Rachel Peveril's Journal

[Rachel Peveril]

Saturday May 9
Breakfast 2 boiled eggs, 1/4 cup oats with cinnamon & 55g plan greek yogurt, black coffee
4km (40 minute) walk
HIIT#1 (6 repeats)
Lunch 6oz chicken with 2tbsp bbq sauce, 1 banana, 1 pear, 1 tbsp natural peanut butter
Supper 6oz steak, 3oz lean ground beef, 2 carrots

[Rachel Peveril]

Sunday May 10
Home Workout #1
Breakfast: 3 egg omlette with 1/8 cup onion and 1/2 cup bell pepper, 1T coconut oil; 150g plain greek yogurt & 1 scoop Syntha-6 chocolate milkshake protein powder
Lunch: 5 oz chicken breast with 1T Frank's red hot and 1tsp coconut oil; 6 oz raw carrots
Afternoon snack: 2T hummus with 1 cup veggies (broccoli, pepper, cucumber); 1/4 unsalted cashews
Supper: 4 oz chicken breast with 1T barbecue sauce; 100 grams broccoli slaw with 1 tomato and 1.5 T avocado hummus
Evening run: 7.08km, 40 minutes
Evening snack: 75 g plain greek yogurt & herbal tea

[Rachel Peveril]

Monday May 11
Breakfast: 2 boiled eggs; 175g plain greek yogurt with 1 scoop Syntha-6 protein powder; 2 stalks celery with 1 1/2 T natural peanut butter
Lunch: 5 oz. chicken breast cooked with Frank's red hot and coconut oil; 1lb veggies with 3T hummus; 1 egg
Exercise: HIIT #2 --> 6 repeats (Wish I would have saved the second HIIT for later in the week- my muscles are sore! Planning an epsom salt bath and lots of foam rolling tonight!)
Supper: 5 1/2 oz beef ribs with 2 tsp BBQ sauce; 4 oz broccoli slaw with avocado, tomato, cucumber, and 1 tsp olive oil; 100ml carrot juice
Evening snack: 1/2 scoop protein powder in water; 12 cashews
Side note, I didn't plan to have an evening snack, but I'm feeling the effects of not having much sugar/fruit and have a bit of a headache tonight. I generally eat way more fruit than veggies throughout the day, so this is a big adjustment for me. Still stayed within my calorie range, so no biggie!

[Rachel Peveril]

Tuesday May 12
Breakfast: 3 eggs; 175g plain greek yogurt with 1/2 scoop Syntha-6 protein powder
Lunch: 5 oz chicken with Franks & coconut oil; 12oz. raw veggies; 40g Havarti cheese
Afternoon snack: more greek yogurt
Supper: 5.4 oz salmon with maple glaze; romaine lettuce salad with various veggies, olive oil, lemon juice, and garlic for dressing
Exercise: At Home Workout #2 (holy burpees!) --> 3 rounds total

[Rachel Peveril]

Wednesday May 13
Breakfast: 2 eggs, 175g plain Greek yogurt, 1 scoop Syntha-6
Lunch: 6 oz Ribs with 2tsp BBQ sauce, romaine salad with various veggies and olive oil dressing
Supper: 5 oz chicken with Franks's red hot, 50g Havarti cheese, various raw veggies
Exercise: day off today

[Rachel Peveril]

Thursday May 14:
Breakfast: Greek yogurt & protein powder; 2 boiled eggs
Snack: 1/3 cup cashews
Lunch: 5 oz chicken with Frank's red hot; 1 tomato & 3 mini peppers
Afternoon snack: 1/3 cup all bran buds with unsweetened shredded coconut sprinkled on top
Supper: 4.2 oz lean ground beef; grilled veggies; 80g sweet potato
Exercise: 8.5km 46:41 run

Friday May 15
40 minute walk
Breakfast: 2 eggs & 1 mashed banana cooked with coconut oil; topped with 1T natural peanut butter
Lunch: Greek yogurt & protein powder; 2 carrots; 12 almonds
Snack: 1carrot; 2 mini peppers; 28g beef jerky
Supper: 4oz steak with mesclun mix greens and 1tsp blue cheese dressing (at a restaurant)
30 minute walk
Evening snack: 43g Detour Simple bar- probably not the best bar, 17g carbs (5 fiber and 3 sugar)

[Rachel Peveril]

Saturday May 16
Breakfast: 200g plain Greek yogurt, 1 banana, 12 almonds, 12 raisins
Exercise: 3 small hikes in Jasper National Park (total step count today 17,579 with 109 floors climbed)
Lunch: 140 g plain chicken breast, 1 tomato, 1 carrot
Afternoon snack: 43 g detour simple chocolate chip protein bar
Supper: Earl's Thai Quinoa Vegetable Bowl with chicken (myfitnesspal says 1240 calories, but I didn't have the sauce which was approximately 1/4 - 1/3 cup, so I'm estimating closer to 900 or 1000 calories)
Exercise: at home workout #3

[Rachel Peveril]

Sunday May 17
Breakfast: 1/2 tortilla with egg, onion, mushroom, provolone cheese
Exercise: hiking in Jasper- approx. 12,000 steps & 63 floors
Lunch: plain Greek yogurt with protein powder and 1 banana
Afternoon snack: 12 almonds & 1/4 cup raisins; Detour simple protein bar
Supper: 10 oz steak with 1 1/2 cups cooked cauliflower, red onion, red pepper

[Rachel Peveril]

Monday May 18
Road trip lesson learned: everything has carbs!! So hard to stay within carb limits!
Exercise: 5.75 km light jog
Breakfast: 200g plain Greek yogurt, 1 orange
Lunch: Jugo Juice Green protein smoothie (coconut water substituted for juice)
Snack: 14 almonds, 12 raisins
Supper: chicken breast & spinach salad with mushroom, pepper, red onion, tomato (no dressing)

[Rachel Peveril]

Haven't been logging this week since I found out doing the forum isn't necessary, all of my nutrition info is on my fitbit account and can be transferred here if needed!
Workouts this week:
Tuesday May 19 At home workout #4 a.m.
Wednesday May 20 35 minute walk a.m.; 45 minute walk and 33 minute jog p.m.
Thursday May 21 40 minute walk a.m.
Friday May 22 40 minute walk a.m.; at home workout #2 p.m.

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