The Cardiac Cuisine

Weekly Meal Plan: January 26-February 1, 2024

Filed Under: Meal Plans

Weekly Recap

It’s important to plan ahead of things such as epic dessert buffets at your friend’s house. I didn’t plan, and I let myself get too hungry ahead of time and ended up getting myself sick.

Another thing I’ve been thinking about this week is that it’s super-important to celebrate your small wins and to avoid allowing yourself to become discouraged when you “mess up” and make “mistakes” around eating healthily.

I have a pattern of all-or-nothing thinking around healthy eating. “Eeek! I made one mistake!! Therefore I’ll never lose weight and I might as well give it all up because I’m stupid.” It’s okay to make mistakes! Just get back up and keep going. Focus more on what’s going well.

I’m really proud of the following successes this week:

  • How well I’ve done with keeping track of what I’m eating. It’s so easy to wildly underestimate what I’m eating when I don’t make a notes on my snacks and meals.
  • I’m really proud of how consistently I’ve been exercising. 30 minutes on the elliptical isn’t hard, but it makes a huge difference.
  • I’m proud of how I haven’t been bingeing on candy
  • I’m proud of how I’ve been noticing my body’s actual hunger cues.

Friday, January 26:

Breakfast:

  • A “taco egg” with a medium flour tortilla, over-medium egg, 1 slice of cheese and some salsa
  • Nonfat Greek yogurt
  • 1 cup frozen strawberries
  • Coffee w./ almond milk

Lunch:

  • Corn pops with skim milk
  • Some almonds

Dinner:

  • I tried making chicken breast with white wine sauce and herbs over pasta. I didn’t think it was delicious enough to feature in this blog.
  • Raspberry Jelly Roll Cake
  • We went to an epic dance party at our local elementary school!!!!

Saturday, January 27:

Breakfast:

  • Another “taco egg” with additional ¼ cup of egg whites this time.
  • Nonfat Greek yogurt w./ 1 cup of frozen strawberries
  • Coffee w./ almond milk

Lunch:

  • McDouble, fries and chicken nuggets — yes, the best I could do at McDonald’s, but not a very satisfying lunch.

Dinner:

  • I went to a gathering at my friend’s house where there was lots of food. I ate a bunch of pizza and cookies and THE MOST AMAZING CHOCOLATE-COVERED STRAWBERRIES. I started out feeling virtuous; I brought cut-up veggies and fat-free ranch dressing, but quickly got derailed. Oh well, that’s a big cue to plan better next time! I didn’t really have a very filling lunch, so I was kinda ravenous.

Sunday, January 28:

Breakfast:

Lunch:

Dinner:

  • I made a breadcrumb-topped baked fish with quinoa and ratatouille. The fish was pretty good, but I didn’t get a really good photo of it so I’m debating putting it in my blog. The ratatouille wasn’t good; it’s just not really the right time of year for that. I think I’ll loop back and do another ratatouille in August (French food for the Paris Olympics!!)

Monday, January 29:

Breakfast:

Lunch:

  • A sandwich with 2 slices of bread, an over-medium egg, 1 ounce of cheese, 1 ounce of turkey pepperoni
  • Some nuts
  • An apple

Dinner:

Tuesday, January 30:

Breakfast:

Lunch:

Dinner:

Wednesday, January 31:

Breakfast:

Lunch:

  • A sandwich with 2 slices of bread, 1 ounce of turkey pepperoni, 2 scrambled eggs and 1 slice of cheddar cheese
  • Some grapes
  • A glass of milk

Dinner:

Thursday, February 1:

Breakfast:

Lunch:

  • A grilled cheese sandwich with 2 slices of bread, 1 slice of cheese and 1 tablespoon of mayonnaise on the outside for grilling.
  • An apple
  • A glass of milk

Dinner:

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