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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.
tipping bar graph
Beauty
Published Thursday Oct 08, 2020 by Sara Lesher

Gratuity Guide: How to Tip a Hair Stylist (and Show You Care)

Beauty

Tipping. While it can be a taboo topic that no one really wants to talk about publicly, the fact is, it’s a very important one that shouldn’t (and can’t) be avoided. This is all too true, especially now, when it comes to beauty services. Even before, “all of this” happened, there appeared to be some ambiguity about exactly how much to tip, when, what’s a respectable amount, and why. Now that we’ve tried our best at #homebeauty, it’s time to head back to the salons, spas, and other boutique beauty businesses (if you haven’t already). We’re here to guide you through gratuity in the new normal and why tipping a little extra to show your stylists and service providers you care during this tough time is the right thing to do.  

To make sure we get you all the right answers, we asked around about it (so you don’t have to). Turns out, our Instagram followers had a lot to say about how to tip your stylists and show them some extra love right now. 

Here’s what you think: 


You’ve already been tipping more 

79% of you said you’ve been tipping more for beauty services recently. We’re all so grateful for our stylists—with split ends, grown-out roots, out-of-control brows, and terrible home-cut bangs to prove it. And now that many of us can return to our salons and spas, we’re appreciating the ones who help us feel beautiful even more right now. 


But, how much more? 

We got a range of responses to this question. Some said they tip 5% more than they previously did, and many said 25%-35% total! Not only are these stylists actual artists, but they’re providing services we just can’t do ourselves. On top of that, many had to close their doors for several months, many were displaced as their salons shut down for good, and all of them are trying their best to get back to a sense of normalcy and do what they do best—help us look and feel beautiful. So, take this as a guide. Tip what you can but remember how much these wonderful people do for us.

New services are not top priority (yet) 

When it comes to trying new services, 69% of you gave it a big fat NO, while 31% remain intrigued. It makes sense that many would stick to their go-tos right now, as salons are just starting to reopen in some areas or may not be open yet at all.  

Depending on where you live and your overall health, you might be sticking with the bare minimum for now. But if your city has put in place safe reopening guidelines and measures, and you feel ready to head back out there, you can do so safely at a Mindbody salon. And you may be interested in trying out some new services right now as a way to show your local salons some extra support. If that’s you, browse beauty on the Mindbody app—and filter your categories to find out what’s out there.

Why retail therapy is important

Another way you can support your stylists right now? Shopping. It’s the safest way to show them some love without actually going in for a treatment. Many salons offer pre-payment on the Mindbody app and curbside pickup or a plethora of shipping methods, so you can keep contact to a minimum as much as possible. Plus, they have some pretty great stuff. If you need to invest in a good shampoo—especially because you haven’t gotten your hair done in months—so why not buy it from your stylist?  According to our poll, it’s a pretty even split. 55% of you haven’t bought any products yet, while the other 45% have been shopping away. If you’re part of that 55, consider checking out your salon’s product offerings (you might see something you like)

Anything else? 

Finally, we asked you all open-endedly how else you’re supporting your stylists right now. We got a lot of great answers. There was a lot of overlap, but we thought you might like to see some of the ones that stood out. So, if we didn’t cover it all so far, we’re about to—because you all are awesome and you did it for us. Here are some of the great ideas you had: 
    •    “Paying in advance!” 

    •    “Being more diligent about scheduling appointments versus letting my hair grow out” 

    •    “Referring friends!” 

    •    “Being flexible” (this is a good one—check out the 5 things your stylist wants you to know before you book) 

    •    “Scheduling my next cut before I leave!” 

    •    “Sharing their photos on Instagram and telling friends!” 

 

So, if you’re a stylist reading this, thank you. We all want to continue showing you support during this time and beyond. And if you’re a regular person like me who really needs her highlights done, just schedule the damn appointment already (if you feel comfortable) or buy some purple shampoo from your favorite salon.

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s marketing content associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).