Hola! It’s been a while.
Apologies for ditching the blog for a while, life got a bit crazy and I just didn’t have the time/energy/motivation for it. But, life is good now and I’m ready to get stuck in.
Although I haven’t been writing, I’ve still been killing it silently! My diet is on track, and I’ve joined a new gym with my sister. We still do Sarah’s Day HIIT workouts, but I’ve also started lifting weights because I want a bigger booty. On the recommendation of my brother I’ve started ‘Stronglifts 5×5’ (maybe I’ll do an update at a later point on my progress). There are 3 workouts a week, and each workout only has three compound moves (Squats/Bench Press/Barbell Row or Squats/Deadlifts/Overhead Press). As the name says, you do five sets of five reps for each. If you go to https://stronglifts.com/5×5/ you can download this really handy spreadsheet (for free!) which does all the calculations for you on how/when you should be increasing the weight.
I still stand by the fact you don’t need a gym to get fit. It is purely that my goals have changed. I’ve reached a point where I’m realising I don’t need to shrink my body to look good. It’s a hard mentality to break when you’ve been overweight, but I don’t want to be a waif that snaps in the wind. I’m hoping I can gain some muscle mass while keeping my body fat low. This is all still trial and error for me, but I’m enjoying the process. If you’re lacking motivation in the gym, I highly recommend changing up your routine/programme. I genuinely sit at work counting down the hours, not so I can go home, but so I can run to the gym and try to squat a heavier weight… Don’t let exercise be a chore, enjoy it!
That is just a quick update on my exercise, but this blog post is actually about food. This week I did my first week of proper ‘meal prep’, with all of my meals cooked for Monday-Thursday (I copied Avant Garde Vegan’s recipe, you can find it here). I thoroughly enjoyed the meals, and it made life so much easier because some days are really hectic for me. On Monday’s I leave the house at 6:30am and I don’t come back until 9:15pm… I need to pack a lot of food.
I’m always looking for vegan meal prep ideas but I struggle to find much out there. I’m the kind of person that just wants a straightforward recipe with all the macros listed. After some searching, I gave up looking for a plan and just decided to play around with some meal ideas in my LifeSum app until I got the macros right. This isn’t strictly a ‘recipe’, I’m just giving you an idea of what I eat to stay healthy. I’m going to list my macros so you can see what each meal has in it, but an obvious disclaimer is do not copy my macros/calories exactly. However, I think you will all be surprised by how much I eat! Everybody is different, we all need different macros for different activity levels.
I’ve only prepped for 4 days, by Friday the food wouldn’t be that great… Each ingredient list is for that portion of the meal, when I cooked the meals the measurements were quadrupled. I’ve abbreviated protein, carbohydrates and fats to P, C and F.
Breakfast – Overnight Oats
- 50g oats
- half scoop Vivo Life salted caramel maca protein powder
- 1 Tbsp chia seeds
- 1 medium banana
- 20g raisins
- water (varies for what consistency you want)
440 kcal/21g P/71g C/10g F
Lunch – Nourish Bowl
- 130g fried & baked tofu (double cooking is key for crispiness!)
- 1/4 can chickpeas
- 130g baked cinnamon sweet potato chunks
- sliced carrot
- sliced beetroot
- raw tenderstem broccoli
- raw spinach
- satay sauce (peanut butter, light soy sauce, golden syrup, olive oil – 1 tsp each)
- 1 tsp sesame seeds
456 kcal/25g P/54g C/17g F
- Trek peanut power bar (203 kcal/10g P/25g C/6g F)
- Women’s Best vegan chocolate protein powder (97 kcal/18g P/0.7g C/0.7g F)
- optional – apple (76 kcal)
Dinner – Soya Aubergine Curry (an altered version of Deliciously Ella’s curry)
- 1/4 pack Tesco chicken style soya pieces
- 1/4 aubergine
- 1/4 pack vegetable medley (broccoli, runner beans, green beans)
- 1/4 can light coconut milk
- 1/2 cans chopped tomatoes
- various spices
- 125g brown rice
536 kcal/24g P/68g C/18g F
Total: 1808 kcal/99g P/236 C/52 F
I hope this has been helpful, if you would like me to give a better explanation on how to construct these meals please let me know. Also, if you like these meal plans, please drop me a message. It’s something that I would happily do but I’m not sure other people structure their eating in this way! I personally like a strict plan, so if this is something you’d like I’m sure I can come up with more.
Hope you all have a wonderful week, and I should be back to posting weekly again.