A beginners workout guide and meal plan for the week: Part 1

Introduction

Meal prep is a secret weapon for staying healthy, and it doesn’t require any special equipment or skills. All you need are some freezer containers, a few meals that you want to make ahead, and an hour or two each week. Here’s how I do it: A beginners workout guide and meal plan for the week: Part 1.

← Back

Thank you for your response. ✨

Name(required)

Email(required)

By submitting your information, you’re giving us permission to email you. You may unsubscribe at any time.

SubscribeSubmitting form

Δ

The 3 meals I make ahead so I can workout

• Make sure you have enough time. This is the most important part of this workout plan, and it’s also the most challenging one.
• Make sure you have all of your ingredients on hand. If you don’t have any of them, or if they are too expensive to buy just for this meal plan, then that means that there’s no way I can help you out with your fitness goals! So go ahead and hit up those grocery stores or farmers’ markets on Saturday mornings—that way when I say “make sure” at number four below, we’re talking about something else entirely! 🙂
• Get a food processor or blender (or both). They’ll make things go faster than if I had to use my hands every time I wanted something chopped up into tiny pieces…and trust me when I tell ya’, chopping up veggies like onions and peppers can be quite tedious after awhile 🙂

My gym routine meal plan

• Eat a high-protein meal immediately after your workout. This will help to ensure that you have enough energy to keep going and not get hungry again.
• If you are not working out, then eat a high-protein snack or meal right away. You can also have a protein shake as a way to replenish the muscles after your workout!

• If you are working out and feeling hungry, try eating some healthy snacks like nuts or fruit before heading back into the gym for another round of exercise!
• If all else fails and there’s nothing left in the fridge but pizza slices (or worse), don’t worry—there’s still hope! Just get yourself some watermelon cubes from Trader Joe’s so that when hunger strikes later this week (or whenever), all we’ll need is one slice of melon per person.*

How to make a muscle recovery shake

• Ingredients:
• 1 scoop of whey protein (1/2 cup)
• 1/2 banana, frozen or fresh (1/2 cup)
• 2 tablespoons Greek yogurt (or 1 serving vanilla protein powder and 2 tablespoons milk)

Followup meal plan for workout day

• Eat a balanced meal before you workout.
• Eat low-glycemic carbs after your workout.
• Don’t overeat, but don’t skip it either!

Meal prep is the secret to staying healthy.

Meal prep is the secret to staying healthy.

In order to stay on track with your fitness and health goals, you need to make sure that everything in your life revolves around them. If you’re trying to reach your weight loss goals, meal prep can help keep that from becoming an obstacle by ensuring that all of those meals are prepared ahead of time so there are no excuses for not eating well during the week. Plus, it saves time and money! And if that isn’t enough reason for us here at Joi’s Journey of Perception, then maybe this will do: Meal prepping also allows us all get more out of our workouts because we aren’t wasting precious minutes putting together a delicious meal after every workout (or worse yet…not having anything).

Conclusion

Meal prep is a great way to stay healthy and fit in your life. By making your meals ahead of time, you’ll be able to make healthier choices when it comes time for eating. Not only will this prevent snacking—which is really bad for your health—but it also gives you more time to exercise! All in all, meal prep is a great way to ensure that you don’t lose any nutrients while staying active at the gym or on the treadmill.

• Your Blog Doesn’t Need More Readers. It Needs 10 Obsessed Ones
  The article emphasizes that effective blogging should focus on a specific audience rather than attempting to appeal to everyone. By writing for a small group of engaged readers, bloggers can foster genuine connections, enhance their voice, and create content that resonates. This approach encourages loyalty and drives meaningful interactions, making the blog feel alive.
• I Deleted 40 of My Own Blog Posts and My Traffic Went Up
  Improving a website’s content involves evaluating and refining existing posts to enhance traffic and engagement. By categorizing posts into “Keep,” “Improve,” “Merge,” and “Delete,” bloggers can strengthen their site’s quality. Redirecting deleted pages is crucial. A focused approach helps clarify expertise while fostering pride in published material.
• Successful People Quit 7 Things Before Breakfast (And Nobody Tells You Why)
  The article emphasizes the value of strategic quitting over panic quitting. It outlines key areas where successful individuals practice this skill, such as protecting their time, letting go of unproductive commitments, and redefining success. By intentionally choosing what to quit, they make space for growth and genuine fulfillment.
• How I Got My First 1,000 Blog Visitors With Zero Ad Spend
  In the first 10 weeks of blogging, the author experienced minimal traffic. By refining their focus to specific, searchable topics and using targeted long-tail keywords, they achieved 1,000 visitors in 60 days without paid ads. Key strategies included consistent posting, engaging in communities, and optimizing content based on analytics.
• My Past Self Wouldn’t Have Believed Me
  The author reflects on their journey from doubt to accomplishment, expressing pride in their blog and books. They emphasize the importance of starting before feeling ready, persevering through slow growth, and completing projects. The key takeaway is that one becomes a writer by taking action, not waiting for approval.