Choosing to Reset

This blog post is going to be a doozy. A 7 day Plan of the 21I’m planning for healthy easy meals ( Breakfast, lunch, dinner ideas, Note: I am eating more calories than the plan calls for by increasing amounts because I am no longer losing weight.

This includes a walking plan, weight training plan, and some yoga, balance, and core thrown in.

Why am I doing this? Well I need a plan and if I’m going to go to the trouble of making a plan I might as well share.

All meals are designed by Chat GPT using the Plate method. I/2 plate low calorie high nutrition vegetables, 1/4 plate protein, 1/4 plate healthy carbs.

Day 1

Meals:

• Breakfast: Greek yogurt (1 cup) with mixed berries (1/2 cup), chia seeds (1 tbsp), and whole-grain granola (1/4 cup) – ~20g protein, ~300 calories

• Snack: Handful of almonds (1 oz) – ~6g protein, ~160 calories

• Lunch: Spinach salad with grilled chicken breast (4 oz), cherry tomatoes, cucumber, shredded carrots, whole grain toast (1/2 cup), and vinaigrette – ~35g protein, ~450 calories

• Snack: Apple with unsweetened peanut butter (1 tbsp) – ~3g protein, ~180 calories

• Dinner: Baked salmon (5 oz) with roasted sweet potatoes (1/2 cup) and steamed broccoli – ~35g protein, ~550 calories

Total for Day 1: ~99g protein, ~1,640 calories

Snacks on hand boiled eggs, 100 calorie packages of nuts, apple slices with peanut butter ( sugar free made with just peanuts)

Walking

1 hour with weighted vest ( Information about weighted vest here) if you don’t have a weighted vest no problem but I would encourage you to walk with weights (even light ones) to increase your skeletal load.

Workout

For weight training, aim for a simple, 20-minute full-body routine focusing on key muscle groups:

It’s the Lab Workout #145 upper body standing link here

Remember to adjust according to your own level of fitness. Adjust the number of reps and the weight as needed. You don’t want to overdo.

Balance/core

Do this as time allows while waiting, watching television…

Single-Leg Stand: • Stand on one leg for 15-30 seconds, switching to the other leg. Repeat 2-3 times per side. • Progression: Try closing your eyes or doing it on a softer surface (like a yoga mat) to increase difficulty

Day 2

Meals:

• Breakfast: Oatmeal (1/2 cup dry) with banana, unsweetened peanut butter (1 tbsp), and chia seeds – ~12g protein, ~350 calories

• Snack: Cottage cheese (1/2 cup) with sliced peaches – ~10g protein, ~120 calories

• Lunch: Mixed greens salad with chickpeas (1/2 cup), bell peppers, shredded red cabbage, cucumbers, olives, and whole-grain pita – ~15g protein, ~400 calories

• Snack: Hummus (2 tbsp) with baby carrots – ~2g protein, ~100 calories

• Dinner: Turkey meatballs (6 oz) over spaghetti squash with zucchini – ~40g protein, ~550 calories

Total for Day 2: ~79g protein, ~1,670 calories

Snacks (if needed): Cottage cheese with a few apple slices or a handful of raw nuts.

Walking 45 minutes that includes intervals (see below) for 30 minutes From Prevention Magazine-The best way to burn fat is through intervals. Start by warming up for three minutes. Then spend 25 minutes alternating between one minute of walking almost as fast as you can go and one minute of brisk walking (aiming for a six on an intensity scale of one to 10). Cool down for two minutes.

Workout

Chair Yoga With Adrienne Here

Balance/ core

Heel-to-Toe Walk:

Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. Walk 10-15 steps, turn, and walk back.

Day 3

Meals

• Breakfast: Cottage cheese (1 cup) with strawberries (1/2 cup), nuts (1 tbsp), and honey – ~18g protein, ~300 calories

• Snack: Whole-grain toast (1 slice) with peanut butter (1 tbsp) – ~5g protein, ~180 calories

• Lunch: Grilled shrimp (6 oz) with mixed salad and brown rice (1/2 cup) – ~30g protein, ~450 calories

• Snack: Greek yogurt (1/2 cup) with a sprinkle of chia seeds – ~10g protein, ~100 calories

• Dinner: Baked chicken breast (5 oz) with roasted Brussels sprouts, carrots, and sweet potato (1/2 cup) – ~35g protein, ~550 calories

Total for Day 3: ~98g protein, ~1,670 calories

Walking 1 hour walk

Workout dumbbell workout Use the weights that are appropriate for where you are. Adjust according to your fitness level.

Balance/core

Tree Pose :

• Stand with one foot on the inner thigh of the opposite leg, balancing as you focus on a single point in front of you. Hold for 15-30 seconds per side. If you are not stable, practice this near a counter top or other stable surface.

Day 4

Meals

• Breakfast: Smoothie with Greek yogurt (1 cup), spinach, frozen berries (1/2 cup), oats (1/4 cup), and flaxseed – ~20g protein, ~350 calories

• Snack: Trail mix (1 oz) with mixed nuts and dried fruit – ~4g protein, ~150 calories

• Lunch: Veggie wrap with hummus (2 tbsp), cucumber, carrots, spinach, and chickpeas mashed (1/4 cup) in a whole-grain wrap – ~15g protein, ~350 calories

• Snack: Cottage cheese (1/2 cup) with a few cherry tomatoes – ~10g protein, ~100 calories

• Dinner: Stir-fried chicken (6 oz) with broccoli, bell peppers, snap peas, (I’m using a bag of frozen stir fry vegetables), and brown rice (1/2 cup) – ~35g protein, ~600 calories

Total for Day 4: ~84g protein, ~1,650 calories

Walk- 1 hour weighted vest walk

Workout

Yoga- chair yoga Here

Balance/core

Side Leg Lifts

Stand with feet hip-width apart, lift one leg out to the side while keeping your back straight. Hold for a second, lower, and repeat. Perform 10 reps on each side.

Day 5

Meals

• Breakfast: Scrambled eggs (2) with a side of avocado, salsa, and whole-grain toast (1 slice) – ~18g protein, ~350 calories

• Snack: Greek yogurt (1/2 cup) with a handful of blueberries – ~10g protein, ~100 calories

• Lunch: Tuna salad (4 oz) made with Greek yogurt, celery, green onions over mixed greens, and brown rice (1/2 cup) – ~35g protein, ~450 calories

• Snack: Handful of almonds (1 oz) – ~6g protein, ~160 calories

• Dinner: Grilled pork tenderloin (5 oz) with mashed cauliflower, asparagus, and a small baked potato – ~30g protein, ~550 calories

Total for Day 5: ~99g protein, ~1,670 calories

Walking

1 hour fast paced walk

REST DAY NO WORKOUT

Balance/core

Grow Young Fitness Here

Day 6

Meals

• Breakfast: Whole-grain toast (2 slices) with cottage cheese (1/2 cup), cucumber slices, and tomatoes – ~15g protein, ~300 calories

• Snack: Apple with unsweetened peanut butter (1 tbsp) – ~4g protein, ~180 calories

• Lunch: Chickpea (1/2 cup) and veggie stir-fry with brown rice (1/2 cup) – ~20g protein, ~400 calories

• Snack: Cottage cheese (1/2 cup) with a few berries – ~10g protein, ~100 calories

• Dinner: Roasted chicken thighs (5 oz) with mustard greens or other greens, roasted sweet potatoes (1/2 cup), and a sprinkle of parmesan – ~40g protein, ~600 calories

Total for Day 6: ~89g protein, ~1,680 calories

Snacks jerky, carrots, grapes

Walking

45 minutes walk with weighted vest

Workout

It’s the Lab #109 Home Workout with Dumbbells Here

Balance/core

Forever Fit With Mitch Core Here

Day 7

Meals

• Breakfast: Greek yogurt parfait (1 cup) with sliced apple, almonds (1 tbsp), and chia seeds – ~18g protein, ~300 calories

• Snack: Whole-grain toast (1 slice) with avocado – ~3g protein, ~150 calories

• Lunch: canned Lentil soup (1 cup) with carrots, celery, spinach, and whole-grain bread (1 slice) – ~20g protein, ~400 calories

• Snack: Handful of mixed nuts (1 oz) – ~6g protein, ~160 calories

• Dinner: Baked pork chop (6 oz) with roasted cauliflower, green beans, and wild rice (1/2 cup) – ~40g protein, ~550 calories

Total for Day 7: ~87g protein, ~1,660 calories

Walking 1 hour brisk walk

Workout

Yoga with Adrienne Here

Balance/core

Core work Here

Information about the plate method here:

Following the plate distribution of 1/2 high-nutrition, low-calorie vegetables, 1/4 lean protein, and 1/4 high-fiber carbs:

Sample Meal Components (not all inclusive):

• 1/2 Plate High-Nutrition, Low-Calorie Foods:

• Options: Leafy greens (spinach, kale, romaine), broccoli, bell peppers, zucchini, tomatoes, cucumber, and cauliflower.

• Dressings: vinaigrette or olive oil with a squeeze of lemon.

• 1/4 Plate Lean Protein:

• Options: Grilled chicken breast, beef, turkey, salmon, tuna, cottage cheese, Greek yogurt, or beans (e.g., black beans, chickpeas).

• 1/4 Plate High-Fiber Carbs: • Options: Sweet potatoes, old fashioned rolled oatmeal, brown rice, barley, or whole-grain bread