Meal and Movement Plan, Week of May 27th through June 2nd

We are able to eat just about every meal in the dining hall right now because it’s summer at camp!  Unfortunately, the food that is served isn’t typically the food that I need to be eating with my severe reflux.  Also, I’m trying to lose fat because of my reflux, so fried foods, tons of carbs and fat, etc isn’t exactly the best way to do that.  Now, I am not following any kind of diet, I’m just trying to eat balanced meals: protein, some carbs, some fat, and fruits/veggies.  I still eat dessert sometimes, but I just have to do what’s best for my health.  I have spent several years diet deprogramming so it feels sort of weird to focus on fat loss again, but instead of doing it out of shame, I am truly only doing it for health.  I’m also planning on it taking a while because I’m doing it the sustainable way.

I had started Couch to 5k with my friend and was loving it soooo much.  Unfortunately my cough and shortness of breath got so much worse.  So, I’m taking a break from running until I see the GI doc in a couple of weeks.  I want to see what she says.  Also, someone mentioned that maybe I have asthma.  I didn’t think it was possible since I don’t wheeze and my chest x-ray was clear, but she said that those don’t necessarily show whether or not you have asthma.  So we’ll just see what happens.  I’m just tired of feeling bad.  I want to do exercise that I love, and I want to be able to function better.

The things that I’m focusing on for my reflux:

Cutting out carbonated drinks, reducing caffeine a LOT (half caff coffee in the morning is about it), reducing tomato products (sometimes I’ll have homemade pizza but I put the sauce on pretty thin), no milk (this makes it sooo bad for some reason… also, I still have some dairy, just not straight milk or ice cream), no fried foods, reducing fat, eating smaller meals, waiting a while till I lay down, drinking mostly water (or decaf tea), reducing citrus, reducing/cutting out spicy foods, reducing garlic and onion, and probably more.  It has been an adjustment.  I have been working on this for about a month now.  I still have some of these foods, but I’m working on it.  Last night I had 3 fried chicken tenders and I woke up feeling bad this morning.  I thought I would give it a try but that was a bad idea.

All this to say, I have decided that I will eat at home most meals or take my food with me to the dining hall.  I find the latter option pretty difficult so we’ll see what happens.  Sometimes I can eat in the dining hall, but it’s few and far between.

So here’s my plan:


  • Protein green smoothies and whole wheat waffle with peanut butter
  • Fried eggs, turkey sausage, toast, and roasted veggies


It will be a variation of finger foods or a wrap with meat, cheese, and veggies.

There are also a few lunch that I can eat in the dining hall such as chicken wraps, burgers (without the bun for me), etc.


Protein- Pan seared chicken breast, grass fed ground beef/axis venison patties (with mustard and tomato on top), pan seared salmon

Veggies/fruit- Roasted veggies (brussel sprouts, yellow squash, broccoli, and sweet potatoes), salad (with green leaf lettuce, spinach, cucumber, carrots, bell pepper), fruit (sliced apples, bananas, grapes)

Carbs- Whole wheat pasta, homemade whole wheat toast with a bit of butter, quinoa, lentils, black beans

Fat- Olive oil to cook the chicken/salmon, salad dressing, olive oil to roast veggies in, peanut butter on bananas and apples, butter on toast, a bit of fat in all of the carb options.


  • Greek yogurt
  • Fruit/veggies
  • Veggie chips with hummus
  • String cheese
  • Boiled eggs
  • Triscuits with cheese


  • Homemade bread
  • Boil eggs
  • Cut/roast veggies
  • Cut veggies and put in small bags for the week
  • Bag up leaf lettuce and spinach
  • Pan sear chicken and cook beef/venison patties
  • Cook lentils, black beans, and quinoa

I will also be making 4 no bake peanut butter pies for Bible study tomorrow and community group tomorrow night.

Since I can’t run right now, I have decided to focus on doing the Everyday Strong program through Balance 365.

This is what the week will look like:

Monday- Strength training

Tuesday- Active recovery (walking/hiking)

Wednesday- Strength training

Thursday- Rest (journal)

Friday- Strength training

Saturday- Active Recovery (walking/hiking)

Sunday- Rest (journal)

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