Meal Planning for January ❄️ 🏔 🌨 ☃️

Happy New Year! Here's a meal plan. Let's eat good food this year and save money on groceries. ☺️

Morning Supplements

[  ] Vegan Omega-3 Algae Oil

Where to buy: https://a.co/d/bWkRSyA (this is the one I take, and I like it so far; good price too!)

[  ] Creatine Monohydrate

Where to buy: Amazon (in the past, I have really liked Nutrabio's Microionized Creatine Monohydrate, but this month I am trying Naked because it's an awesome deal, comes in bulk, and someone recommended it to me)

[  ] Alani Nu Pre Workout Powder Hawaiian Shaved Ice

Where to buy: https://a.co/d/0HYleww (this is the link for Amazon where this goes on sale semi-frequently; I got it on sale at the gym I work at though, and GNC is also a good place to get it because they will price match and you don't need to wait for shipping)

[  ] Collagen Gummies

Where to buy: https://a.co/d/fBUj6pg (collagen supplements have really helped me not break my nails all the time, and this is by far the most pleasant way I have ever supplemented with collagen: the gummies are tasty and so far my nails are doing very well)

[  ] Coffee

Where to buy: wherever you can get the good stuff (I got some Dunkin Donuts French Vanilla for Christmas, and I like it a lot ☺️)

[  ] Sugar free coffee syrup

Where to buy: Marshall's has the best deal (I bought two giant bottles in different flavors last month, so I'm set!)

[  ] Unsweetened vanilla almond milk

Where to buy: grocery store (I like to use almond milk and sugar free syrup for coffee instead of creamer, but I did have some pretty great creamer over the holidays, and I may convert after I run out of coffee syrup)

Nutrition Summary (this might vary a bit depending on what you buy, but it provides a good estimate at the very least)

45kcal, 1g protein, 1.5g carbs, 3.6g fat

Breakfast/Meal 1/Pre-Workout Meal

The ingredients below can be combined to make different meals. I will typically pick oats or kodiak cakes (carbs), berries (for fruit; sometimes I will skip them when I eat the Oikos because, although it's not the best source of fruit, it is fruit flavored), yogurt and/or protein powder, and sometimes nut butter (but I typically take the omega-3 with breakfast, and so that's usually my fat source, which means I skip the nut butter).

Ingredients

[  ] Better Oats Maple Brown Sugar 100kcal packets

Where to buy: I ordered 3 boxes from Walmart, and it was a nice deal!

[  ] Kodiak Protein-Packed Dark Chocolate Power Cakes Pancake and Waffle Mix

Where to buy: I ordered a box from Walmart, which is where I found it least expensive

[  ] Berries: fresh or frozen blueberries, fresh raspberries, frozen strawberries, and/or frozen berry and mango mix

Where to buy: grocery store (these are my preferences, and what I plan to buy, but other fruit is great for breakfast too, and I also want to mention I know mangoes aren't berries 😂)

[  ] Protein powder

Where to buy: wherever you can get the one you like and that digests well (this month I was gifted Kachava, but I have liked Orgain and Ghost Vegan in the past; I opt for pea proteins because I don't do great with whey powders, but if you can digest the whey, the protein is bioavailable and helpful for building muscle!)

[  ] Oikos Triple Zero Nonfat Greek Yogurt (18)

Where to buy: Costco 18-pack is the best deal, but most grocery stores sell it

[  ] Non-fat greek yogurt x 1-2 big containers

Where to buy: Costco's Kirkland brand is a really good deal; I have a soft spot for Fage though, which can be found at most grocery stores

[  ] Nut-butter

Where to buy: wherever you can buy the one you like (I am going to go for almond butter this month, and I like the Simple Truth no-stir one from King Soopers)

Nutrition Summary (just the kcal from here on out, but you can plug what you use into a nutrition app or read labels to find the macros)

Carbs (pick 1):

-1-2 packets oats, 100-200kcal

-50g Kodiak cakes, 180kcal

Fruit (pick 1):

-90-140g berries or berry mix, 50-90kcal

-or skip fruit, 0kcal

Protein (pick 1):

-1-2 Oikos Triple Zero yogurts, 90-180kcal

-170g non-fat Greek yogurt, 90-100kcal

-1-2 scoops protein powder, 120-240kcal

(Aiming for 20g or more protein at breakfast, but often the carb sources also contribute protein)

Fat (pick 1):

-15-16g nut butter, 80-100kcal

-or skip, 0kcal

Total Calories:

190-610kcal

(the foods I pick usually total to around 400kcal, and combined with supplements, starts my day around 450kcal; you could also increase the servings of anything here, if you needed to include more calories in your diet; if you need low calories, opt for a protein and a fruit or carb)

Snack/Meal 2/Post-Workout

I'm typically pretty hungry after I work out, so I like to do a hearty carb and something with 20-30g or more protein for a post-workout meal. This can also be a good time to get in a fruit, and a fat can be added too. I'm going to go pretty basic here though and plan for carbs and proteins, welcoming any fruits and fats that find their way in.

Ingredients

[  ] Better Oats Maple Brown Sugar 100kcal packets

Where to buy: hopefully have leftovers from shopping for breakfast, otherwise go back to Walmart or the grocery store

[  ] Kodiak Protein-Packed Dark Chocolate Power Cakes Pancake and Waffle Mix

Where to buy: hopefully have leftovers from shopping for breakfast, otherwise go back to Walmart or the grocery store

[  ] Bobo's Peanut Butter and Jelly Oat Snack 

Where to buy: I got so many at Costco, and I really like how they taste, but I haven't been good about actually eating them, so I may not buy them again; anyways, get a ton at Costco if you are excited for them, get less somewhere else, or just skip (this or anything else listed you don't like!)

[  ] Protein Shakes (18)

Where to buy: Costco has the best deal; I like to get Premier or Fairlife

[  ] Oikos Triple Zero Nonfat Greek Yogurt

Where to buy: hopefully have leftovers from shopping for breakfast, otherwise go back to Costco or the grocery store (can also check for mark-down yogurt at the grocery store!)

[  ] Protein powder

Where to buy: hopefully have leftovers from shopping for breakfast, otherwise get some more on Amazon or the store

[  ] Barebells Protein Bars (12)

Where to buy: Trader Joe's usually has a good deal, but I got some from Walmart this time

Nutrition Summary

Carbs (pick 1):

-1-2 packets oats, 100-200kcal

-50g Kodiak cakes, 180kcal

-1 Bobo PBJ, 230kcal

-Barebell bar, 200kcal

Protein (pick 1):

-Protein shake, 150-160kcal

-1-2 Oikos Triple Zero yogurts, 90-180kcal

-1-2 scoops protein powder, 120-240kcal

-Barebell bar, 200kcal (just don't pick 2 Barebell bars because you probably won't feel super great if you eat more than one)

Total Calories:

190-470kcal

(I typically aim for around 400kcal so that before lunch I'm getting in around 850kcal)

Lunch/Meal 3

Lunch has been such an experiment for me because when I experience gastric distress, it's tyically after lunch. I will eat brown rice at lunch for the foreseeable future (if you are going to go Costco mode on rice, you'd better be sure you can rock with it for a while), so the what doesn't change so much, but I have been playing with meal timing, what I eat before, what I do after lunch, and the amount of vegetables I includw at lunch. Typically, I have the best success (and least gas 😛) when I sit down to eat lunch, do light activity like a walk after, don't overdo it on the vegetables (so hard for me because I love them!!!), and don't eat too close to meal 2 while also not waiting too long afterward (somewhere between 3-5 hours later). Not having a snack too close to meal 3 can also be helpful. Enough chat, what's for lunch:

Ingredients

[  ] Short grain rice

Where to buy: I got brown at Costco, but I think white digests a bit better; that said, you can't beat the price at Costco, but you also have to be okay with eating rice forever; I opt for short grain because I like the texture, it reminds me of my trip to Japan, and I tell myself it digests well, but buy whatever rice you enjoy or buy some other carb ☺️

[  ] Tyson Grilled & Ready Fully Cooked Oven Roasted Diced Chicken Breast

Where to buy: grocery store (this will usually last me about one to two weeks, depending on if I prep four or five servings at lunch and if I eat it on the weekend—it's so nice to keep in the freezer for the weekend!)

[  ] Lean ground turkey 1lb x 1-2

Where to buy: grocery store (I didn't grab enough meat last month, so I'm hoping to find sales and fill the freezer)

[  ] Lean ground beef 1lb x 1-2

Where to buy: grocery store (I didn't grab enough meat last month, so I'm hoping to find sales and fill the freezer)

[  ] Tuna packets x 1-10

Where to buy: Walmart seemed to have the best deal, but grocery store is good too

[  ] Frozen vegetables

Where to buy: Costco has a really nice stir-fry mix which lasted me a month and was very cost-effective; you can also load up at the grocery store (I like to get a bunch of Green Giant Antioxidant Blend Vegetables and Tuscan Broccoli when I have the budget for it--I will probably list these for dinners)

[  ] Crumble cheese (goat or feta)

Where to buy: grocery store

[  ] Hummus

Where to buy: grocery store

[  ] Tamari sauce

Where to buy: grocery store

Nutrition Summary

Carbs (pick 1):

-45g short grain brown rice, 150kcal

(I'll typically make 180g in a rice cooker and divide it into four containers)

Protein (pick 1):

-3oz Tyson frozen chicken, 110kcal

-4oz 96-99% lean ground turkey, 120-160kcal

-4oz Laura's Lean ground beef, 140kcal

-1-2 tuna packets, 70-220kcal

Frozen vegetables (pick 1):

-Frozen stir-fry blend from Costco, 1-2 servings, 35-70kcal

-Green Giant Antioxidant Blend 1/2-1 package, 50-100kcal

Fat (pick 1)

-Skip, 0kcal

-28g crumble cheese, 80kcal

-15-30g hummus, 35-70kcal

-Can also add tamari or soy sauce (may be more carb based), 20kcal

Total calories:

255-550kcal

(For my goals, I want to leave about 100kcal for snack and 300-600kcal for dinner. My calorie target is starting at 1600kcal, but I'm looking to slowly increase to 2,000kcal/day. For lower calorie days, I want to be at about 1100-1200kcal after lunch, opting for 250-350kcal for this meal. For higher calorie days, there is more flexibility for a larger meal here, or keeping the meal small and choosing a larger dinner)

Snack/Meal 4

Typically I have a bit of a slump energy-wise in the afternoon, and a small sugar boost helps. I also like to have a fun drink of some sort, and my goal is to stop buying Gatorade Zero at work and bring my own. Dried fruit has been a healthy way to have a little sugar, so that is my snack of choice for this meal, but adding a protein here could also be useful.

Ingredients

[  ] Ocean Spray Pineapple Cran Sweetened Dried Cranberry & Pineapples Snack Medley

Where to buy: Amazon or grocery store

[  ] Ocean Spray Mango Cran Sweetened Dried Cranberry & Mango Snack Medley

Where to buy: Amazon or grocery store

[  ] 28fl oz bottle Gatorade Zero x 2-10

Where to buy: Amazon or grocery store

[  ] Snapple Zero Sugar Peach Iced Tea

Where to buy: grocery store

[  ] Propel, 0kcal

Where to buy: Amazon or grocery store

[  ] Protein shakes

Where to buy: leftover from shopping for other meals

Nutrition Summary

Sugar boost (pick 1):

-Ocean Spray Pineapple Cran Sweetened Dried Cranberry & Pineapples Snack Medley, 90kcal

-Ocean Spray Mango Cran Sweetened Dried Cranberry & Mango Snack Medley, 90kcal

Drink (pick 1)

-28fl oz bottle Gatorade Zero, 10kcal

-Snapple Zero Sugar Peach Iced Tea, 5-10kcal

-Propel, 0kcal

-Protein shake, 150-160kcal

Total Calories

90-250kcal

(For dinner, I want to leave at least 300-400kcal, so for a 1600kcal target, I want to be at 1200-1300kcal after snack. For dinners, I plan to be a bit more flexible this month, so the more calories that are left to meet my calorie target, the easier it makes being flexible at dinner)

Dinner/Meal 5

Winging it! I will aim to get in a vegetable, a protein, and be creative cooking or eating out for this meal. My calorie target for this meal will be 250-650kcal, and when there is room in my macros for dessert, I will probably pick ice cream 😋

Nutrition Summary

Total Calories:

250-650kcal

-or-

Untracked meal

(My main goal with dinner is to work on my flexibility around meals. I am in a maintenance/massing phase in my training, so I don't need to be as precise in my tracking. I do always need to work on my relationship with food, so this will be a good opportunity to release control a bit and try new things)

Finishing Stats

-Total calories: 1,020-2,575kcal