


I’ve kept with my oldies but goodies- apples/cinnamon/peanut butter (1 purple, 1 tsp), carrots/pumpkin seeds (1 green, 1 orange), and a Quest bar (1 red). I’ve been a little short on the greens this week, while being a little over on the reds. I also had a big candy binge on Halloween, but have been controlling myself since. I tried to have only 1-2 pieces a day since then, because we still have extra.. but I was noticing that it was increasing my lenience towards other sugary foods, which is not a road I want to stumble down, especially with the holidays. So I’m doing all I can to keep away from sugar. I only had 1 piece of honey hard candy yesterday, so I feel pretty good about that. Feeling even stronger today, so keeping up with the good fight!

My awesome pug pumpkin I carved for Halloween!

My awesome pug pumpkin I carved for Halloween!

So, as I’m on day 18 today, I’ve sort of made plans on how I’m going to continue forward. Well, I’ve adopted in my old workout program, Supreme 90 Day (I got it in 2011), and I’ve been following along with it pretty good. I’ll post more about this soon, but in a nutshell, this is a 90 day program on 10 DVDs. There is a schedule you follow and you do the corresponding DVD you need for each day. I’ve been using this plan to keep my workouts in check and use it as a guide for strength training at the gym. I copied down the exercises in the DVDs and have been doing them in the gym so that I can use heavier weights to build strength. There are also a few Tabata/HIIT style workouts included that I do at home (and my husband has even joined me for!) I’m on Day 18 of that program as well, and plan on following for the full 90 days. SO.. as far as 21DF goes, I’m going to keep going on the plan as I follow S90D. Next week (week 4) I’m going to be on vacation, but I’m going to plan some workouts I can do and try to get them in every day. I’ll bring my containers with me, but don’t expect to use them for every meal, as we’ll be visiting friends and family and it may not be practical. So next week is a semi break and my real week 4 will pick up when I get back. I will check my measurements and take progress pics after “week 4” and continue on to the next month of the program. Least that’s the plan!


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