Do as I say not as I do…
Coming off of a holiday weekend, I have to admit that I wasn’t following “The Faster Way.” But boy, did we enjoy all our good eats! By the time Sunday and Monday roll around, I get excited to get back into my routine. I truly miss my new rituals of fasting, working out, and tracking my nutrition! Addicted to this program? Yeah, I am!
Here’s Why…
In January, I completed a full 6-week round of a wellness program called FASTer Way to Fat Loss. This virtual lifestyle program has truly changed my life in big ways and in small. When I started to implement the program’s guidelines I saw my gut health change in a big way. Read more about that here. I also saw physical changes in my body composition which is always nice when you are trying hard to workout and make healthy choices. The FASTer Way to Fat Loss® focuses on a few key ingredients to see results:
- Intermittent Fasting
- Carb Cycling
- Whole Nutrition
- Tracking Macros
- Quick and Easy Workouts
Is Tracking Meals Hard?
As promised, I’m going to give you what I eat on an ideal week doing Faster Way to Fat Loss, but before we dig in, keep in mind that I still live my life while on this program which sometimes means a hard to-balance schedule, eating out and the occasional drink(s) with friends. Yes, I still drink wine and eat pizza!
FASTer Way to Fat Loss: 1 Week Meal Plan
That is why I love this program! If a glass of wine and a scoop of ice cream fit into your macros for the day, enjoy it! You’re not giving up a lot on this program. I would say the biggest adjustment is just planning ahead. Meal planning is KEY and so I’m sharing mine with you today!
NOTE: This meal plan is what works within my personal goals, and has also worked for my husband. Yours might look different depending on what your goals and numbers are (use a Certified Coach and the MyFitnessPal App to determine these).
Join my coach’s next round of FASTer Way! Brandi’s next group will fill up fast — sign up here!
So do not take this meal plan as the secret sauce for losing weight! It took me 2-weeks to finally understand how to track macros and fuel my body properly to start burning fat! I still have some tweaking to do, but adapting to this lifestyle has been a game-changer for my husband and me!
We are both committed to this program and no longer argue over “what’s for dinner’ – Praise the Lord! We’ve also started working out together, which I could never get him to do.
It’s crazy how staying committed to something for just 6-weeks can change your habits and routines for the better!
One Week Healthy Meal Plan with FASTer Way to Fat Loss®
As you know, the FASTer Way to Fat Loss practices a 16 hour fast and then pushes all three meals of the day into an 8-hour eating window. I’ve never eaten so much in my life! Yet, I still lost inches. Trust this process, it works.
Each week, we kick start by doing 2 low-carb days. For Monday and Tuesday, you want to stay under 50 net carbs (I’m editing this while I’m breastfeeding. Brandi can help you determine macros for my breastfeeding mamas!). Then, on Wednesday, Thursday, and Saturday we fuel our bodies back up with carbohydrates and have a treat on leg day (go for that donut)! On Friday and Sunday, you’ll want to lower your macros by 25% — Brandi guides her clients through this. I’m not a math expert!
Here’s what a typical #FWTFL week meal plan looks like for me:
Monday
B: 2 hard boiled eggs + avocado mashed up with salt/pepper
L: Southwest Salad (Taylor Farms) Add 1/2 avocado and grilled chicken breast
D: Shrimp n “Grits”
Snacks: TJ Marcona Almonds, Coconut Clusters
Tuesday
B: 2 hard boiled eggs + avocado mashed up with salt/pepper
L: Asian Meatballs
D: Skinny Tuscan Chicken
Snacks: Oven Baked Cheese Bites and Quest Cinnamon Roll protein bar
Wednesday
B: Avocado Toast with Soft Boiled Egg and lemon juice
L: Leftover Tuscan Chicken
D: Vegan Southwestern Ranch Tacos with side of rice
Snack: RXbar PB packet and apple, or plantain chips and hummus
Snack or dessert: Healthy Dark Chocolate Sea Salt Bites (Get the recipe here!)
Thursday
B: PB Banana Smoothie
L: Cobb Salad
D: Spinach Artichoke Cauliflower Pizza with Chicken or Bacon
OR White Chicken Chili
Snack: Healthy Dark Chocolate Sea Salt Bites (Get the recipe here!)
Friday
B: Green juice and Dark Chocolate Energy Bites
L: Low Carb Turkey Wrap
D: Go out for Mexican! Load up on water before diving into the chips, and don’t overdo it. 20-25 chips. I would order chicken fajitas and eat them without tortillas
Saturday
B: Deviled Eggs
L: Chicken Salad + GF Crackers + Fruit – I love stopping by O’Carrs for this!
D: Treat Yo Self!
Sunday
B: Deviled Eggs or GF pancakes with blueberries
L: Turkey Bacon wrap
D: Lemon Thyme Grilled Chicken with Broccoli Crunch Salad
My Advice for FWTFL Success
The first few weeks, I would try to eat at home or pack your meals as much as possible until you get the hang of tracking macros (at first they can be hard to eyeball, so learning how to use the MyFitnessPal App is key) If cooking at home isn’t an option every day, don’t worry you’ll have an amazing support group to guide you!
Can you drink on FASTer Way to Fat Loss? Yes, I just use the MyFitnessPal app to scan the barcode on my wine and calculate from there. I will admit that my first two weeks is when I saw the biggest improvements and I wasn’t drinking much at all. Beverages can be macro killers, so be aware of that! For low carb wine, visit this post. For skinny co*cktail ideas, try my skinny mojito recipe or these BeMixed flavors.
One of the best things about the FASTer Way to Fat Loss is the community aspect. Each round is comprised of a small group of women (or men) just like you. It’s so nice to have the program spoon-fed to you each day by your coach (thank you, Facebook notifications). You can easily hop on the Facebook group to ask questions, share recipes, snack ideas and sweaty selfies with your peers. The online engagement group is a great way to keep everyone accountable!
To dive deeper into the entire FASTer Way to Fat Loss® program join us! Brandi’s next round starts soon and fills up fast. For more inspiration and recipes follow @thesouthernsource on Instagram.
