Weekly Meal & Workout Plan: November 17 – 23

Hi friends, happy meal and workout plan Sunday :) Last week, was an example of how my weekly plans are flexible. I didn’t get around to making oatmeal raisin bars 

 and my run didn’t happen either. My knee is still feeling a little wonky so I decided not to push it and rather listen to my body. I am definitely getting better at this but boy, I miss running. I’m hoping to get in to see the doctor again this week to see what’s up but in the meantime I am going to continue to do the workouts I know won’t cause any harm to it.

So here’s what on the agenda this week.


Weekly plan



  • Oatmeal, protein pancakes – breakfast
  • Oatmeal raisin bars 
     – snacking
  • Hemp protein truffles
    – snacking
  • Tuna salad
    –  lunch
  • Bean and sweet potato stew
    – lunch/dinner
  • Chicken cacciotore
    – dinner
  • Breakfast for dinner



Sunday: Elliptical workout and strength training –> last day of gym guest pass… so sad. 

Monday: Spinning

Tuesday: Spinning

Wednesday: Yoga and dumbbell arm workout

Thursday: Spinning

Friday: Rest

Saturday: Yoga


I’m heading to the gym then off to work, hope you have a great rest of your weekend!


Questions of the day… 

Did you need to adjust your plan last week?

Anyone have any good/easy chicken cacciotore recipes?! Links welcome :) 




21 thoughts on “Weekly Meal & Workout Plan: November 17 – 23

  1. Smart move on listening to your body. I know it’s not always easy, but it’s always better than injuring yourself. Have a great remainder of your weekend <3

  2. If I had a plan, I’d probably be making constant adjustments to it — which is probably why I don’t bother making one in the first place :lol: Rough ideas, yes, but definitely nothing too serious. Good for you for going with the flow and making adjustments! Hope you’re having a great Sunday, love.

  3. I also adjusted my plan last week due to wonky travel. It’s hard, but we all have to do it, and I’m proud of you for not stressing out about it! As you know, I SO admire your dedication to listening to your body. I KNOW you’ll come back stronger and faster, and rock the next half marathon like you did your first!

  4. I find that I have to adjust my plan often, but I enjoy at least having a starting point to work from. Some weeks I may end up making Monday night’s recipe on Thursday because I was running late getting home from work and decided to eat leftovers and save cooking for another night. I think being flexible is crucial to making a plan work! :)

    PS – I started a weekly meal planning link-up on my blog today, so if you would like to add your link from today’s post, feel free to swing by and link-up!

  5. Just started a blog, so this will be my first week of trying a workout/food plan. I usually have a general idea for meals, but I’m going to see how it goes this week having a completely thought out plan. I have a feeling I’ll be making lots of adjustments, but I think it’ll be a great way to hold myself accountable for eating more veggies and moving around!

  6. Sounds you did the right thing by not pushing your knee and listening to how it was feeling. Hopefully the doctor can get to the bottom of it.

    Last week I had planned to workout twice on Tuesday and take a rest day Wednesday. Work intervened after work Tuesday so I had to change plans and do Wednesday instead.

  7. I definitely make adjustments to the plan every once in a while. That’s why I do recap workouts instead of plans – I’d rather take my workouts on a day by day basis. And as for dinner plans – sometimes other things come up, I don’t feel like what we had planned or I just don’t feel like cooking at all. All about going with the flow ;-)

  8. Saw some epic stairmaster insta earlier… ;)

    Your doing great listening to your body- I can’t wait to read how you come back to running in full force!

    My mum makes the best chicken cacciotore recipe- its really good, really easy and really healthy too! I’ll get in contact with her and send it to you when I mail you back later today! :)

  9. I’m sending you healing vibes for your knee! :)

    I don’t really make a plan because I know I’d have to constantly be adjusting it. Sometimes I’ll think of one or two dishes I want to make for dinner during the week, but when it comes to workouts, I completely wing it.

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