Do you need a “Sleepy Time Ritual” or a “Meal Plan?”
So…how did you sleep? Have you been following my advice of getting at least 7 hours of sleep a night?
If you have and you aren’t used to it, chances are you are feeling fantastic and much better than normal. If this describes you, CONGRATS! You should be proud of yourself! If you have been kind of a slacker I suggest you should try creating a “sleepy time ritual.”
It doesn’t have to be super long it can be short and simple ;-). You just need something to prepare your mind and body for sleep.
For example, I read a bedtime story with my kids every evening. It gives them a chance to slow down, lay down, and calm down. After the story they are ready for bed. Me on the other hand, I brush my teeth, and do something all the experts say is terrible….I watch a show on Netflix…and with in 5 – 15 minutes I am out cold ;-). That is what works for me.
Now, what can you do to get into the sleepy time zone?
And…NO, I will not come over and read a bedtime story for you, but I will give you some ideas. Try drinking some tea, write in a journal for 3-4 minutes, pray, read a book … the point is find something that works and stick to it. Also, you will need to try out your new routine for at least 3 nights in a row to test it out and see how it works!
Go be awesome and get some sleep!
KELLEN LAKE – Going to sleep like a baby ;-).
PS – I have one slot open for my Hybrid Better Booty, Tighter Tummy 12 Week Program only $37.50 a week, click here details.
PSS – This weeks meal plan is below 😉
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Brain Buster Smoothie (see recipe)
Lunch
Albacore Lettuce Wraps (see recipe)
Dinner
Baked Catfish and Mint Cabbage Salad (see recipe)
Day 2
Breakfast
Power Skillet (see recipe)
Lunch
Best Chicken Salad (see recipe)
Dinner
Baked Veggie And Chicken Skewers (see recipe)
Day 3
Breakfast
Ingredients:
15 almonds
2 whole eggs + ½ cup whites
1 tbsp of coconut oil
1 cup of blueberries
Directions
Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side.
Lunch
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Directions
Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.
Day 4
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad.
Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 5
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Day 6
Breakfast
Ingredients
Eggs with Avocado & Salsa (see recipe)
1 cup of berries
Directions
Enjoy the berries on the side of the Eggs with Avocado & Salsa
Lunch
Ingredients
Shrimp Cakes (see recipe)
2 cups of spinach
½ cup cherry tomatoes, chopped
½ cup cucumber, chopped
½ cup red pepper, sliced
1 ounce goat cheese, crumbled
1 tbsp Apple Cider Vinegar
Directions
Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli
Day 7
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
