What I’m Eating This Week — February 4th
The Life Time Fitness Spring 60 Day Challenge starts Saturday so I sat down for my consultation today, to put a plan in place for what I want to accomplish this time around. The challenge runs February 9th to April 6th and my goal is to lower to my body fat percentage by 4 points.
While talking with Nehemiah about my goals — he’s a trainer and nutritionist at the Plymouth location where I work out — one of the things he stressed was upping and staying consistent with my protein intake. The standard rule is one gram of protein for every pound of desired weight. So with my goal weight set at 170 pounds, I should be eating 170 grams of protein a day.
That’s a lot of freaking protein. And it takes some planning to make it happen.
Nehemiah recommended I start logging my food on a regular basis to stay on track. It’s something I’ve tried in the past but haven’t been very successful at. To be honest, logging all of my food feels daunting and exhausting. Luckily, there are apps to make it a whole lot easier — I use the free version of MyFitnessPal. I’m hoping I can get into a rhythm over the next couple of weeks. Fingers crossed. I’ll of course let you know how it goes!
This Week’s lunch
This is something I’ve been eating for a while but haven’t properly logged before today. After talking with Nehemiah, I decided to make an effort to log everything this week — yup, I measured out every single ingredient. Everything. Mostly because Nehemiah pointed out there is a lot of protein in it that I wasn’t accounting for (hey beans!).
It is fairly simple, a salad loaded with protein and veggies. Every morning, when I pack up my lunch box for work, I throw in a different dressing or add some spicy guacamole. It keeps me from getting bored. And having my lunch decided takes one choice out of the equation and it means I’m less likely to eat out.
6 oz. baked chicken
1/2 cup black beans
1/2 cup garbanzo beans
1/2 cucumber, diced
3/4 cup carrots, shredded or chopped
1 green pepper, chopped
1/2 cup red onion, chopped
My fitness pal info
This how my lunch looks after being logged MyFitnessPal. I’ve saved it so I can add it easily every day this week.
Besides what’s listed, my lunch also has 19 grams of fiber which is another important factor for healthy eating and weight loss.
Here’s a quick tutorial on how I bake my chicken. I like to use boneless skinless chicken tenders when I’m baking chicken (I buy mine typically at Fresh Thyme). They take less time to cook and are less likely to dry out in the oven. If I’m grilling, I tend to buy chicken breast but Mother Nature has pushed all of my cooking inside this week.
To get started, lay the tenders out on a baking sheet and coat both sides generously with salt, pepper and garlic powder.
Bake them in the oven at 425° for 18 to 20 minutes — I use a meat thermometer on the biggest chicken tender to track the progress — and then crisp them up under for the broiler for two to three minutes.
For 6 ounce serving sizes, I purchase around 2.5 pounds of meat (it shrinks about 25% during cooking) and I measure out individual servings using a kitchen scale once the chicken has cooked and cooled.