piyo meal week 1

Now you’ve got your kitchen ready for PiYo – but what are you supposed to actually eat now? Lots of you have been asking to hear more about my PiYo meal plan, so let’s talk about that today! I knew when I started this workout that I would need to take a long hard look at my diet, and make some drastic changes. Add in the fact that I just don’t like to cook every day, so it was imperative that the plan involved foods that could be prepared in advance. I’ve spent the last couple of months tweaking and perfecting my meal plan (getting things as simple, streamlined, and efficient as possible), and now I’m ready to share it with you! Read on to learn more about a sample week of my PiYo meal plan.

PiYo Meal Plan PHOTO

One week of my PiYo meal plan – download the full PDF here!

Breakfast

I’ll admit, I’m pretty boring when it comes to breakfast – I’ve literally eaten the same thing every single morning for months. But hey – if it’s not broke, don’t fix it 🙂 This is a very easy breakfast to make – I’ve got it down to 20 minutes total cook/prep time, but you could even make this ahead and reheat if you wanted to. Cook the Steel Cut Oats at the beginning of the week and reheat as needed (for 1/8 cup, I’ve found it takes about a minute in the microwave, stirred halfway through).

  • 2 Eggs, scrambled with almond milk
  • 2 Turkey sausage links
  • 1/8 cup Steel Cut Oats

Lunch

I also tend to each the same thing for lunch every day (are you sensing a pattern here yet? 🙂 LOL) – a big salad with about 1/2 cup of protein, and homemade balsamic vinegar dressing. The type of protein I put in my salad can vary wildly depending on my mood, but I usually stick with chicken (baked with a little olive oil and italian seasonings), shrimp (cooked in olive oil with garlic and lemon juice) or steak (cooked in a little oil over the stove). To keep the salads as low-prep as possible, chop and mix the greens and divide into individual ZipLoc bags. Go ahead and cook/chop your protein – don’t keep it with the greens, though, give it it’s own small container (sometimes they can get a little soggy after a couple of days, and no one likes a soggy salad!). Don’t put the dressing on until you are ready to eat the salad, that way everything stays as crisp and fresh as possible!

For those of you who have been wanting to know more about my homemade balsamic vinaigrette dressing, here’s the recipe:
6 tbsp balsamic vinegar
1/4 cup fresh lemon juice
1 tsp honey
2 tsp Dijon mustard
6 tbsp extra virgin olive oil
Whisk the first 4 ingredients together in a small container. While whisking, slowly add the olive oil and continue mixing until completely blended. Store in the fridge (if oil separates and solidifies, leave at room temperature for 30 minutes).

What you choose to put on your salad is completely up to you – I like romaine lettuce, cucumber, radish, carrot, cherry tomatoes, red onion, sweet peppers, and occasionally I’ll throw in some diced apples as well 🙂

Dinner

Same as with all my other meals, I tend to stick to the same thing most nights of the week. This is for several reasons, the main one being that it’s just easier to prep a couple of large meals than a bunch of small meals. Like I said, I like to prep at the beginning of the week and then not cook (except to quickly reheat) for several days 🙂 Here are the recipes I used for this week’s menu – both can be prepared ahead and kept in the fridge for the rest of the week:

With my dinner, I also like to eat a couple of sides – usually brown rice and steamed vegetables. Before you start groaning about how much of a pain it is to make rice (it is, isn’t it?), just remember that you can make a big ol’ pot at the beginning of the week so all you need to do is reheat small portions. I have been using my stove top to cook rice – with a 2c water to 1c rice ratio – but I’m looking into getting a rice cooker so the process is even easier. Another rice option is to get it frozen and steam it in the microwave – Trader Joe’s sells a great brown (or wild) rice that comes in self-venting baggies and is ready in about 3 minutes.

For vegetables, my favorite way to eat them is steamed in the microwave. I buy fresh or frozen veggies and divvy those up in to the Zip’N’Steam Bags to keep in the freezer until dinner – then they just need to be nuked for about 90 seconds and they’re ready to eat! I personally eat a lot of broccoli, but other ideas are cauliflower, carrots, green beans, sugar snap peas, and even spinach or kale. Find plain vegetables to be a little too bland? Jazz them up with a pinch of nutritional yeast or a few drops of Bragg’s Liquid Animos. Yum!

Snacks

I am a girl who loves her snacks! Where it’s easy for me to stick to eating the same meals every day, when it comes to snacking I prefer to have lots of (healthy!)options to choose from. Here are some of my favorites:

  • Vegan Chocolate Shakeology (one a day!)
  • Fruit Salad – use whatever fruit you want… I like pineapples, strawberries, and grapes! This can be cut at the beginning of the week and kept in individual containers in the fridge, so they’re ready to eat whenever you need them to be!
  • Hummus with chopped carrots – same as with the fruit, chop the carrots ahead of time and keep them in the fridge. I’ve found I am MUCH more like to eat something healthy and diet-friendly if it doesn’t require a bunch of prep work right when I’m having a snack attack 🙂
  • Pico de Gallo and salt-free corn chips – I make my own Pico de Gallo, but you can easily buy it too 🙂
  • Green Smoothie – while you can’t technically prepare this in advance, you can dump most of the ingredients (minus the coconut water, orange, and almond milk) in a ZipLoc bag and keep in the freezer, so all you have to do is blend it 🙂
  • Gluten-free shortbread cookies
  • Grain-free Pumpkin Chocolate Chip Muffins – These are AMAZING! Hands-down the #1 food that has kept me on track with this diet. I make a big batch at the beginning of the week and snack on them whenever I feel a sweet craving that fruit can’t satisfy. Thanks to the almond butter, they are naturally grain-free and have a big dose protein to boot! I admit, I was skeptical at first about the lack of flour, but I promise you will not even miss it with these muffins. One tip: they tend to stick to normal cupcake liners, so I switched to reusable silicone baking cups and they work great. No sticking!

With the snacks, I limit myself to 2 a day (plus a Shakeology or Green Smoothie). I’ve found that as long as I have a couple snacking options in addition to 3 full meals, I never ever feel deprived or hungry. In fact, sometimes it’s hard to eat all my food in a given day 🙂

Hopefully this gives you a good idea of what has been keeping me full (and sane!) with my PiYo meal plan. Ready to get started on your first week of the PiYo diet? Download my FREE PiYo Meal Plan here!

 

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