The 4 Day Weight Loss Challenge: Prep Time!

So if you follow my blog and you read the previous post, you know that I am about to start a 4 day weight loss challenge on Monday, April 2nd.  I have encouraged all of you to jump in and join this with me in order to jump start our journey to get healthy this year (yeah I know I’m a little late to the game).

The best way to ensure success in anything you do is to create a plan and prep for the challenge you are facing.  In this case, I’ve decided to do a 4 day meal plan, shop for the food, do some cooking and meal prep on Sunday.  I’ll also plan out a way to squeeze in some exercise during all of this.  I’m going to share with you the meals I’m planning, the grocery list I’ve made, and the exercise schedule I will attempt.

Step 1:  Meal Planning

I’m not sure if I’m totally crazy or glutton for punishment for attempting to do this challenge during the busiest part of softball season (my daughter plays high school softball), but either way it’s happening!  Therefore, I need to make sure I am prepared for the game nights so that I don’t just relapse and fall prey to “ballpark food”.  Due to the fact that it is a super busy time, I will be keeping my meal plan as simple as possible so that I don’t have to think too hard about what I’m going to eat.

Day 1:

Breakfast – 2 eggs (boiled), 1 apple, 1/2 cup blueberries

Lunch – Grilled chicken salad with 2 TBSP of no sugar, low calorie dressing

Dinner – 4 oz chicken breast with 1 cup of vegetable medley roasted in the oven or air fryer (drizzle with olive oil and use no sugar, low sodium seasoning)

I will be making double of this dinner in order to take leftovers for lunch on Day 2.

 

Day 2:

Breakfast – Egg and Veggie “Muffins” (2), 1 apple   

  • Beat the eggs (4 extra large or 5 large eggs will make 6 muffins, you can put the extras in the fridge for another morning)
  • Saute your veggies
  • Add veggies to eggs
  • Pour into muffin tins
  • Bake for 15-20 minutes

Lunch – leftovers of the roasted chicken and veggie medley

Dinner – lemon and low sodium seasoned Tilapia, 1 small sweet potato, roasted asparagus (again making double of this dinner to take leftovers for Day 3 lunch)

 

Day 3:

Breakfast – Mixed pepper and veggie omelette, 1/2 cup blueberries

Lunch – leftover Tilapia, small sweet potato, roasted asparagus

Dinner – Pan Roasted Chicken with lemon garlic Green Beans and Radishes (make enough for Day 4’s lunch)

  • Boneless skinless chicken breast 
  • 1 bag fresh green beans (in produce section of store)
  • 1 bag radishes cut into quarters
  • garlic powder, salt, pepper, juice from 2 lemons or use lemon juice
  • Drizzle chicken and veggies with lemon juice, sprinkle garlic powder, salt, and pepper over all, bake in oven @350 until chicken is done

 

Day 4:

Breakfast – Egg and Veggie Muffins (2), 1 apple

Lunch –  leftover Chicken, garlic green beans and radishes from previous night’s dinner

Dinner – Saute Chicken, Squash, Zucchini, and onion 

  • 2-4 boneless skinless chicken breasts
  • 2 yellow squash and 2 zucchini sliced up
  • 1 onion chopped
  • dice chicken and cook over medium heat in butter
  • add veggies and 1/2 stick of butter, season with salt, pepper, and garlic powder.  Cook covered on medium heat until veggies are desired tender

 

Snacks: You will need to eat 2 to 3 snacks per day in order to reach your goal of eating 5 to 6 times a day.  The list of snacks I plan on having are as follows:

apples, blueberries, avocado, carrots, and cucumbers

Be sure you stay away from sweets, sodas, breads, pastas, red meat, dairy, candy, alcohol, chips, rice, and all other fruits besides apples and blueberries.  DRINK TONS OF WATER WATER WATER!!!

Step 2: Grocery List

Here is the list of groceries I plan on getting for this challenge.  Some of these items I already have in my pantry and fridge so there will be no need to purchase more.  I have put a * next to the ones I have on hand.

  • 18 ct eggs *
  • 1 bag of apples
  • 2 containers blueberries
  • 1 bag salad greens *
  • large pack of boneless skinless chicken breasts
  • 1 bag (4 pcs) Tilapia fish
  • 1 bag Vegetable medley *
  • carrots (small bag) *
  • 3 avocados *
  • 1 bag pepper mix *
  • 2 sweet potatoes *
  • 1 bunch asparagus *
  • 2-3 cucumbers
  • 1 bag fresh green beans *
  • 3 small bags radishes
  • 2 squash*
  • 2 zucchini *
  • 1 onion *
  • 2 cases of water

Step 3:  Exercise Schedule

For this challenge I plan on trying to incorporate at least 20 to 30 minutes of exercise each day.  It will be a variation of 2 things. I will be starting the “Plank Challenge”  and do this in the mornings and evenings along with walking/running on my treadmill for no less than 20 min a day, hopefully doing 45 minutes in my perfect world (ha ha). 

I am also going to start going to bed every night no later than 10 pm in order to ensure I get at least 8 hours sleep each night.  Studies have shown that lack of sleep DOES cause weight gain.  I never sleep more than 4 hours lately so I am a firm believer in this theory since I’ve gained so much weight mostly since I’ve not been sleeping good.

So that is the plan!  Now that I have a plan in place, my next move will be to go grocery shopping which I plan to do on Saturday.  On Sunday, I plan on doing some hardcore meal prep since we have softball games 2 out of the 4 nights of this challenge.  I won’t have time to cook at home those nights and I don’t want to revert back to old and bad habits of eating ballpark food or eating out.

I will cook ahead what I can on Sunday and put it all in take along containers.  As far as dinners on game nights go, every ballpark concession stand I have ever been to has a microwave.  I am not above asking if they will heat my meal for me in order to achieve success on this.  It really has to be a lifestyle change, so they better get use to the weird softball mom who brings her dinner with her to the field and asks for it to be heated.

I’m looking forward to this challenge and hoping that you are too.  I’ve made a decision that I want to be healthy again. I want to look good again.  I want to LIVE!  Let’s do this TOGETHER!!

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