The Kenik Chronicles: Episode 2

Day 1 of our Nutrition Challenge brings the second installment of “The Kenik Chronicles”.  You’ll note that, in today’s episode, Trainer Doug emphasizes the importance of planning.  You’ll also note that your zoneappetit.com bloggers and your 7220 trainers have mentioned planning as an important component of success in the Zone.  Sensing a pattern here?

 

~J & T

 

Planning for a Week in the Zone:

 

I will always suggest planning for an entire week when you’re in the zone.  This means sitting down for about an hour one day a week and planning out breakfast, lunch, and dinner for the remainder of the week.  I will also take this day to shop for the groceries and prepare any meals I can ahead of time.

 

I work from 8-5 Monday through Friday, so it is easiest for me to prepare a large batch of a certain item I will use for lunch, and then divide it equally in Tupperware containers for every day I am at work.  Planning meals and making everything you can ahead of time provides three distinct advantages:

  1.  Having the plan or the meal already set in stone severely reduces the chance of you cheating!
  2. When you have the plan and you shop for groceries, you are going to spend at least 1.5 times less than you would going to the store and just buying anything you think could be helpful.
  3. Planning ahead of time will also allow you to come up with some cool recipes that you might not try if you are flying by the seat of your pants.

 

Some suggestions from a semi-experienced Zoner on planning:

  1.  Sunday is my usual day for planning my week.  I get up, have some coffee, watch Sports Center, and plan what my week is going to look like.  After I have some breakfast and decide it’s time to get off my butt, I’ll head to the store and pick up the ingredients for the week.  After that, I usually goof around the house, watch T.V., and generally be lazy until mid-afternoon.  Mid-afternoon is the time I usually take to make my lunches for the week and make a batch of the Zoned Brownies (these things are life-savers, trust me).  I usually get going on some dinner at this time as well, and then divide out the lunches in Tupperware as dinner is cooking.
  2. My go-to items for lunches are always and chili and spaghetti.  These things are great because you can get away with tomato paste and sauces (lots of carbs) in the recipe so you don’t feel like you’re eating an entire farm.  They also allow me to use any protein and most all vegetables so I can clean out my fridge.

 

Below is a sample weekly life in the Zone for me.  I am at 19 blocks right now, and I try to have three blocks in post-workout nutrition (more on that, later).

 

Sunday

6:30 a.m. breakfast: Sweet Potato Hash and Eggs (4 blocks)

9:30 a.m. snack: Starbucks Grande Latte (2 blocks)

12:00 p.m. lunch: Leftover Zone Spaghetti (4 blocks)

3:00 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner: pork shoulder, green beans, pineapple, zone brownie (4 blocks)

8:30 p.m. snack: “dessert” (2 blocks)

 

Monday

5:00 a.m. breakfast: Easy Omelet (scaled to 3 blocks)

7:30 a.m. post-workout: Recovery Smoothie (3 blocks)

9:30 a.m. snack: String Cheese snack (2 blocks)

11:30 a.m. lunch: Zone Chili (4 blocks)

3:30 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner: Chicken tostadas (4 blocks)

8:30 p.m. snack: Zone Brownie (1 block)

 

Tuesday

5:00 a.m. breakfast: Easy Omelet (scaled to 3 blocks)

7:20 a.m. post-workout: Recovery Smoothie (3 blocks)

9:30 a.m. snack: String Cheese snack (2 blocks)

11:30 a.m. lunch: Zone Chili (4 blocks)

3:00 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner: Roasted Whole Chicken, Vegetables (4 blocks)

8:30 p.m. snack: Zone Brownie (1 block)

 

Wednesday

5:00 a.m. breakfast: Easy Omelet (scaled to 3 blocks)

7:20 a.m. post-workout: Recovery Smoothie (3 blocks)

9:30 a.m. snack: String Cheese snack (2 blocks)

11:30 a.m. lunch: Zone Chili (4 blocks)

3:00 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner: Sea Scallop Salad (4 blocks)

8:30 p.m. snack: Zone Brownie (1 block)

 

Thursday

5:00 a.m. breakfast: Easy Omelet (4 blocks)

9:30 a.m. snack: String Cheese snack (2 blocks)

11:30 a.m. lunch: Zone Chili (4 blocks)

3:00 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner: Beef & Broccoli Stir Fry, Zone Brownie (4 blocks)

8:30 p.m. snack: “Dessert” (2 blocks)

 

Friday

5:00 a.m. breakfast: Easy Omelet (scaled to 3 blocks)

7:20 a.m. post-workout: Recovery Smoothie (3 blocks)

9:30 a.m. snack: String Cheese snack (2 blocks)

11:30 a.m. lunch: Zone Chili (4 blocks)

3:30 p.m. snack: String Cheese snack (2 blocks)

5:30 p.m. dinner

8:30 p.m. snack: Zone Brownie (1 block)

 

Saturday

7:00 a.m. breakfast: Ultimate Frittata (4 blocks)

10:30 a.m. post-workout: Recovery Smoothie (3 blocks)

11:30 a.m. lunch: Seared Pork and Apple Salad (4 blocks)

3:30 p.m. snack: Two Zone Brownies (2 blocks)

5:30 p.m. dinner: Grilled Steak and Sweet Potato Fries (4 blocks)

8:30 p.m. snack: “Dessert” (2 blocks)

 

A few things to note on the above eating schedule:

 

*I always try to eat at consistent times.  I am a creature of extreme habit, and I get hungry at the same times every day.

*My meals are boring!  I really only vary my meals at night when I have the necessary time to prepare something “unusual.”  This helps my consistency.  I do get bored eating the same thing after a while.  I will usually switch up snacks every few months and lunches every week.

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