Weekly Eats and Week 3 of My Nutrition Upgrade

I talked a lot about food this morning, so I might as well keep it coming today.

Here’s more of what I ate last week.


Sweet potato quesadillas. Note to anyone who has tried to make this recipe using the one on my blog before, there was a typo in the directions. So if you had REALLY undercooked sweet potatoes, I’m sorry! The error has been fixed.

Sweet Potato Quesadillas

Monday & Tuesday
Apple salmon burgers with broccolini. So. Freaking. Good. Who knew those flavors went so well together? And we’re *almost* out of apples from apple picking. We probably only have a few left!

Apple salmon burgers

I made a veggie and polenta soup. I had never tried polenta before. Have you guys had it? I don’t really get it.

veggie and polenta soup

Halloween dinner

Halloween Dinner 2013

Pizza out


Fall Fest food

Fall Fest Meals


Monday – Wednesday
Butternut squash quinoa. This was just okay. Kind of boring.

Quinoa with butternut squash

Thursday and Friday
Chicken with sun-dried tomato, basil, and balsamic vinaigrette in a wheat pita. Helpful hint – bring the pita on the side so it doesn’t get soggy and crumbly!

Chicken with sundried tomatoes


I’m finally feeling bored of my weekday go to of cottage cheese with cinnamon, blueberries, and slivered almonds. Last week I decided to make crock pot apple cinnamon oatmeal. I also had to bring that in for a group breakfast yesterday, so it was a good week to make a test batch. I’m on a huge oatmeal kick now!

Apple Cinnamon Oatmeal

My Nutrition Upgrade

Last week was Week 3 of the My Nutrition Upgrade program I am doing. If you’ve missed my recaps of Week 1 and Week 2, please check them out! I’ve tried to share the most helpful hints learned throughout the program.

Upgrade #5 last week was in regards to beverage choice and the hidden calories/sugars that are often found in liquid form. I eliminated a lot of these drinks (soda, sports drinks, energy drinks, etc.) from my diet years a long time ago. For example, I used to be a huge diet coke drinker, but I haven’t touched one in years. I also went cold turkey on splenda and sugar in my coffee when I made the switch to organic eating. Now I stick to seltzer if I am craving a non-alcoholic beverage besides water, or I’ll garnish my regular water with a lemon, lime, cucumber, or orange. A lot of the drinks that look healthy such as Vitamin Water actually have a lot of unnecessary calories in them, so I’ve actually cut most of those out too. My Soda Stream helps. 🙂

Soda Stream

Upgrade #6 was on dining in instead of out. Tim and I enjoy going out to eat far too much to give that up, but in recent years we’ve definitely cut back on the frequency of our meals out. If we do dine out, it’s going to be on something we will enjoy, not something that’s going to make us feel like crap a few hours later. We try to stick to no more than two meals out every week, and as you guys know, we swear by our Sunday food prep to help us stick with this goal.

sunday food prep

What have you guys been eating lately? Do you cut back on calories with your beverage choices or is that an area that you struggle with? What about dining in versus dining out?

Off to Two A Day!

Weekly Eats

Just like Mondays are a great day to focus on the week ahead in fitness, they are also a great time to think about food!  I guess I actually think about food on Saturdays and Sundays instead when I do the meal planning, grocery shopping, and food prep, but you guys know what I mean.

Weekly Eats

Last week breakfast consisted of my go to workday breakfast of cottage cheese with blueberries, slivered almonds, and cinnamon.  On Friday working from home I switched things up and made a chocolate strawberry smoothie.  I made it with protein powder, so it did keep me full.

Chocolate strawberry smoothie

Saturday we had breakfast sandwiches, which were cheesy and delicious.

Egg breakfast sandwich

Our main two lunches last week were avocado egg salad sandwiches (which I enjoyed open-faced)…

Avocado Egg Salad

And more barley + fruit on salad.  Like I mentioned yesterday, I can’t get enough!

Barley fruit salad

Dinners last week consisted of shrimp and veggie stir fry on Monday and Tuesday night…

Shrimp and veggie stir fry

Chicken ravioli skillet on Wednesday…

Chicken Ravioli Skillet

…and portobella pizzas on Thursday.

Portobella pizzas

Friday was a meal out at Jake N Joes for Katrina’s birthday.  I ordered the California chicken club with a side of sweet potato fries, and I also got a garden salad.  Excuse the terrible lighting.

Jake N Joes California Chicken Club

Last minute dinner plans on Saturday called for homemade pizzas.  We made two – one was our favorite chicken burrito pizza, and the other was just mushroom, red pepper, and onion.  Both were tasty!


Finally, last week I also made a couple different treats.

These banana oat bars made for a good grab and go snack…

Banana Oat Bars…and I also baked a batch of almond flour chocolate chip cookies over the weekend.  They were so soft and chewy!  One of my best almond flour concoctions yet.

Almond flour chocolate chip cookies

Here’s what we’ve got lined up for the week ahead:



  • Sunday:  Steak salads
  • Monday:  Barley and veggie stuffed peppers
  • Tuesday:  Leftover stuffed peppers
  • Wednesday:  Spinach and feta stuffed chicken
  • Thursday:  Dinner out for my brother’s birthday
  • Friday:  TBD, likely some type of leftover
  • Saturday:  Dinner will be at my cousin’s graduation party

I also have some bananas not looking so hot, so I’m thinking it’s time to bake something!  Any suggestions for something with both bananas and sweet potato?

Quick snapshot of my Sunday night food prep:

Sunday Night Food Prep

What was the best thing you ate last week?  Worst?  Anyone want to share their meal plan for the week ahead?

Let me know if you guys want the recipes for any of these!  If there’s enough demand, I’ll post them.  🙂

Sunday Stuff and Weekly Workouts

Monday, must you come so soon?  Wah.

Yesterday’s quilting session at Shannon‘s apartment was very fun!  She had a little Panini bar set out for Missy and I, and I brought over a salad.  She also made butterscotch blondies, which were unreal.  Love me some cheat day.

Panini Bar

We spent the afternoon catching up while cutting up all our Providence College t-shirts.  All my squares are ready to go, and we ordered the black sweatshirt fabric online.  Shannon also taught me how to use her sewing machine.  I have a long way to go, but I’m excited for our next session.  Shannon’s a good teacher, and it’s nice to do something different!

Missy Sewing

Me Sewing

After the quilting bee was over, I spent too much money dilly dallied in Target and then stopped by Slesh’s to give her and Will the biggest hug ever, a card, and see the ring!  I got all the details on their wonderful engagement weekend, then came home and did my usual Sunday night food prep for the week ahead.

Sunday Night Food Prep


  • Low-fat cottage cheese with blueberries, slivered almonds, and cinnamon (my go to workday breakfast)
  • Carrots
  • Celery
  • Sliced strawberries
  • Unsalted cashews
  • Sliced oranges (STILL leftover from the Spin A Thon)
  • Hard boiled eggs
  • Paleo banana walnut muffins (Dawn’s recipe!)
  • Beef stew in the crock pot

Crock Pot Beef Stew

I love feeling ready for the week!  Anyone else as crazy as me and prep this much stuff ahead of time?  It helps!

Weekly Workouts

Last Week’s Workouts

Hour of power at Prana Power Yoga with Slesh

yoga 2

Took Monique‘s Dynamax class

Dynamax Workout

Two A Day – took Liz’s Kickboxing class, then taught a very sweaty class with a Best Body Bootcamp workout

Off day

Taught my morning class with another sweaty Best Body Bootcamp workout


Off day

Burpee date with Ashley!


This Week’s Workouts

  • Sunday:  Off day
  • Monday:  Cardio + abs after work
  • Tuesday:  Liz’s Kickboxing + teaching a bodyweight class.  My class is being featured this week as part of Boston Moves for Health free fitness offerings, so for any Boston readers — come on by and take my class!  That would make me a happy instructor.
  • Wednesday:  Off day
  • Thursday:  Teaching my morning class.  Requests for class format?!
  • Friday:  Workout TBD
  • Saturday:  Deck of cards!

What did you guys do this weekend?  Anything fun?  How did your workouts go last week?  What’s in store for this week? 

One other thing I want to mention is that on Wednesday evening, the Oak Square Y is hosting a healthy eating workshop.  It’s at 6:30pm with a certified health and wellness coach who will be raffling off free wellness coaching sessions during the event.  If you are interested or want more details, shoot me an email at akaralekas@gmail.com.  I’d love to have more people sign up!

Healthy Eating

Have a great start to the week, everyone!