Simple Meal Plan and Today's Workout

Today I don't really have any pictures of recipes for you. I have included some tips along with the Simple Meal Plan at the bottom.

I also have the workout links for today to go with the meal plan that includes some of the recipes that are already posted.

If you are like me, you want your workout to be something that you can get to easily. It helps alleviate excuses! I like to be able to workout at home. These two links that I am sharing will direct you to free workouts at home that require little, to zero equipment.

Today you will need a dumbbell or kettlebell and an exercise mat is nice to have.

KettleBell Cardio Workout

5 Minute Ab Workout

The total workout time is about 35 minutes. I plan to follow this up with a slow paced 20 minute run this afternoon.

Here is a Simple Meal Plan that can be adjusted according to what you have in your house.
I am not a nutritionist nor a trainer. This is just what we are doing in our house right now. Being over 40 has a few challenges. One of them is learning how your metabolism may have changed and adapt accordingly.

Breakfast:

1/2 Banana
Vanilla Cinnamon Protein Pancake
8 oz low-fat organic milk (I prefer 2%)
coffee

Mid morning:

Green Tea with 1 packet of unflavored gelatine
    (the gelatine is great for skin, hair and joint health)
Mix the gelatine with a little cold water to dissolve, then add hot water and tea bag and sweetener if you like.

Lunch:

Tilapia with Rye, Rice and Lentil Vegetable Soup
Chocolate Cherry Almond Cluster
coffee/water

Snack:
Choose one

Medium apple
        or
Protein Smoothie
 1 scoop vanilla protein powder
 1 cup Almond Milk
 Stevia or other sweetener
 Spinach
 1/2 banana
  ice cubes

Dinner:

4 oz. Baked Chicken, boneless and skinless (8oz. for my husband)
   
Preheat oven to 400 degrees and place chicken breast on baking sheet. Drizzle with a teaspoon of   Extra Virgin Olive Oil and season with your favorite seasoning.
I like just kosher salt, cracked pepper, and lemon and a little thyme or rosemary.
Add about a 1/4 cup of water or chicken stock to your baking sheet. This is trick I used at The Ashton Hotel to keep chicken breasts moist. Bake for approximately 12 minutes.

4 oz. baked sweet potato
1 cup steamed broccoli

snack:

4 oz. plain greek yogurt
1/2 scoop vanilla protein powder
2 tsp natural peanut butter
1 packet of stevia
This tastes like pudding! Especially if you stick it in the fridge for about 10-15 minutes and let it set.

This is just a sample of what we might eat on a typical day during the week.

Melody