Easy but On Point Meal Plan

Super Simple Meal Prep to Keep Me on Track and Satisfied

Not only am I on a calorie/ WW point budget, but I am on a financial one as well, as I am sure many of you are. Today I finally invested in cheap Rubbermaid containers at the market. I got tired of putting my lunches together every morning. I now have them prepped and set. Fewer dishes and utensils to wash in the morning, and it’s overall going to be a major time saver.

This week’s lunches are based on veggies and lean proteins, i.e. 0 point, albeit convenient foods. I made oven roasted chicken breast, simply seasoned with S&P, cumin, and smoked paprika. Because those are the seasonings that I like. Use the seasonings that you like best. I roasted it on a sheet pan lined with parchment paper that I sprayed with canola oil spray in a 450 degree oven for 18 minutes, then let it rest for about 15 minutes. I want to mention one of my budget saving tips. My market, Ralph’s, has all of the choices of chicken breast in the world. My husband and I discovered that they also have a house brand hand cut chicken breast. These are beautiful, and far less expensive than the branded options at the meat counter at Ralph’s, or even at TJ’s. Check it out. Today I paid $6.02 for 1.22 lbs of chicken breast. By the way, the yield after roasting was just over 1 lb of chicken. If you are planning to eat about a pound of any kind of meat, total for the week, buy a little over that to allow for shrinkage during the cooking process. I paired the chicken breast with Trader Joe’s Riced Cauliflower Stuffing, that I bought during Thanksgiving season, and regular riced cauliflower to build up the volume (I had about 2/3 of a bag left in the freezer). The Riced Cauliflower Stuffing is 60 calories/ 3 points. The regular riced cauliflower is 0 points/ 30 calories per serving. With the chicken and stuffing I am trying a new veggie based soup I discovered at the market today, a Super Greens Creamy Soup. It’s 80 calories/ 2 pints per 1 cup serving.

Lunch prep is 4 oz of chicken breast with 1 cup of riced cauliflower mixture and super greens soup

I was out of town most of last week on a business trip. If you read last week’s blog, you know that I brought my breakfast fixings and snacks with me. It worked out great, and I highly recommend that you take the time to pre plan as I did. Not only was it a calorie/ point saver, but a money saver as well. No restaurant breakfast for me. The snacks I took along were Trader Joe’s Chomps Turkey sticks (60 cal/ 1 point), and WW 2 point nut bars. I also brought chamomile tea bags, and WW 2 point lemon bars for after dinner (saved fat, calories, and $$ on desert too). Note: Starbucks did not charge me for the tall hot waters I asked for every evening.

In room hotel breakfast. Call the hotel in advance to reserve the fridge. BTW, I didn’t expect the fridge to be quite this small, but I made it work.

Yesterday I was exhausted after my long week away. I slept in, missed my WW Workshop, and breakfast with my tribe, but I needed it. When I got up I went directly to the pool and swam laps for an hour. I felt so much better! I was very low on energy when I got home, so just wanted to piddle around. I had a couple of aging bananas hanging around, so decided to make a banana bread. It was so cathartic. I found a great light recipe using plain non fat greek yogurt and applesauce, and just a small amount of sugar: https://www.lecremedelacrumb.com/greek-yogurt-banana-bread-3/. It came out great. I snacked on it yesterday, gave some away to my neighbor, and snacked on a small piece today, witch I toasted. So comforting.

Thanks for joining the conversation today. Note that all of my WW point values are based on the Blue Plan. Check out the points for your plan when using any of the products or recipes mentioned here.

Wanted to show you that I had lovely company while writing the blog today. Pearl has not left my side since I’ve been home.

Find me on social media:

Facebook: https://www.facebook.com/marshaleeg54/

Instagram: https://www.instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

Make it a great week, and take care of yourself!

Surviving a Business Trip

Staying on Track while in Vegas

I start today’s blog with a heavy heart. I am a Los Angeles native, and am heart broken and devastated by the sudden loss of Kobe Bryant, his daughter, and the others lost in today’s tragedy. Not only was he an iconic champion, but a champion among men. He will be greatly missed in this world. Kobe. Gone way too soon.

Next Sunday I travel to Las Vegas for my trade show. I have my plan in place for staying on track. I called the hotel and put in my request for a refrigerator in my room. When you do that, tell them it’s for medical purposes (it actually is, although maybe not technically). They won’t question you or charge you. I’ll be bringing my breakfast items with me: Dannon 80 cal yogurt cups, containers of flax seed meal and chia seeds mixed, Julian Bakery Pro Granola Vanilla Cinnamon Cluster to top my yogurts with (2 points/ 97 cal for a 1/2 cup serving; I use just a tablespoon or so to top the yogurt with https://search.yahoo.com/search?fr=mcafee&type=E211US1079G0&p=pro+granola+vanilla+cinnamon+cluster), hard boiled eggs, and bananas. I won’t have as much control over lunches or dinners, but I’ve been doing this long enough that I’m able to make mindful choices and decide when it will be worth it to treat myself. I am not really planning on ordering desserts, though. I’ll be bringing chamomile tea bags and WW lemon bars for after dinner and winding down the day.

Simple meal prep today for the hectic work week ahead. I wanted to focus on anti inflammatory foods this week, and Hungry Girl’s Scoopy Salmon Salad came to mind. Such a great recipe. Thank you Hungry Girl: https://www.hungry-girl.com/recipes/scoopy-salmon-salad. I am pairing it with my favorite Ak Mak sesame crackers (3 pts/ 110 cal for 5 crackers), and Trader Joe’s Carrot Ginger Soup (0 pts/ 80 cal for a 1 cup serving). I choose to focus on anti inflammatory foods especially when I have a more physical and stressful week on tap than usual.

Scoopy Salmon Salad ingredients with my accompaniments
Healthy and delicious desk lunch on tap for this week. Incorporating anti inflammatory foods: salmon and ginger
List anti inflammatory foods. You can learn more for yourself on the interwebs. I also have an anti inflammatory recipe board on Pinterest.

Find more on my social media:

Facebook: https://www.facebook.com/marshaleeg54/

Instagram: https://www.instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

Today is a hard day. Hug your family. Tell your friends that you love them. And take care of yourselves.

Celebrating the 1st Anniversary of Baby Boomer Mermaid

Living My Dream

On January 1, 2019 I took the leap and wrote my first blog. I had no idea what I was doing. I had a vision, a love of writing, and a desire to share my journey and experience as a long time WW member, and 5 + years Lifetime member. I am grateful to all of you who follow me here on Word Press, on Facebook, on Instagram, and Pinterest. It is my honor to be invited into your lives almost every week with my philosophies, tips, and meal prep ideas. I love knowing that I am inspiring others to learn to care for themselves by becoming more fit and by eating healthier.

The holidays over now, life goes back to normal for me tomorrow. Well, not quite. My community pool doesn’t reopen until Saturday, and my alternate pool at 24 Hour Fitness broke down (as in no heater). So I have been walking instead. Cannot wait to get back to my routine!

Work wise, it’s back to the full time grind tomorrow. I didn’t have a plan for my lunches for the next 2 days, so I dug into my pantry and refrigerator. I have left over pork that we had made into carnitas last week for Christmas, but the pork itself was cooked in the slow cooker, and is relatively low in fat (5 points for 3oz serving or about 200 calories). I grabbed a can of black beans, a can of stewed Mexican recipe tomatoes, a little bit of fresh red onion and red bell pepper which I diced, and put it all together, seasoned with salt, pepper, cumin, and oregano. Now I have a quick chili. I can eat this as a soup, or put it in an Ole Whole Wheat Tortilla (1 point/ 50 calories), which is available now in most grocery stores. https://olemex.com/products/whole-wheat-wrap/ . Here is the original recipe I used for the pork. It’s a good one: https://www.recipetineats.com/pork-carnitas-mexican-slow-cooker-pulled-pork/

Left over pork quick chili

I want to make it clear, on this, the first anniversary of my blog that I am passionate about keeping my weight off, and helping others to make similar positive changes in their own lives if they choose to. It took me 3 years to lose 47lbs. That is a long time, but 5 years + later it is still off. And I am in the best shape of my life due to my workout regime. For me it’s mostly the pool, although as mentioned in my previous blog I intend to add strength training this year. I want the same for you all. Find the activities that make you happy. Just keep moving!

Down from 201 to 154

Make 2020 your best year yet! I intend to.

Your comments, critiques, questions, and meal prep ideas are always welcome. Reach out to me hear, or on any of the other social media platforms.

Facebook: https://www.facebook.com/marshaleeg54/

Instagram: https://www.instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

Take care of YOU, my friends.

2020 – Taking Control to Make it Great

Setting Intentions for the Year to Come

What a whirlwind of a year it’s been. Frankly, overall, it was not a good year for me, but I have come away feeling stronger for it, and very grateful. Most of all, I am grateful for my good health, and the good health of my husband, family, and friends. We are all so blessed. One thing I know for sure is that no matter how much money you have, good health is everything. Without it we have nothing.

My intention for this year with regard to my health, wellness, and fitness is to continue on my path of becoming physically stronger. This past month I met with a trainer at my local 24 Hour Fitness, where I have a free membership thanks to Medicare and Silver Sneakers. If you are not aware of the benefits you are entitled to, check it out here: https://tools.silversneakers.com/. The meeting with the trainer is a free perk for joining the gym, whether you are with Silver Sneakers or not. Ask about it at your gym. The trainer showed me some new stretches and strength building machines that are right for me. I am excited to expand my fitness repertoire with at least 1 day a week in the gym. Of course I will continue to lap swim, which is my passion, and water jog, which has turned out to be the best thing to manage my lower back pain. I also intend to stay on track with my weight maintenance, and that means mindful meal planning and prepping.

Over the past few weeks, I have been off of my routine with holiday work hours, and general holiday shenanigans, so meal prep has been off the table, as it still is this coming week. But meal planning is not. It’s all in the grocery shopping. I’ve made sure that I have the following on hand:

Progresso Light Soups (140 – 180 calories for the whole can)

Ole Whole Wheat Tortillas (50 calories each)

Fresh veggies and fruits

Oatmeal

Unsweetened almond milk

Non fat plain Greek yogurt, as well as low fat cultured cottage cheese

Trader Joe’s Spinach Kale Yogurt Dip

Also, lean proteins for meals and snacks like eggs, turkey breast, smoked salmon, light string cheese, and hummus.

Decadent 1 point breakfast: Ole Whole Wheat Tortilla topped with non fat refried beans, and scrambled eggs with salsa
Roasted Delicata Squash was a great little treat to have around the house. It tastes like candy. Just follow these simple prep directions – Place seeded squash halves cut side down on a cutting board. Slice into 3/8-inch slices. Transfer slices to a bowl. Drizzle with olive oil; add salt and pepper, or any seasoning you like. Toss to coat squash with oil. Preheat oven to 450 degrees F. Line a rimmed baking sheet with parchment paper or a silicone mat.
Arrange squash pieces in a single layer on prepared baking sheet. Place in preheated oven until bottom of slices is browned and squash is tender, 12 to 18 minutes. Enjoy with the skin and all!
2 point lunch – Ole Whole Wheat Tortilla topped with Trader Joe’s Spinach & Kale Yogurt Dip, Everything but the Bagel Smoked Salmon, and a sliced hard boiled egg seasoned with Everything but the Bagel Seasoning. Add a little sliced tomato and/ or cucumber for more fresh veggie goodness.
Lastly, I want to show off my contribution to our family Hanukkah celebration. My beloved Sister in Law, Cynthia invites family and friends every year to a fabulous all homemade dinner for 40 + people. Bringing the fruit for dessert is the least I can do to help. The pan on top contains the best of winter fruits: black grapes, fuyu persimmons, opal and envy apples, cara cara and blood oranges, and Asian pears. The bowl contains the tropical side of fruits in season: kiwi, pineapple, papaya, and mango.

My wish for you all is for a HAPPY, HEALTHY, SWEET, AND PROSPEROUS NEW YEAR!

And remember – Focus on results, and you’ll never see change. Focus on change, and you will see results.

Thank you for joining the conversation. Your thoughts, critiques, and meal prep ideas are always welcome. I look forward to hearing from you.

Find me on social media:

Facebook: https://www.facebook.com/marshaleeg54/

Instagram: https://www.instagram.com/marshaleeg/

Pinterest: https://www.pinterest.com/marshaleeg/

See you in 2020!