Simple Food + Fitness Plan

Have you wanted try eating more at home but lack the time or get overwhelmed at the idea of so much cooking?  Check out this plant-based meal plan and daily workout inspiration to keep you motivated, help you lose weight, and even save money by eating at home.  See the recipe below for overnight oats and try the links to some of my favorite weekly meals.  Mix it up with other recipes but keep it simple, keep it fresh, and feel great!


B- overnight oats with chia seeds, blueberries and banana (See recipe for overnight oats below)

L- mixed green salad with quinoa and avocado 

D- veggie tacos with whole corn tortillas and black beans

Workout- upper body strength training plus 15 min cardio

B- muesli  with banana 

L- sweet potato with mixed greens

D- mixed vegetable soup with rustic bread

Workout- lower body strength and 15 min cardio

B- Ezekiel English Muffin with almond butter or avocado and a piece of fruit

L- leftovers with a salad

D- Vegan Lasagna  with a salad

Workout- 30-40 min cardio

B- overnight oats with mango and blueberries 

L- leftovers

D- mixed green salad with lentils and blueberries 

Workout- yoga or Pilates 

B- whole grain cereal with fruit

L- veggie sandwich with hummus 

D- casserole with veggies on the side 

Workout- upper body strength 15 min cardio 

So, you can see how simple I actually keep it. Plant-based eating and fitness do not have to be hard or complicated! This is a sustainable LIFESTYLE, not a quick challenge.

Here is how I make my overnight oats:

Overnight Oats

½ C old fashioned rolled oats or steel cut oats

½-1 C unsweetened almond milk

1 Tbsp ground flaxseed 

 1 tsp maple syrup

Tiny drop of vanilla extract

Sprinkle of cinnamon

½ C frozen or fresh blueberries 

Mix all ingredients in a jar, cover and place in fridge and enjoy in the morning.  Add one Tbsp of chia seeds and a banana in the morning to keep you going until lunch.

Workouts

When you add strength training to your cardio routine, you add muscle, burn more calories, and will get leaner faster.  All you need is a set of dumbbells and your favorite music to keep you going!  If you get to 15 reps and feel like you can keep going, increase your weight to push yourself harder.

For cardio: walking, running, and biking are all great options.  If you belong to a gym that has fitness classes, high intensity interval training classes- also called HIIT classes- are fun and energizing.  You can also go online for a wide variety of free training.  One of my favorites is Fitness Blender, they have a wide variety of free online workouts to make you sweat!  

Upper body strength workout

Perform each exercise for 12-15 reps 3 times through

Bicep curls

Overhead triceps extension 

Shoulder fly

Chest press

Back fly

Cross body curls

Shoulder press

Chest fly

Lower body strength workout

Perform each exercise for 12-15 reps 3 times through

Squat jumps

Bent leg deadlifts

Reverse lunge 

Sumo squat

Burpees

Wall sit (hold for 1 min)

Walking lunges

Chair squat


Go Crush today. You can do this!

-Sarah