Here is this week's meal plan. I try not to cook different meals for the kids but some things on this weeks menu they aren't fussed on so they are having alternatives. I don't factor snacks into the weekend (I just wait and see what I fancy). I also haven't planned breakfast and lunch on Sunday incase we decide to go anywhere.
Monday
Breakfast - Bran Flakes
Lunch - Chicken Wrap
Kids Dinner - Sharing Charcuterie Plate
Dinner - Minted Lamb Chops with Rice
Snacks - Rice Cakes
Tuesday
Breakfast - Coconut/Chai Overnight Oats
Lunch - Salmon Fillet and Green Veg
Kids Dinner - Meatballs and Spaghetti
Dinner - Chicken Wraps
Snacks - Hummus and Carrots, Apple
Wednesday
Breakfast - Smoked Salmon, Eggs, Spinach
Lunch - Prawn and Asparagus Salad
Dinner - Apple Turkey Burgers with Sweet Potato Wedges
Snacks - Greek Yogurt, Nuts
Thursday
Breakfast - Loaded Overnight Oats
Lunch - Feta, Beetroot and Sweet Potato Salad
Kids Dinner - Fish and Vegetables
Dinner - Black Bean and Prawn Quesadillas
Snacks - Rice Cakes, Low Calorie Jelly
Friday
Breakfast - Bran Flakes
Lunch - Cheese and Onion Omelette
Dinner - Pork Chilli
Snacks - Banana, Rice Cakes
Saturday
Breakfast - Smoked Salmon and Scrambled Egg Bagel
Lunch - Tuna Pittas
Dinner - Chinese Fakeaway
Sunday
Dinner - Roast Dinner
If you're looking for any other meal inspiration then check out my last meal plan, Weekly Meal Plan.
What's on your meal plan for this week? I'm always looking for new ideas.
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As I was sat in Orlando airport waiting to board a flight home from our dream holiday, I had a quick browse on social media which gave me the case of the green eyed monster. Why I hear you ask? I was greeted with many images and videos of my friends at the Spice Girls gig in Cardiff. Back in the 90's I was a superfan and if I'm completely honest with you I still am.
When they announced they were reuniting and touring again, I was over the moon but once the tour dates were released I quickly realised I wouldn't be able to make the gig. I was gutted.
90's music in my opinion was epic. There were so many awesome bands who were producing hit after hit. There was Take That, The Spice Girls, Backstreet Boys, Blur, Blink 182, Destiny's Child, The Foo Fighters to name a few.
The Spice Girls and Take That were my favourite. I remember the day when Robbie announced he was leaving the band. I locked myself in my room and cried for hours, my mum outside the door desperately trying to calm me down and not understanding what the fuss was about. I can remember saying nothing will ever be the same again, I can't believe he would do this, how will I go on. Haha, pretty intense words for a teen. It honestly felt like the end of the world.
The Spice Girls were another level of awesome. They were new, unique, quirky and above all they had girl power. Every one wanted to be in the band and be the 6th Spice Girl. I had their posters all over my wall.
Through writing my blog I was actually able to meet Emma Bunton. Oh my goodness could I not contain my excitement. To be able to meet one of your childhood idols is pretty awesome. I was nervous, excited and so worried that I would burst into an awful rendition of wannabe. She was such a lovely lady. She was everything I hoped she would be when I was younger and more.
I recently saw the new Walker's Crisps advert which features The Spice Girls turning up to the house of 'their biggest fan'. I wished it was my house!!! I'll have to enter the competition to try and win VIP tickets to one of their remaining tour dates.
Were you a Spice Girls fan? If so what was your favourite song?
As I was sat in Orlando airport waiting to board a flight home from our dream holiday, I had a quick browse on social media which gave me the case of the green eyed monster. Why I hear you ask? I was greeted with many images and videos of my friends at the Spice Girls gig in Cardiff. Back in the 90's I was a superfan and if I'm completely honest with you I still am.
When they announced they were reuniting and touring again, I was over the moon but once the tour dates were released I quickly realised I wouldn't be able to make the gig. I was gutted.
90's music in my opinion was epic. There were so many awesome bands who were producing hit after hit. There was Take That, The Spice Girls, Backstreet Boys, Blur, Blink 182, Destiny's Child, The Foo Fighters to name a few.
The Spice Girls and Take That were my favourite. I remember the day when Robbie announced he was leaving the band. I locked myself in my room and cried for hours, my mum outside the door desperately trying to calm me down and not understanding what the fuss was about. I can remember saying nothing will ever be the same again, I can't believe he would do this, how will I go on. Haha, pretty intense words for a teen. It honestly felt like the end of the world.
The Spice Girls were another level of awesome. They were new, unique, quirky and above all they had girl power. Every one wanted to be in the band and be the 6th Spice Girl. I had their posters all over my wall.
Through writing my blog I was actually able to meet Emma Bunton. Oh my goodness could I not contain my excitement. To be able to meet one of your childhood idols is pretty awesome. I was nervous, excited and so worried that I would burst into an awful rendition of wannabe. She was such a lovely lady. She was everything I hoped she would be when I was younger and more.
I recently saw the new Walker's Crisps advert which features The Spice Girls turning up to the house of 'their biggest fan'. I wished it was my house!!! I'll have to enter the competition to try and win VIP tickets to one of their remaining tour dates.
Were you a Spice Girls fan? If so what was your favourite song?
*This is a collaborative post*
Two simple letters. One syllable. 'No' might be easy to learn to write, but when it comes to saying it, most of us struggle rather more. It's deeply ingrained in most of us, especially women, that saying no is a bad thing. Blame evolutionary psychology. Humans are by nature social animals, who evolved to live cooperatively in packs. This requires social agreement and co-operation - making decisions, perhaps at personal cost, for the overall good of the tribe. Millennia have taught us that working together and helping each other out is security could even make the difference between life and death - and saying 'No' is a slap in the face to this. We have learnt to say yes, even when it doesn't suit us, even when it goes against our own wishes and needs. Yes is the default position. But when we automatically go with yes, we can over commit ourselves, losing energy, time and finances in the process. We are not being mindful when we say yes without thinking. 'No' feels illicit, but it's actually a powerful tool which can give us back control of our own destiny - if only we learn to use it properly.
Learn How To Decline Gracefully
Often we struggle with saying no because we're worried about appearing rude, but in fact there are ways to decline something with grace. In fact, Coco Chanel herself said that 'Elegance is refusal'. If in doubt, the best policy is to reduce the amount you speak. The less you explain, the better. When we over-explain, it makes us look weaker and insecure in our decisions - and it allows an opening for other people to try and compromise our will and find cracks to try and change our minds. Keep it very simple, - 'I'm sorry, that doesn't work for me' is a good catch-all polite refusal. You don't need to elaborate any further. Don't apologise or start to try and justify what you're saying - you simply don't need to. Having confidence in your own decision is key.
Buy Some Time
If you are genuinely unsure about a request, play for time. You don't have to make a decision right away, especially if you think you may be tempted to say yes by default. Avoid stress and retreating into a grey haze by simply deferring, again in a concise way - 'I need to check my schedule/funds/plans. I'll get back to you soon'. It is better not to take too long to give your final answer, it the other person may start to hound you which can make you waver. Again, whether you deliver your decision on the phone, in person or over email be brief but firm - don't apologise or add lots of qualifiers. This tactic can be useful if you find yourself getting pressured into over committing a lot of the time.
You Are Enough
Sometimes, the three little words above are all we need to hear, especially if we're feeling like our self-confidence is low. Saying yes to other people's demands in the hope that it will make us a better person somehow is wrong. Saying yes all the time doesn't make you kind - in fact, it can be unintentionally cruel by taking you away from other people and commitments which are more deserving of your time. Equally, guaranteeing that you have time for you and your own self-care isn't selfish, it's necessary in order for you to carry on helping others and living your life to the fullest.
Since returning to work, I've started meal planning for us as family again and I've found that it's cutting the cost of our food shop by quite a bit. Most days we eat the same meals with some slight variations. I also plan mine and my husband's lunches for the week and usually prep them in advance for the days I'm in work.
This weeks dinner meal plan:
This weeks dinner meal plan:
Monday
Chicken Wraps
Tuesday
Sweet Chilli Garlic Glazed Salmon with Green Vegetables
(Kids just having white fish and veg)
Wednesday
Turkey Chilli
Thursday
Lemongrass and Chilli Salmon Skewers with Mediterranean Vegetables
Friday
Steak and Vegetables
Saturday
Halloumi Burgers
Sunday
Chicken Roast Dinner
Lunches this week:
Lemon Pesto Caprese Salad
Greek Chicken and Salad
Soup
Ham and Cheese Omelette
What's on your meal plan for the week ahead? I'm always looking for new meal prep ideas for lunches and snacks.
*This is a collaborative post*
When standing on the scales or when looking in the mirror, many of us often see the need to lose a few pounds. After doing so, we will often feel better in ourselves, not only in terms of our health, but through greater feelings of self-confidence too.
If you're planning on losing weight then, or if you are in the midst of trying to do so, we wish you every success. Here are some diet trends that might help you lose those pounds sooner rather than later. However, to be truly effective with your weight-loss plan, there are certain things you shouldn't do, and these include the following.
#1: Don't give up on your exercise routines
You may have started keeping fit with the good intention of losing weight (and preserving your health in general), but there may be times when you are tempted to miss a day or two, especially when the weather is cold or when you have other things to do with your time. However, while a day off here or there is okay, it might become a habit if you're not mindful, and that could scupper your weight-loss plan altogether, especially if you then spend your time being inactive. We appreciate it's not always easy to stay motivated, but our tips in this article might make life easier for you, and return you to some kind of exercise sooner rather than later. You will then start to lose those pounds rather than gain any by spending longer hours on your sofa!
#2: Don't drink a glass of wine with your evening meal
You already know that too much alcohol is bad for you. Not only might it cause you to act irresponsibly when you've had a little too much to drink, but it can affect your lifespan too, as heart disease and cancer are just two of the health risks that arise as a consequence of drinking alcohol in excess. If you know you have a problem with alcohol in this way, then giving up is a no-brainer. There is some useful advice at help4addiction.co.uk if this applies to you. However, even if you're able to drink in moderation, giving up is a must if you are intent on losing weight. There are around 125 calories in every glass of wine you drink, and if you're prone to a tipple or two more, you can do the maths yourself. Instead, go for a non-alcohol alternative; not only will you lose weight quicker this way, but you will also do your overall wellbeing a boost as well.
#3: Don't lose out on sleep
According to The Sleep Doctor, sleep deprivation has a direct correlation to weight gain. When you miss out on sleep, your body experiences hormonal changes that can increase your overall appetite. And not only that but according to the linked article, you are more likely to make less-reasoned choices when you are feeling tired, so when you're hungry, you might opt for junk food items instead of those foods that you have been reliant on in your diet plan. Of course, being tired during the day also means you are less likely to do anything active with your time, so going back to #1 in this short list, this might also impinge on your motivation to keep up with your usual exercise routine. Therefore, ensure you get a good night's sleep if you want to lose weight rather then gain it!
#4: Don't justify a treat day
Many of us take a treat day now and again, wrongly assuming that it's okay to indulge in less healthy foods one day a week after eating foods attributed to our diet plan the rest of the time. Or we might reward ourselves with a tasty (and not very healthy) snack after a particularly rigorous workout at the gym or the park. We don't need to tell you that this is problematic, because those treats aren't going to do a lot for your weight plan. You need to cut out the justifications because you will struggle to see any real results otherwise. Rather than treating yourself to unhealthy foods, reward yourself in other ways. Buy yourself something nice to wear from the store, for example, perhaps in one size too small for you to give you the incentive to keep up with your weight-loss programme. Or treat yourself to a delicious and healthy meal that won't sabotage your usual diet.
Finally
If you are serious about losing weight, take note of what we have advised here. If you don't, it might take you a longer period of time to lose weight, or you might not lose it at all. Be mindful then, and hopefully, you will see the positive weight results the next time you stand on the scales or cautiously glance into the mirror!
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