The Unhealthily Healthy Meal Plan

Want a healthy meal plan without giving up the delicious-ity of junk food?

I present to you – The Unhealthily Healthy Meal Plan, put together by none other than Sam Conway – Nutrition Connoisseur and Expert Best Friend. 


She knows me and my hatred for typical ‘health’ food and subsequent adoration for all things junk to a T. Therefore, she made me this delectable Meal Plan which is so well disguised under the pretext of junk food, it would give Sherlock Holmes some serious competition. 

Also included is a super-fun workout – blast some upbeat tunes, picture yourself in that bikini and you’re set:


Without further ado, this I present to you:

The Unhealthily Healthy Meal Plan


Sample Day Meal Plan:

Breakfast:
• Banana Overnight Oats:

  • ¼ cup oats
  • ¼ cup Greek yogurt
  • 1 tbsp Chia seeds
  • 1/3 cup milk
  • 2 tsp honey
  • 1 Banana

Total = 340 Calories 

Mid-Morning Snack:
• 1 handful of mixed nuts (unsalted) – 170 cal
• 1 apple – 110 cal
Total = 620 Calories

Lunch:
• Veggie Pizza:

  • Whole Wheat Pita – 170 cal
  • Tomato paste (2 tbsp) – 25 cal
  • ½ cup veggies – 59 cal
  • ½ cup shredded low fat mozza cheese – 140 cal
  • 1 tbsp Ground flaxseed – 37 cal
  • = 431 cal

Total = 1051 Calories

Afternoon Snack:
• 1 cheese string – 80 cal
• 1 cup grapes – 62 cal
• 1 slice of multigrain bread with butter – 130 cal
= 272 cal
Total = 1323 Calories

Dinner:
• Spaghetti Squash Lasagna – Calories: 291.0

  • 2 cups marinara sauce
  • 3 cups cooked roasted spaghetti squash
  • 1 cup part skim ricotta
  • 8 tsp parmesan cheese
  • 6 oz part skim shredded mozzarella
  • = 291 cal

Total = 1614 Calories

Bedtime Snack:
• Chocolate – Banana ‘Ice-cream’

  • 2 large, very ripe bananas, chopped and frozen solid – 210 cal
  • 1 tablespoon honey – 25 cal
  • Tiny pinch of salt
  • Teaspoon vanilla
  • 2 tablespoons cocoa powder – 24 cal
  • 1 tbsp ground flaxseed – 37 cal
  • = 296 cal

Total Calories For The Day = 1910 cal 🙂

Sample Workout:
• 30 mins elliptical machine
• Legs:
o Squats (3 x 10 with weights)
o Lunges with hand weights (3 x 10 each leg)
o Wall sit (2 x 1 min)
o Calf raises (3 x 25)
o Scissor kicks (3 x 10)
o Squat machine (3 x 10)


Notes:
• My BMR (Basal Metabolic Rate) = 1300. BMR is the number of calories I would burn if I were to stay in bed AKA do nothing all day – The number of calories I’d burn while at rest. This was calculated from this website.

• With moderate exercise to maintain weight and build muscle, I need to have approximately 1917 cal / day

• 6 small meals/day to keep metabolism up

• 8 glasses water/day

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P.S. – This comes from a year of studying Nutrition in university (for both of us) as well as finding a passionate hobby in Nutrition (only for Sam). We are not RDs/Nutrition Experts so please don’t sue us 🙂

(She included ICE-CREAM for heaven’s sake! How awesome is she?)

Hope you enjoyed the read and if you try making these recipes, let us know how they go!


Stay Awesomesaucicles,

– Mallika