Sample Meal Plan

Sample Meal Plan copyHow the heck did this month go by so fast?  The is only my second post for July, and it’s already the 31st! Wups!

Well I posted this morning on Instagram about how I have been so naughty lately and letting myself eat way too many YOLO meals, and not enough clean, green, and lean meals! So I thought I’d share with you guys some of the things I was cooking up yesterday, and my “meal plan” for the next few days.

I created this meal plan to make sure I’m getting the proper amount of calories, protein, fat, and carbs my body needs! I’m not depriving myself of anything except for the junk! Which, like I said, I’ve already had enough of!

In case you’d like to use this as a guide, here are some of my suggestions:

1) Eat every 2-3 hrs

2) I didn’t include portion sizes on the sample plan, because it’ll be different for everyone based on your goals, and your current body size.  But start with how many calories should eat per day and then adjust the portions accordingly.  Here’s what I do usually:

-For grains I eat between 1/3-1/2 cup.

-For protein about 2-4 ounces.

-For vegetables, anywhere between 1/3 c-2 cups but you really can’t have too many greens!

-For oil, anywhere between 1 tsp- 1 tbsp

3) Drink at least a gallon of water/day

4) Take a multi-vitamin

5) Keep seasonings minimal.  I try to use as little salt as possible without completely cutting it out.  I like to season with herbs, balsamic vinegar, mustard, and no sugar added spaghetti or marinara sauce!

Thanks for following along!

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It’s July, baby!

Can you believe it?  I feel like it was April, then I blinked and now we’re in the midst of summer!  BBQs, pool parties, and my favorite- working up a sweat OUTSIDE! Hope you are enjoying some warm weather and get to have a fantastic 4th of July and rest of your month!

Don’t forget to set some goals for this month, and follow Glutes and Glitter on Instagram @glutesandglitter for ideas and motivation to make healthy a habit!

Here is your printable calendar for this month, too.  Use it to keep track of your workouts and make sure you’re staying active all week long!

 

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Thirsty Thursday- My Favorite Green Smoothie

The classic Green Smoothie is my favorite.  Just your basic fruit, coconut water, green vegetables, and maybe one or two other ingredients to fancy it up a bit.  The berries make the color of the smoothie not so green, but they add a lot of natural sweetness and antioxidants!  Use this recipe if you’re just getting into making smoothies or if you’re just looking for something refreshing and nutritious!

Classic Green Smoothie

1 cup coconut water

1 banana

1 c berries* (this is what makes it NOT green!)

1-2 handfuls of kale*

1-2 handfuls of spinach*

You can stop here, but sometimes I add these ingredients too for extra nutrients:

1 TBSP flaxseed or chia seeds

1/4 c greek yogurt

*I use frozen berries, kale and spinach.  Kale and spinach tend to go bad quickly in my fridge so I always buy them fresh and then freeze them which makes them perfect for smoothies!

 

Beauty Tip Tuesday- The BEST Dry Shampoo

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Just because you workout everyday, doesn’t mean you have to wear your hair in a ponytail or hide it under a hat everyday…Dry shampoo is here for the rescue!

I’ve tried dozens of dry shampoos, from $5/can to $50/can and the BEST dry shampoo I’ve found is the Volumizing Dry Shampoo by Big Sexy Hair.  It’s about $20 depending on where you buy it so it’s not super cheap, but it’s not super expensive either.  But it will be probably the best thing you can get for $20 to make your hair look great!

This stuff is simply amazing.  I use it on Day 1 of washing my hair to give it texture and volume,  and then every day or two I touch up my hair with this stuff in the morning and it just eats up any grease my hair is even thinking about showing off!  The picture above is Day 4 of not washing my hair.  I sweat at least once a day, and sometimes I wear a hat when I workout too.  I’m telling you, no matter how nasty your hair gets in between washing, this stuff will redeem it! I love it!

Motivation Monday- Weekly Challenge!

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Take this week’s challenge and wake up just 30 minutes earlier and do some sort of exercise!  Go on a walk, do some yoga, go for a swim, or bike ride.  Make it anything that you enjoy doing!  The feeling when you’re done is so much better than an extra 30 minutes of sleep.  This is one sacrifice that’s worth it!

Friday’s Fashion Obsession- Bright Accessories for Summer

Lulus Tie Dye Dress Inspiration

This summer, invest in bright accessories that stand out!

I’ve been on the hunt for a great summer bag and was instantly inspired by this bright yellow tote on one of my favorite blogs, Hello Fashion.

Yellow and pink are my favorites for this summer trend, because they can easily act as a ‘neutral’ that goes with so many outfits. But even just a bright wallet, phone accessory, or touch of neon on any accessory will definitely brighten your summer!

Here are some other picks you might like…

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  1. Vince Camuto ‘Alex’ Tote
  2. Marc by Marc Jacobs ‘Take Me’ Tote
  3. Betsey Johnson Scuba Gal Perforated Tote
  4. Michael Kors ‘Signature’ Faux Patent Zip Around Wallet
And if bright yellow isn’t the color for you, don’t worry! Pink will definitely do the trick!
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  1. Marc by Marc Jacobs ‘Take Me’ Tote
  2. T Tahari Mixed Media Hobo
  3. Ralf Lauren Newbury Pocket Tote
  4. Michael Kors iPhone 5 Case – Embossed
Let me know which bright accessory you choose by commenting below!