Choosing to Reset

Week 2 of a plan. I hope this is helpful. It’s a lot of work but I’m learning a lot myself getting it all written down.

Things I learned this week: ChatGPT will make a grocery list and give recipes for meals they recommend. I’m so happy with the menu this week.

FitOn is my new friend when it comes to working out and the exercises are not easy. For beginners or those who don’t want to try the app I’m adding YouTube and Instagram posts as well. (I use the free version and I’m on the beginner level.)

Here’s a 7-day 1650-1700 calorie 30 grams of protein and high fiber per meal menu. Totally from Chat GPT

DAY 1

Breakfast: Greek Yogurt Bowl

• 1 cup plain Greek yogurt (20g protein)

• 1 tbsp unsweetened peanut butter (3g protein)

• ½ cup mixed berries

• ¼ cup granola (high fiber, 5g protein)

Lunch: Chicken Salad with Sweet Potato

• 3 oz grilled chicken breast (26g protein)

• 2 cups spinach with ½ cup chopped cucumber and ½ cup cherry tomatoes

• ½ medium sweet potato (carb)

• 2 tbsp balsamic vinaigrette

Dinner: Beef Stew (recipe below)

Walk– I hour walk (start where you are- if you’re not at an hour it’s still great you are out moving) Brisk walk

Workout

Its the lab #154 Lower Body Workout Here

Daily Core Exercise Here (Instagram)

DAY 2

Breakfast: Cottage Cheese and Berry Plate

• 1 cup low-fat cottage cheese (28g protein)

• ½ cup mixed berries

• 1 slice whole-grain toast

Lunch: Tuna Salad Wrap with Veggies

• 1 can tuna in water (22g protein)

• 1 tbsp light mayo

• 1 whole-grain tortilla (high fiber)

• 1 cup steamed broccoli

Dinner: Chicken Soup (recipe below)

Walk– Weighted Vest 1 hour walk- no worries if you don’t have a vest but I would encourage you to carry some weights if you’re able.

Work Out

Healthy Body Yoga Here

Balance Exercise Here

DAY 3

Breakfast: Egg Scramble with Veggies

• 3 eggs (18g protein)

• 1 oz shredded cheese (7g protein)

• 1 cup sautéed spinach and mushrooms

• 1 slice whole-grain toast

Lunch: Turkey Salad with Purple Hull Peas

• 3 oz sliced turkey breast (24g protein)

• 2 cups romaine with ½ cup purple hull peas and diced cucumbers

• 2 tbsp olive oil and vinegar dressing

Dinner: Spaghetti Squash with ground Turkey Marinara

• 3 oz ground turkey (22g protein)

• 1 cup marinara sauce

• 1 cup cooked spaghetti squash (carb)

• 1 cup steamed green beans

Walk

Intervals for 30 minutes and a 30 minute walk

Work Out

Building Strength Workout Here

Kitchen Balance and Core Exercise Here

DAY 4

Breakfast: High-Protein Smoothie

• 1 scoop whey protein powder (20g protein)

• 1 cup unsweetened almond milk

• ½ banana

• 1 tbsp peanut butter

• 1 cup spinach

Lunch: Salmon Bowl

• 3 oz baked salmon (23g protein)

• ½ cup brown rice

• 1 cup roasted Brussels sprouts

Dinner: Chili (recipe below)

Walk

1 hour weighted vest walk

Work Out

Neck and Shoulder Yoga Here

Resistance Band Exercise Here

DAY 5

Breakfast: Egg White Omelet

• 4 egg whites (14g protein)

• 1 oz feta cheese (6g protein)

• 1 cup sautéed asparagus

• 1 slice whole-grain toast

Lunch: Chicken Stir Fry

• 3 oz chicken breast (26g protein)

• 1 cup stir-fried vegetables (broccoli, carrots, peppers)

• ½ cup cooked brown rice

Dinner: Grilled Pork Chop with Veggies

• 4 oz grilled pork chop (24g protein)

• 1 cup steamed green beans

• ½ medium sweet potato

Walk

I’m planning to walk in a really hilly area nearby with a friend later today so just a short walk at home with the dogs today.

Workout

All standing 10 minute workout Here

Getting safely up from the floor Here

DAY 6

Breakfast: Cottage Cheese and Veggies

• 1 cup low-fat cottage cheese (28g protein)

• 1 cup sliced cucumbers and cherry tomatoes

• 1 slice whole-grain toast

Lunch: Taco Salad

• 3 oz ground beef (26g protein)

• 2 cups romaine with ½ cup black beans, salsa, and 2 tbsp shredded cheese

Dinner: Baked Salmon with Mustard Greens

• 3 oz baked salmon (23g protein)

• 1 cup mustard greens sautéed in olive oil

• ½ cup chickpea pasta

Walk

Slow walk day

Work Out

No Work Out Today

DAY 7

Breakfast: Avocado Egg Toast

• 1 slice whole-grain toast

• 2 eggs (12g protein)

• ¼ avocado

Lunch: Shrimp Stir Fry

• 3 oz shrimp (20g protein)

• 1 cup stir-fried vegetables

• ½ cup brown rice

Dinner: Italian Turkey Meatballs with Spaghetti Squash

• 3 oz turkey meatballs (26g protein)

• 1 cup spaghetti squash

• 1 cup steamed broccoli

Walk

1 hour brisk walk

Work Out

20 minute workout Here

Balance Here

Recipes Here

Beef Stew

Ingredients:

• 1 lb lean beef stew meat, cubed

• 4 cups beef broth

• 2 cups chopped carrots

• 1 cup diced celery

• 1 cup chopped onions

• 1 cup diced potatoes

• 1 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and brown beef on all sides.

2. Add onions, carrots, celery, and garlic powder. Cook for 5 minutes.

3. Pour in broth, add potatoes, and season with paprika, salt, and pepper.

4. Simmer for 45 minutes or until meat and vegetables are tender.

Chicken Soup

Ingredients:

• 1 lb chicken breast, shredded

• 6 cups chicken broth

• 1 cup chopped celery

• 1 cup diced carrots

• 1 cup zucchini, diced

• 1 cup cooked brown rice

• 1 tsp Italian seasoning

Instructions:

1. In a pot, combine chicken broth, celery, carrots, and zucchini. Simmer for 10 minutes.

2. Add shredded chicken and rice. Season with Italian seasoning. Cook for another 5 minutes.

Chili

Ingredients:

• 1 lb ground turkey or lean beef

• 1 cup black beans

• 1 cup pinto beans

• 2 cups diced tomatoes

• 1 cup tomato sauce

• 1 tsp chili powder

• 1 tsp cumin

• 1 tsp paprika

Instructions:

1. Brown ground meat in a pot.

2. Add beans, tomatoes, and tomato sauce. Stir in spices.

3. Simmer for 30 minutes, stirring occasionally.

Grocery List

Proteins:

• Greek yogurt (plain)

• Eggs

• Cottage cheese

• Chicken breast

• Lean ground turkey or beef

• Pork chops

• Salmon

• Shrimp

• Tuna

Vegetables:

• Spinach

• Mustard greens

• Brussels sprouts

• Broccoli

• Asparagus

• Zucchini

• Green beans

• Cabbage

• Celery

• Carrots

• Romaine lettuce

• Cherry tomatoes

• Cucumbers

Fruits:

• Mixed berries

• Bananas

Carbs:

• Brown rice

• Sweet potatoes

• Spaghetti squash

• Whole-grain bread or tortillas

• Chickpea pasta

Pantry:

• Almond butter

• Peanut butter

• Granola

• Black beans

• Pinto beans

• Tomato sauce

• Diced tomatoes

• Olive oil

• Spices (paprika, cumin, chili powder, garlic powder, Italian seasoning)