Last week I shared my progress update since I've joined the T.R.I.M. boot camp, and today I'm going to breakdown what my weekly meals look like. One of the most FAQ's for this boot camp from my readers is, "what can I eat while doing this program?" I wanted to dedicate an entire post to this question because I know starting a program like this can be intimidating and overwhelming. Hopefully this can give you some ideas if you're currently in the boot camp, or give you a glimpse of what the nutritional aspect looks like if you're interested in signing up for future rounds!
I think one of the main reasons why I love T.R.I.M. so much (besides seeing the results), is that you don't feel like you're on a "diet." With the exception of the two low-carb days each week, I don't ever feel too restricted with what I can eat. Obviously, it's a balance of making regular healthy food choices, but also allowing myself to indulge a little bit here and there (usually a cheat meal with a treat, one day a week).
After a few weeks of participating in round 1, I established a handful of meals that work for me and are easy to make. I'm also a creature of habit, so I'm totally fine with eating the same lunch every day and the same type of dinners each week. I think that helps because I don't feel like I need to make something new all of the time.
1. Peanut Butter & Strawberry Wrap: I got this makeshift peanut butter & "jelly" sandwich idea from my coach Valerie, and you guys, I truly eat this every single day (or at least 5 days a week). The Flat Out wraps only have 6 net carbs and are 90 calories. I put about 1 tablespoon of natural creamy peanut butter (Kroger brand- 2 ingredients) with 1 tablespoon of crunchy peanut butter on half of the wrap. I cut up about 4 medium sized strawberries and put those on the peanut butter, fold the wrap in half, and dig in! It is SO good and filling. Because it isn't too bad on carbs (about 14 net carbs total), I still eat this on low-carb days, but I'll also have some string cheese with it, or an orange/apple if it's a regular macro day.
2. Lunch Meat: I love the Private Selections low-sodium chicken breast from the deli with string cheese and a handful of almonds. I'm fine with eating the lunch meat plain, but you can also put it on the Flat Out wrap if you want something more filling! I also like to keep a package of reduced fat pepperoni slices in the fridge in case I want something with a little more "kick" for my protein. If it's not a low-carb day, I'll usually have some fruit, like an orange or an apple with it!
3. Vinaigrette Salad: If you're not local and aren't blessed with a Vinaigrette Salad Kitchen near you, my sincere apologies because this place is my second home. If you follow me on Instagram, then you've seen me rant and rave about Vinaigrette for a LONG time. I usually get their BLT Deluxe salad (dressing on the side) about once a week for lunch, and sometimes once a week for dinner. It's just romaine and iceberg lettuce with cherry tomatoes and bacon pieces, but the dressing is amazing. As most dressings are, it's not the healthiest which is why I have them put it on the side and I use it sparingly. If you go to their website, they provide nutritional information for all of their salads. Obviously, you can recreate this salad at home, or any salad you prefer with a homemade EVOO dressing would be a great lunch/dinner option for a low-carb or regular macro day!
1. Chicken Tacos: This is one of my favorite dinners so far and the easiest! I put 4 chicken breasts in the crock pot, with one full jar of Newman's mild salsa and a little bit of taco seasoning (on low for 7 hours). I saute some green bell pepper and onion slices, shred the chicken, and put it on a low-carb shell with some shredded cheese and it is delicious. I love the LA BANDERITA Carb Counter tortillas because they're only 5 net carbs, high in fiber, and 110 calories (per shell); perfect on low-carb days! *low-carb day option*
2. Lean Beef Chili: Another easy and filling dinner for the win! I'll make a huge pot because it's perfect for leftovers. Try not to go too heavy with the beans if you're eating this on a low-carb day! I get the 96% lean ground beef, but you can also substitute with ground turkey! *low-carb day option*
3. Lettuce Wrap Burgers: Justin and I love anything we can throw on the grill, so we usually have burgers (92% lean pre-made patties) every week! He'll throw half a slice of cheddar cheese on them, and we'll have the burgers in lettuce wraps with tomato slices and sometimes bacon if we're feeling wild ;) We'll usually have this with baked beans (I'll just have a small portion) and carrots! *low-carb day option without the beans and carrots*
4. Shrimp with Vegetable Cauliflower Rice: I love the "medium frozen shrimp" from Trader Joe's that I season with TJ'S Chili Lime seasoning, and I'll saute that in a skillet for about 10 minutes with some coconut oil. Trader Joe's also has frozen vegetable cauliflower rice that I'll heat up on the stove. Just toss the rice in a bowl with the shrimp on top, and it makes for a quick and delicious dinner! *low-carb day option*
5. Turkey Sausage: Trader Joe's has a handful of turkey sausage options, but I specifically love the Smoked Apple! I'll cut the sausages into pieces and saute it in a pan with mushroom slices, and serve that with some black beans or a sweet potato, and steamed broccoli!
6. Grilled Chicken: I like to marinade our chicken in the Weber's Chicken Seasoning, and toss those on the grill. We'll have it with green beans and a baked sweet potato (cut it in half, drizzle olive oil on top, and let it bake until the sweet potato looks "crisp" and it's SO good).
7. Tacos: I use the 96% lean ground beef with low-sodium taco seasoning on the low-carb tortilla with some lettuce, tomato, black beans, and cheese. *low-carb day option without the black beans*
1. Rice Cake With Peanut Butter & Banana: I like the lightly salted, plain rice cakes with a little bit of creamy peanut butter, and a few slices of banana on top! Tasty and filling :) *regular macro day option*
2. Yogurt: I LOVE the Kroger Carbmaster yogurts! The individual serving cups are only 70 calories, 5 net carbs, and about 9 grams of protein. The vanilla flavor is my favorite, but you also can't go wrong with any of them! *regular macro and low-carb day option*
3. Quest Bars: These are a must-have on low-carb days! They're perfect for getting your calories in (about 200 calories/bar), they only have 4-5 net carbs, and they're super high in fiber! You'd be amazed at how difficult it can be to get all of your calories in on low-carb days. After dinner, I can have anywhere from 300-600 calories remaining on low-carb days, so I usually end my "feeding window" with a Quest Bar to get more calories in and up my fiber. *low-carb day option*
4. Protein Shake: I like my protein shakes pretty fruit heavy, so I usually save these on regular macro days. I like the frozen Tropical Fruit Blend from Trader Joe's (about 1 cup), with a tablespoon of peanut butter, half of a banana, 2 tablespoons of my vanilla whey protein powder, and 1/2 cup of unsweetened vanilla almond milk. This combination usually works out to be one full glass serving! *regular macro day option*
If you have any meal/snack ideas that would be good for this program, please let me know in the comments! I'm always looking for recommendations as well :)