Happy New Year! If you’re like me, you’re kicking off the year with a focus on health and nutrition. Eating right, working out, upping your water intake, prioritize sleep, and taking care of yourself. And while this is what you should be doing, making all of these changes at once can be overwhelming. And if it’s overwhelming, it may be tough to succeed.
If you’re like the millions of others who are focused on health and nutrition this new year (thanks quarantine 15), I suggest you break your changes down into bite-size chunks (no pun intended). It takes about 18 days for something to become a habit, so switch one thing and three weeks later, make another change. With that in mind, here is how I will be making changes:
Meal Planning with a focus on nutrition
Exercise + Water Intake
Sleep + Meditation
That’s not to say you can’t do it all at once - you can. But if you start making simple changes and see results, you’re more likely to stick with it. I’m focused on nutrition this month so I’ll be sharing my weekly meal plans again. This is what I will be enjoying and what I’ll feed my family. Everything on this list can be adjusted to accommodate your likes. Don’t care for fish? Use chicken. Focus on lean proteins and healthy carbs.
And while I no longer coach for the FASTer Way to Fat Loss, I do follow the food cycle so my meal plan maps to it. I’ve included macro counts for each dinner below. You will note that the macros are light and this is on purpose to allow you to add healthy snacks and drinks.
I continue to intermittent fast and will break my fast this week with a Fab4 Smoothie, Overnight Oats, or my favorite Chia Seed Pudding.
Follow along with me this week on Instagram (@kimberleykasper) and tag me with your meals.
Sunday
Image: SkinnyTaste
Baked Chicken Parmesan
SkinnyTaste is one of my favorite recipe sites and dinner Sunday can be found there. Baked Chicken Parmesan is a family favorite and if you’re not eating pasta, you can have this over the Hearts of Palm pasta from Trader Joe’s, lentil pasta, or over quinoa.
Macros: Carbs: 14g, Fat: 9.5g, Protein: 31.5g
Monday
Image: Kimberley Kasper Fitness
Grilled Salmon with Avocado Salsa
This is one of my favorite recipes. Grilled Salmon with Avocado Salsa appears on our table every other week or so because the flavors are amazing and this is such an easy meal to make. We make this on the stove however, you can do it on the grill or in the oven if you’d like. We serve this with a simple salad.
Macros: Carbs: 12.1g, Fat: 11.7g, Protein: 38g
Tuesday
Image: Well Plated
Shrimp Tacos with Cabbage Slaw
While the kids will be eating regular (ground beef) tacos tonight for #TacoTuesday, I will load mine with shrimp instead. Shrimp Tacos with Cabbage Slaw has great flavor, are quick to make, and are one of my favorite low carb dinners. If your macros don’t work with tortillas, wrap these in lettuce or use low carb tortillas (I use these).
Macros: Carbs: 20.6g, Fat: 12.4g, Protein: 30.7g
Wednesday
Image: Half Baked Harvest
One-Skillet Greek Sun-Dried Tomato Chicken
This is a crowd-pleaser and back when we could have people over for dinner, I would frequently make One-Skillet Greek Sun-Dried Tomato Chicken for a Sunday night dinner. This recipe originally appeared on another one of my favorite sites, Half Baked Harvest, however, it wasn’t the healthiest. So I made some modifications and now this fits perfectly with my macros without sacrificing taste.
Macros: Carbs: 20.2g, Fat: 23.4g, Protein: 28.3g
Thursday
Image: Cooking Light
Pork Medallions with Fennel-Apple Slaw
Nothing says winter like the taste of pork, fennel, and apples. Pork medallions are quick and easy to cook and the two different mustards in the sauce make this a standout dish. If you don’t eat pork, you can easily replace it in this recipe with a chicken or turkey breast. Pork medallion with fennel-apple slaw is the perfect Thursday night winter dinner.
Macros: Carbs: 25g, Fat: 16.9g, Protein: 24.2g
Friday
Loaded Vegetarian Baked Sweet Potato
Image: Kimberley Kasper Fitness
If you’re watching your carbs, do not be afraid of sweet potatoes. While they are carb-heavy, they are loaded with the fiber, vitamins, and micronutrients your body needs. I make a sweet potato bar for the family so they can top them with whatever they like. Pair this with a great salad and it’s a great way to start the weekend.
Macros: Carbs: 45.4g, Fat: 4.3g, Protein: 12.9g
Saturday
Image: Kimberley Kasper Fitness
Healthy Chicken Pot Pie
Comfort food at it’s finest. It’s supposed to be cold and rainy all week and I know I’ll be looking for comfort food to warm my body (and soul) that’s why I’ll be making a Healthy Chicken Pot Pie. Most chicken pot pies will set you back 600 calories (mostly from fat) and my recipe cuts this down to ~270 without losing any of the taste. Serve this with a salad and it’s a great way to enjoy a Saturday at home.
Macros: Carbs: 24.3g, Fat: 8.8g, Protein: 10.9g