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Get Back on Track With This Easy Weekday Meal Plan
Wellness
Published Sunday Sep 02, 2018 by Carissa Stanton

Get Back on Track With This Easy Weekday Meal Plan

Nutrition
Food
Recipes

Summer is like the holidays except instead of lasting for a couple of weeks; it’s three glorious months. I swear I’ve had a wedding, vacation, or some event involving an abundance of food and adult beverages every weekend. Needless to say, I’m ready to hop on the“back-to-school-time" and "get-your-life-together” bandwagon—even if I’m not actually going back to school.

For me, making healthy choices has never been easy. I don’t naturally wake up at 6am ready to do burpees, nor do I crave veggies like I crave pizza and french fries. It’s always been a conscious effort for me to make the healthier choice, but I do love a good challenge—especially when it comes to bettering myself. If I want to stay on track with my healthy lifestyle, I need to plan ahead. 

From my morning exercise session to grocery shopping, I am a scheduler. Lunch meetings, date nights, workouts, meal prep days… I put everything, and I mean EVERYTHING, in my Google Calendar. Even the classes I book on the MINDBODY app automatically sync to my calendar. Planning ahead when it comes to my wellness ensures I won’t miss my next indoor cycling session or find myself grabbing a salad from the restaurant next door to my office that surprisingly has more calories and fat than a cheeseburger (you’d be surprised how caloric salads can be when you don’t make them yourself!).

 

meal prep MINDBODY

 

Meal (and snack) planning is a huge part of my routine—and beneficial to my evolving fitness goals. It doesn’t have to be complicated either. Whether it’s a quick and satisfying afternoon snack or a tasty dinner for the family, here are my recipes and a sample plan of what my meals look like Monday through Friday. 


Monday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon* with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken with brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)
*I know what you’re thinking: Salmon for meal prep?! It actually stays fresh for three days in the fridge!
Not a fan? Sub for chicken, shrimp or tofu!

 

Tuesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Wednesday:

Breakfast- Sweet Potato Kale Frittata
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Blackened Salmon with Skinny Caesar salad
Snack- Organic apple or carrots and hummus
Dinner- Salsa Verde Shredded Chicken brown rice, black beans, and fajita veggies (bell pepper, onion, zucchini)

 

Thursday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns

 

Friday:

Breakfast- PB & J Smoothie
Snack- Walnut Brownie Protein Ball or ½ of an RX bar
Lunch- Sheet Pan Bruschetta Chicken
Snack- Organic apple or carrots and hummus
Dinner- Jalapeño Turkey Burgers with Sweet Potato Buns & Red Wine!

 

Need some extra help when it comes to meal prep planning? Check out some of my quick tips!

Carissa Stanton
Written by
Carissa Stanton
Contributor
About the author
Graduating from San Diego State University with a degree in Kinesiology, Carissa is a huge advocate for fitness and healthy eating. When she's not traveling the world with her new fiancé, Carissa is all about helping others maintain a happy, balanced life.
black-owned beauty and wellness businesses
Beauty
Published Sunday Jan 30, 2022 by Denise Prichard

Black-owned Beauty and Wellness Businesses to Know

February is Black History Month—a celebration of the achievements and contributions of African Americans in society.  As the beauty and wellness industry becomes a more welcoming and inclusive space for all, we are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the Black community that shapes and grows wellness.  

While the beauty industry is making improvements—it's important to showcase and support Black businesses and the creatives in this space every day. To honor them, we're shouting out some of our favorite Black-owned beauty and wellness businesses to support. 

1. Beauty Bin 

Beauty Bin is a full-service day spa and dry bar located in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, their MO is to match the outer beauty of every client to their inner beauty. From eyelash extensions and hydrafacials to waxing and massage, Beauty Bin is a one-stop-shop for all the spa services.  
 

2. KIKA Stretch Studio  

The KIKA Method® is a gentle assisted stretching process that loosens up tight muscles freeing your body from pain and stress. By practicing this method, clients can experience decreased muscle tension, increased energy, enhanced flexibility, a substantial reduction in stress, improved posture and relaxation, and increased mental clarity. While its headquarters is located in Las Vegas, NV, they have multiple locations sprinkled throughout the US, including Atlanta, New York City, and Dallas—just to name a few.

3. Kimberly Coleman Salon 

At Kimberly Coleman Salon, their philosophy begins with promoting healthy tresses, elegant sets, unique accouterments, perfect pampering of hands and feet, and precision cuts. Known for working with models and celebrities, they fully appreciate and celebrate the diversity of their clientele which also includes super moms and warrior dads. 

4. Pressed Roots 

Pressed Roots was developed with the simple concept in mind—that everyone deserves access to easy, and quality hair care. What started as a single pop-up shop in Boston, grew to a multi-city pop-up tour, and is now slated to be the largest national hair salon franchise specializing in the care and styling of highly textured hair, they launched their first flagship location in Dallas, TX.  

5. SW3AT  

Jersey City resident, Alyza Brevard-Rodriguez started SW3AT. The company began as a fitness apparel line in 2015 but evolved into a sanctuary catered to health and wellness now known as SW3AT Sauna Studio—the first infrared sauna studio in Jersey City. The healing power of infrared heat therapy is a phenomenal option for holistic health proven to strengthen the immune system and provide relief from joint stiffness and muscle pain. It is also supportive of any fitness program as it aids in weight loss (you can torch up to 900 calories in a 45-minute session) while also detoxifying your body from some of the most harmful toxins. 

6. The TEN Nail Bar 

Kelli Coleman and Anika Jackson opened The TEN Nail Bar in Detroit to address a void in their city. They saw a need for a quality, modern nail bar that could also serve as a fun social space for Detroit’s residents and professionals. They designed the TEN to provide their clients with a #Perfect10 experience—where you can relax, enjoy music, a drink, your friends, a clean and precise manicure, and a much-needed break from all your hectic days. 

7. Bettye O Day Spa 

Located in the beautiful downtown Hyde Park Chicago area, Bettye O Day Spa specializes in first-class treatments. They aim to nurture and relax each of their clients with individualized and innovative therapeutic techniques. From body wraps and massages to facials and hydrotherapy, this day spa promises to be a safe place for healing to occur.  

Looking for more businesses to support? ClassPass has also created a list of Black-owned business to check out all year-round. While both of these lists are a great start to get you familiar with many of the Black-owned businesses either in your neighborhood or around the globe, we have only scratched the surface. We'd love to keep these lists growing.If you have any businesses you'd like to see on this list, click here to submit a Black-owned business we should be highlighting as well! 

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.