July 25th-31st Meal Plan and Workouts

Hey crew,


I'm so glad you're here! Thanks for signing up as a member of The Reservoir. The design of the weekly meal plans and workouts helps you cultivate habits that will lead to a healthier lifestyle. More specifically, here’s the importance of each:

The Meal Plan + Recipes

Your body craves rich foods packed with vitamins, minerals, antioxidants, healthy fats, complex carbohydrates, and protein! Nutrient-dense food provides your body with the necessary building blocks to thrive! Antioxidants help prevent cancer. Healthy fats reduce the risk of heart disease. Fiber prevents diabetes and digestive issues. More generally, nutrient-rich food (berries, leafy greens, nuts, spices, eggs, salmon, green yogurt…) protect your organs from toxins, lower your cholesterol, regulate your metabolism, and reduce inflammation.

The Workouts

Your body needs daily movement to increase your heart rate. The increased heart rate from exercise releases endorphins. Endorphins alleviate stress, lift your mood, and allow you to think more clearly. Endorphins also relieve pain and contain immune-boosting qualities! Over time, daily movement will strengthen your muscles and bones, and lower your risk for serious health conditions.

The meal plans and workouts are designed to be the fuel for your habit change. By consistently eating nutrient-dense food, and moving your body, I believe you will...

  • notice an increase in energy

  • sleep better

  • notice an elevated, more stable mood

  • be proud of yourself:

  • for caring for your body

  • for your commitment

  • because you are doing what you've wanted to do for so long!!!

I know making these changes can feel daunting. We are not meant to grow in isolation! If you'd like additional accountability, click here to sign up for text check-ins! (You can customize the text check-ins to what works for you). I'll be there ready to support you with whatever you decide is best! And finally, a few housekeeping items:

  • Every Thursday, a special email will be waiting for you in your inbox with your weekly meal plan + workouts! :)

  • Recipes are hyperlinked to the meal plan. Click on the recipe name to get to the recipe. Make sure you are logged into your account to receive access.

  • This meal plan is designed for 2-3 people and is flexible. Make it your own, and adjust it to what works for you and your fam! Additionally, if you are gluten-free or lactose intolerant, I include dairy-free and gluten-free alternatives in parentheses on the grocery list.

  • Everything you need (excluding the staples) is on the grocery list. I assume you already have the items you need from the Staples list.

I’m thrilled to walk alongside you as you fuel your body with nutrient-dense food, move your body, and ultimately take control of your health! Please don’t hesitate to contact me with any questions you may have. And without further adieu — here’s this week’s meal plan and workouts!


 

This Week's Meal Plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday/Sunday


 

The Grocery List

Everything you'll need for the week. **I am assuming you have everything on the pantry staples list.

Produce

  • Avocado (4)

  • Baby romaine (1)

  • Banana (6) -OR- Avocado (3)

  • Basil (Need 1/2 cup)

  • Bell Pepper (6)

  • Broccoli (2-3 heads/can do frozen, too)

  • Broccolini (1)

  • Carrots (1)

  • Cauliflower (1 head)

  • Celery (1)

  • Cherry Tomatoes (1-2)

  • Garlic (1)

  • Ginger (1)

  • Grapes (1)

  • Green cabbage (1 head)

  • Green onions (1)

  • Kale (1 head)

  • Lemon (3)

  • Lime (1)

  • Mushrooms (2, large containers)

  • Onion (3 yellow, 1 red)

  • Shallot (1)

  • Spinach (1)

  • Zucchini (Need 2 cups)

  • Zucchini noodles (1)

Cold

Frozen

Pantry

Meat


 

The Pantry Staples List

Everything you should always have stocked (& if you don't add it to the grocery list!

Pantry

  • Almonds/Walnuts/Pecans (optional)

  • Apple cider vinegar

  • Avocado oil

  • Balsamic vinegar

  • Bread crumbs

  • Cashews (optional)

  • Chia seeds (optional)

  • Coconut Aminos

  • Extra virgin olive oil

  • Hemp seeds

  • Nutritional yeast

  • Peanut butter/nut butter

  • Pine nuts

  • Pure maple syrup

  • Quinoa

  • Red wine vinegar

  • Steel-cut oatmeal

  • Sesame oil

  • Sunflower seeds (optional)

  • Unflavored Collagen (I like Vital Proteins)

  • White vinegar

  • Whole wheat pasta

Baking

Spices/Seasonings

Cold


 

This Week's Workouts



 


 


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