The 21 Day Fix Weekly Meal Plan

Happy Saturday!! It's Saturday afternoon here in Hawaii Time and I'm already started to think about a NEW WEEK!! A new week means a new chance to make things right. BUT why do we even let it go this way? Why do we start every week strong with a new mind set but by Wednesday we are already telling ourselves "next week". We didn't have the chance to prep our meals that week, we are having some serious cravings by the end of the night, that pizza that tempted you WON. 

You beat your self up about it, put yourself down, promise tomorrow - When tomorrow comes you mess up again and then just go ahead and tell yourself MONDAY it is. Next week will be Better! 

You are NOT alone - I've DONE this SO many times!! 

The thing that I've come to FIND is that I don't have to do this anymore. I have my amazing challengers, the daily support needed, and at the end of the month I know that I'm going to share my progress. Unless you truly aren't ready mentally and physically to take on the challenge of bettering your life then YOU WILL SUCCEED. 

When you surround yourself around other people who have the same EXCUSES as you, it becomes much easier to CRUSH them and realize that you DO have time to make this happen and you aren't going to let everyone see you fall. I love that I get to wake up every day and surround myself with other like minded people who have dishes in their sink, kids to take care of, dinner to fix, a house to clean, and maybe even a full time job to go to. We NO LONGER let these excuses overtake our life and GIVE OURSELVES 30 minutes everyday to work on ourselves. We feel EMPOWERED by every workout we are able to cross off the calendar and by every HEALTHY choice we are able to make. At the end of the day we report in the group how AWESOME we did and if we failed we spill are hearts and are uplifted by others. The problem with not having this support is you ALLOW these EXCUSES to be a REASON you aren't successful. 

If you DO THIS ... Guess what - YOU ARE NORMAL!! Don't let your kids be your EXCUSE let them be your REASON!! It's time to DRAW THE LINE and CUT THE CRAP! It's okay to put aside a little bit of time for yourself. YOU ARE WORTH IT. You aren't being selfish you are leading your family to health and well being. You are setting an EXAMPLE that they can follow. You will have more energy then you EVER have to keep up with all the craziness of LIFE in general. 

Your time is NOW!! Grab YO running shoes, tie up those laces, get your workout gear on, and grab the workout gear because SUMMER IS COMING - READY OR NOT!! 

Are you ready!! Are you TRULY ready to let go of all of your excuses and finally DO THIS!!?!? 

No more coverups, no more feeling horrible about yourself, not wanting to run into anyone at the store because you are ashamed ... It's time to CHANGE your FUTURE! I've been where you have and my goal is to help each and every person so that they NEVER have to feel that way again. 

So are you ready!?!? 

Here is our PLAN: 

30 Minute Workouts 6 days a week 

You are setting your alarm for 5am - YEP I SAID IT!! 

This is the time that I have found that allows me to always get my workout done and leaves me with the least distractions. 

Every Sunday you are going to plan out your meals for the week just like I have below. You will use the 21 day nutrition guide to plan out your meals and any recipes from my blog and create a grocery list. Either that or you can use the one that I provide you in the group. I find it's better to start creating your own so you can get exactly what kind of food you like and learn how to do it on your own. 

After you grocery shop - It's time to PREP!! This totally makes a HUGE difference. 

Take time to cut up veggies, fruit, bake chicken for the week, and bag everything up. Then you are ready to just open up the fridge and go. Life becomes SIMPLE. 

                  

It's time to get MOVING and NEVER LOOK BACK!! Summer is here, ready or not and if you start now you will still have time to enjoy it HAPPY and CONFIDENT! Make a commitment TODAY and join my next 21 Day Challenge Group! Apply Below

My Clean Eating Meal Plan & Meal Prep

How does Marlena Hedine keep herself entertained during Meal Prep!?!? Yep, you got that right ... I find a show i'm addicted to or a book and focus on that. It totally is MY TIME, where i'm able to get my self ready for the week, cook all my meals, and just relax. Plus, knowing that I i'm doing something productive and getting to catch up on some shows totally gets my butt off the couch and into the kitchen to spend those few hours. So, if you are looking for a way to MAKE yourself prep each week .. this is totally the way to go. Get Netflix on your lap top and stream your guilty pleasures.

I'm already all caught up on "Carrie the High school Days", "Revenge", and a few other favorites so I started watching this show and It's okay. Not my favorite but I was able to get into it a bit. It's not a I can't live with out show but kept me entertained. I've heard Breaking Bad is good so I may start that one this Sunday during Prepping time.

I've been slacking on the meal planning lately to be honest. I've been busy with my challengers and coaches on my team that I haven't been taking the time out to work on myself and keep myself in check. So I knew it was time to put my foot down and take care of myself. Feels so good to have a yummy lunch already portioned out and ready for me in the fridge. Totally delicious. I know you will feel the same way if you can just take the time out each week to do something GOOD for yourself and family that is going to keep you on track. I know it's hard for busy Momma's to step aside and do anything for themselves but I promise you it's worth it and it will actually make your week less stressful and you will end up spending less at the grocery store. 

So here is my meal plan for the week. I laid it all out so that it's set and ready to go. 

Go here for clean eating recipes

I normally do all my batch cooking on Sundays but this week I had so much going on that i wasn't able to get it in till Wednesday during the day. To be honest, I was going crazy with out my meal plan. It was much harder to stay on track. 

I started with putting a cup of Quinoa on the stove and cooking that up. I then put my Asparagus in the oven to roast with a little bit of olive oil and minted garlic. While that was cooking I started cooking my Tilapia. I coated it with slivered almonds and some Mrs Dash seasonings. A little bit of Olive Oil in the pan and pan sautéed it. Seriously DELISH!! Once the Quinoa was done I placed it in the pan I was cooking the fish in and added in frozen peas and carrots and a bit of light soy sauce to give it some flavor and just let it heat up a bit to defrost the veggies.

Once everything was done I portioned it out and put in individual containers I could just grab and warm up. Someone asked me what fish tasted like warmed up and honestly it taste just as good. Delish!! I really enjoyed my lunch today and felt spoiled. It was an amazing meal. Asparagus was perfect, Quinoa felt like comfort food. If you have never had Quinoa you should try it. It's like rice but is so much better for you. Packed full of protein and minerals. It's a POWER HOUSE FOOD! 

Working on Portion Control!?!? This should help!! The 21 Day Fix is also great for teaching you all about that if you need more help with meal planning and prepping. 

I then got my snacks ready to go for the week by portioning those out in little baggies. I portioned out a big handful of carrots in each little baggy and plan on having that with 2 tbsp of hummus for a PM snack. It's easier for me just to have the same snacks pretty much every day and it honestly doesn't bug me. If I get bored i'll switch it up. But for now it works for me. I've been eating this snack for a year now. I also grabbed big honey crisp apple (yummmm) and portioned out 14 almonds into a baggy for an am snack. Some other snacks I plan on having is PB toast (whole wheat of course and all natural) and plain yogurt with a bit of honey and blackberries. But it is all portioned out and ready to go in my fridge so I can just easily grab. I have some quest bars or easy grabbing as well. 

Breakfast is super easy and a no brainer for me and the hubby. We both drink Shakeology!! I shake it up with 1/2 cup water, 1/2 cup almond milk and ice! Easy Peasy!! I love that I don't even have to think about it that's it's a perfect meal that is ready to go. I'll have that with a cup of coffee with a little bit of almond milk

I plan on making Turkey Burgers and roasted sweet potato fries for dinner tonight over a bed of spinach topped with avocados so I'll make some extra for lunches if I want to switch it up a bit. My girls also eat this for lunch. 

I have all my dinners planned for the week, grocery shopping done, and i'm confident for the rest of the week. My goal is to really push hard in my workouts, drink m daily amount of water, and stay on track with my meal plan so I can really rock my results and feel GREAT! It's not just about having a nice body but feeling good. When I eat bad I feel sluggish and literally crud. Tummy aches and bloat. 

I really really love carbs so the fact that I have this all portioned out and I can't just grab a tortilla with PB for every meal (because I totally would) is the way I want it. I have a cruise coming up and I want to feel great in my Bikini. It's all about feeling CONFIDENT! Who doesn't want to feel this way!?!? It's worth it! 

Here are a few tips I can leave you with when you are meal prepping this week. 

If you would like more tips like this you can always ask about my next challenge group to get you more support, accountability, motivation, tips, meal planning and more!!!|

Challenge Group Application

Clean Eating Snack Ideas

1.Banana Roll up: 1 banana sliced, 1 tbsp all natural PB (ingredients should say peanuts and salt) and a whole wheat tortilla. Slap it all together and roll it up! This is my favorite!

2.1/2 cup cottage cheese and berries

3.1/2 cup plain greek yogurt (not the kind with fruit in it) and cupped handful of fruit, 1 tbsp slivered almonds and a dab of agave nectar.

4.20 grapes and a low fat cheese stick

5.2 plain rice cakes (no salt) with 1 tbsp all natural PB or almond butter and a handful of raisins

6.2 cupped handfuls of raw veggies like carrots, cucumbers and celery and 1 tbsp of low fat hummus.

7.1 scoop protein powder with 10 oz water, ice and frozen berries blended for a smoothie! It's ok to drink your shakeology for a meal or snack and also have a protein shake. Your shakeology is your meal replacement and a protein shake is just a snack. They both promote muscle repair and growth!

8.Cupped handful of Strawberries and a handful of unsalted raw cashews

9.Apple and handful of raw unsalted almonds

10.Apple and 1 tbsp of almond butter

I hope you find this helpful in your quest to start eating healthy and preparing your snacks!