Sunday, August 10, 2014

1 Month Clean Eating Challenge- Week 3

Week 3 is over and I'm currently 5 days into week 4.  This hasn't been the easiest process, but it certainly has been one to challenge me and now I know that if I hold myself accountable for the things I put into my body, and when I set my mind to something, I can accomplish it.  It becomes easier over time, I can say that.  It starts to become natural for me to know what I can and can't eat and how much of it I can eat without taking out measuring cups.  I've become so accustomed to portion control that I can easily figure it out even when I'm out and eating some place other than my kitchen. 

I have noticed looking over the past few weeks that I've added a lot more veggies and fruits but I need to somehow cut out a few more carbs.  I don't add any extra sugar to anything and my sodium intake is pretty low now as well.    


Monday July 28
Day 16: 

-Oatmeal breakfast cookie ( Recipe HERE )

-1 Pear

-Turkey sandwich on whole grain bread with avocado
-1/2 Cup cottage cheese

-2 Egg omelet with peppers/onions/salsa/sour cream
-1/2 Cup beets
-1/2 Cup spinach

- 1 Cup warm almond milk with 1 Tbsp. cocoa powder
- Banana protein shake
- 2 Carrots sliced with 2 Tbsp. hummus

Macros for the day: 1778 Calories / 55g Fat / 216 Carbs / 104g Protein
Exercise: TurboFire HIIT 15

Tuesday July 22
Day 17: 

- 1 Apple with greek yogurt
- Cucumber/Celery/Carrot/Parsley juice

-Salad with Skinny Blue Cheese Dressing + 2 egg whites

-Turkey sandwich on whole grain bread

-2 Turkey Tacos
-1/2 Cup sauteed spinach
-1 Cup steamed cauliflower

-1/2 Cup diced watermelon
-1 Cup roasted sweet potatoes
-Chocolate brownie Quest Bar

Macros for the day: 1698 Calories / 43g Fat / 172 Carbs / 123g Protein
Exercise: TurboFire 30

Wednesday July 30

Day 18: 

- 2 Sunny side up eggs
- 1 Piece whole grain toast

-Turkey Bacon/lettuce/tomato wrap
-1 Serving lentils
To make lentils: Add 2 cups low sodium chicken stock to a pot.  Add in serving of washed lentils, diced carrots, and diced celery.  Bring to a boil and cook 15 minutes or until soft.

-Homemade SUSHI with homemade Yum Yum sauce

-1/4 Cup cashews
-1 Slice homemade banana bread

Macros for the day: 1789 Calories / 62g Fat / 181 Carbs / 63g Protein
Exercise: Strength Training


Thursday July 31
Day 19: 

-Banana protein shake

-Natural peanut butter and raw honey on toast
-Strawberry greek yogurt

-Panko crusted spicy chicken
-Baked potato with 2 Tbsp. lite sour cream
-1 Cup sauteed spinach

-2 Egg whites
-Organic pita chips with 2 Tbsp. hummus
-1 Apple

Macros for the day: 1788 Calories / 51g Fat / 197 Calories / 103g Protein
Exercise: TurboFire Hiit 20

Friday August 1
Day 20: 

-Turkey bacon/egg/cheese burrito

-Peanut butter sandwich on whole grain bread
-1/4 Cup raw almonds

- 2 Cups sautéed chinese broccoli (out to eat )
-1 Cup rice

-1 Kiwi
-1/2 Cup cottage cheese
-Celery with skinny blue cheese dressing

Macros for the day: 1820 Calories / 59g Fat / 220 Carbs / 64g Protein
Exercise: Rest Day


Saturday August 2
Day 21: 


-Roasted red pepper and chicken spinach wrap ( out to eat )

-Chicken with peppers & onions
-Roasted sweet potatoes
-1 Cup roasted brussel sprouts

-2 Egg whites
-1/2 Cup cottage cheese with 1/4 cup blueberries

Macros for the day: 1780 Calories / 49g Fat / 119 Carbs / 66g Protein
Exercise: Strength Training

Sunday August 3
Day 22: 

-2 Eggs
-1 Container greek yogurt
-1 Whole grain toast

-Chicken sautéed with Mrs. Dash Southwest Seasoning
- Salad with homemade honey mustard dressing

-Buffalo turkey meatballs ( Recipe HERE )

- 1/4 cup almonds
- Celery with 1 Tbsp. almond butter
-1 Banana

Macros for the day: 1650 Calories / 39g Fat / 186 Carbs / 82g Protein
Exercise: Strength Training + Cardio


End of the week result:
Weight lost: 1.2 lbs.
Inches lost: 2.25

While the weight compared to the other weeks isn't as high, the weight loss is still continuing.  I've upped my calories so I could eat around 1600-2100 depending on the type of workout I've done where as before I was only eating between 1250-1500 with no exercise.   I think the number of inches will continue to increase as well as my workout routines are becoming more vigorous and more frequent.  I've decided to up my workout to cardio or HiiT training in the afternoons and strength training at night.  While the inches lost were a pretty good number, I'd like to see those numbers be a little higher next week.

Keep a look out for next week's post as my 1 month clean eating challenge is coming to an end and my final results will be posted.  Just because I won't be documenting in full detail the eating and workouts I'll be doing from now on, I will be continuing to update my progress here and there.  

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