aging · exercise · fitness · healthy lifestyle · Uncategorized

Weekly Menu Nov 4-10

I’ve had several people ask what David has been eating to lose weight.  He’s been doing great with the LIIFT4 workout program, but as we all know, working out is only half the battle.  You have to make healthy food choices and the nutritional program that comes with LIIFT4 has really helped with David’s wellness journey.

The nutritional programs that come with the Beachbody workout programs focus on portion control and teaching you how to make healthier food choices.  With the LIIFT4 program, you’re even allowed one “cheat day.” You’re encouraged not to go crazy, but on this day you can have a couple of drinks, go out to eat and have something like a burger and fries.  Having that one day makes being compliant on the other days so much easier.

One thing that David struggles with is eating regular meals and snacks throughout the day.  In the past, he would sometimes go all day without eating while at work and then come home and inhale a huge meal.  Then he’d be up half the night with indigestion and heartburn.  Now he packs breakfast, lunch, and some healthy snacks, but he is still struggling to make sure he eats everything.  Sometimes he gets really busy at work and doesn’t get enough breaks or lunch time to eat.  It’s a work in progress.

The other thing he struggles with is what to eat when he’s at home and is hungry.  Again in the past, he would go hours without eating and then would just eat a bowl of chips because he’d be super hungry and didn’t know what else to eat.  Now we no longer keep chips in the house, but he will still stand in the kitchen with a deer-in-the-headlights look because he’s hungry but has no idea what to eat.

I’ve been doing this healthy eating thing for several years, so it’s easier for me, but I have to remind myself that for someone who is new to this, it can be a challenge, so to make things easier for him, I’ve started writing down a menu for him to follow.

Here is what I have planned for David this week:

Breakfasts:  2 loaded omelet muffins or apple & blueberry steel cut oats or smoothie

Lunches:  Chicken noodle soup or tuna salad on a whole wheat tortilla

Snack ideas:

  • Shakeology
  • Banana with nut butter
  • Apple or 2 mandarin oranges
  • Carrots with hummus
  • Cottage cheese
  • Nuts
  • Skinny Pop popcorn
  • String cheese


  • Sunday: Chicken noodle soup
  • Monday: Vegan mac-n-cheese with peas and broccoli
  • Tuesday: Burritos
  • Wednesday: Baked sweet potatoes with black beans, corn, and guacamole
  • Thursday: Leftovers
  • Friday:  Cheat meal

As you can see, David is not vegetarian like me, but he is open to eating meals that don’t have meat.  I can usually prepare the same meals for us with just leaving out the meat in mine.  For example, when I make burritos, I make two separate pans with his including fat-free refried beans, ground turkey, onions and peppers, and my pan will have the same thing except I omit the turkey and use soy crumbles.

What David and I both like about this program is the ease and simplicity.  If you’d like to learn more, contact me and I’d be happy to help!

May your glass always be full,




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