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Weekly Meals and Workouts

Let’s keep each other accountable for our meals and workouts each week. I even provided a template for you guys below. Just click on the link and the file will download onto your computer. It is an excel file. You can also find this in my downloads section of the blog.  The picture is just a preview of how the file looks.

Hevil’s Healthy Devil – Meal Plan Template

.meal planning

Meal planning is key when you want to eat healthy. It makes it so much easier to eat throughout the week, especially if you are busy. With meal planning every week, you can buy groceries to go along with the meal plan. Then, you do some food preparation. You can cook brown rice, tofu, vegetables, etc, ahead of time so that it will be easily accessible.  It will be great for quick meals!

Easy accessible is key, especially if you are always on the go. There is no excuse to go buy fast food when you already have a meal prepared. It saves you time from going to fast food place to order food. Plus, you can control what you eat.

Here is my plan.


Sunday– 4 mile run, HIIT, pilates

Monday– HIIT, pilates, possible 2 mile run

Tuesday– pilates, elliptical

Wednesday– 4 mile run, pilates

Thursday– HIIT, full body strength workout (weight lifting)

Friday– 6 mile run, pilates

Saturday– Rest


Most of my meals will be the same throughout the week. For me, this works. For others, it may not. It is up to you if you would like to eat pretty much the same thing everyday. I am the person that likes routine. I will change my meals every week, however.

Breakfast– oatmeal, peanut butter, coffee+soymilk, fruit

Lunch– brown rice/quinoa mixture, stir fried vegetables, tofu or eggs or other vegetarian protein

Dinner– brown rice/quinoa mixture, stir fried vegetables, tofu or black beans or other vegetarian protein source

Snacks will consist of either fruit, Clif/Luna/KIND/Lara bars, cereal, whole grain crackers with peanut butter, carrots with hummus, or greek yogurt with granola.

As you see, my lunches and dinners are pretty similar. I may switch it up once in a while and eat a veggie burger, sweet potato fries or pizza with whole grain crust. The vegetables and the “protein” sources will differ each day and with each meal.

What is one food that you cannot live without? 

Do you have any staple foods? If so, what are they? 

Do you like having variety for food or do you like eating the same thing?

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