Apr 20 2015

1Day Meal Plan + 1 Week Workout Schedule


Does all this “healthiness” have you overwhelmed?

There is so much information out there! It’s amazing and confusing all at the same time. Take it 1 step at a time, Folks! I promise if you can make just one small change a month, things will start to naturally transform for you. Try not to let “all the info.” create burn out, lead you to “fall off the wagon” or make you never start. Remember, this is supposed to be a lifestyle change. Slow down, breathe and enjoy the ride.

This healthy talk is actually how Folk Wellness Co. was born. I realized that when I started lifting heavier weights and added some higher intensity workouts to my routines, that my body changed. It all became “easier”. I eat, Folks! And I don’t eat clean 100% of the time. Trust me — I eat burgers and drink beer. I do! But, I do NOT let myself stress over it, therefore, I also don’t go crazy and binge on it either. Personally I try to workout 5 times a week (and sometimes I have bad weeks just like anyone else) and eat pretty well the majority of the time.  I treat myself, but I workout. Now that this has become a lifestyle change, I like eating clean too! I crave a big ol’ green smoothie and a kale salad — often. When I eat my veggies and guzzle my H20, I just feel so dang good. 

Life is good, Folks. Join us on this journey and please ask us for any help along the way: info@folkwellness.co.  

We love you!


Oh and back to the overwhelming thing… does a weekly meal plan & workout schedule freak you out and make you NOT do it because you don’t know where to start? How about this for starters? Just start with 1 day of meal planning (oh, why don’t you go ahead and make enough for left-overs too). One day of healthy eating is better than no days right? If you don’t want to think about how to workout or what to do or when to do it, join our bootcamp 2 times a week for a full body, cardio and weight blast. In addition, add in these extra ab workouts, go on a run/walk, cook these recipes (print them now and head to the grocery store) and like I said above… enjoy the ride! 

Workout Schedule:

One Day Meal Plan: 

Breakfast – Banana Bread Baked Oatmeal

Make this the day before! It is so frickin’ good (and even better with coffee). My kids LOVE it! Serves 4-6. Gluten free, low fat, clean eating friendly & sugar free


  • 3 large bananas (about 1 1/2 cups mashed banana)
  • 1 cup milk of choice 
  • 1 egg
  • 2 tsp vanilla
  • 1 1/2 cup gluten free quick oats or gluten free rolled oats (i used my blender to turn my steel cut oats)
  • 1/2 tsp baking powder 
  • 1/2 tsp baking soda
  • Optional: add in ~1/4 cup honey


  • Preheat oven to 350°F
  • Grease and/or line an 8×8″ baking dish with baking paper
  • Mash your bananas and add in your egg, milk and vanilla. 
  • Add in your dry ingredients and stir to combine. 
  • Leave to soak for about 15 minutes. 
  • Pour your oatmeal into your baking dish and bake for 30-45 minutes or until cooked through and golden on top. 
  • Either serve immediately and spoon out your hot baked oatmeal or leave to cool before slicing. 
  • The oatmeal will stay fresh in the fridge for 2-3 days and freezes perfectly (which means you can keep it for months for a quick and easy breakfast!)

Snack – String Cheese + Fresh Fruit

Low-fat mozzarella cheese sticks are as healthy for you as they are for the kiddos. Protein in the cheese provides lasting energy, while the fruit delivers fiber plus plenty of nutrients.

Lunch – Chicken Pesto Pita


  • 1/2 pound (1-2)boneless, skinless chicken breasts (make chicken for dinner the night before with extra for this lunch yumminess)
  • 2 tablespoons pesto, store-bought or homemade
  • 1/2 cup roasted red pepper strips, jarred or homemade
  • 2 cups loosely packed baby spinach
  • 4 slices low-fat provolone or mozzarella cheese, each cut in half
  • 2 whole wheat (or Ezekiel found in freezer section) pita bread rounds, sliced in halves
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper 


  • Using the bottom of a wide jar or glass, pound the chicken breasts to an even thickness.
  • Salt and pepper both sites of each chicken breast.
  • Place a pan with the olive oil over medium heat on the stovetop. Make sure the bottom of the whole pan is coated with the olive oil.
  • Add the chicken breasts. Cook for 1 minute to get golden on the bottom. Turn the breasts over and turn the heat to low.
  • Cover the pan with a tight fitting lid. Cook for 10 minutes (check time). Do not remove the lid while cooking. After 10 minutes, remove the pan from the heat, still covered, and allow to sit for 10 additional minutes.
  • Make sure there is no pink in the middle of the breasts or that a meat thermometer reads 165 F when inserted in the center.
  • Slice into even strips.
  • Assemble the sandwich by spreading 1/4 of the pesto inside the bottom of one pita half. Add both cheese halves to cover. Add chicken slices and roasted pepper strips (can alternate as shown in the picture, if desired).
  • Top with baby spinach. Drizzle the spinach with more olive oil if desired. Enjoy!

Snack – Hummus + Veggies

Click here for a Zucchini hummus recipe (or buy your favorite hummus at the store) and enjoy it with some raw veggies such as carrots, celery, cucumbers, broccoli and/or cherry tomatoes. 

Dinner – Stuffed Sweet Potatoes

Sweet potatoes are a superfood that is healthy and filling and makes a great dinner when paired with a salad. 


  • 4 small sweet potatoes
  • 1 teaspoon olive oil
  • 1 small red onion, diced
  • 1 clove garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1 cup canned, chopped tomatoes with juices
  • 1/2 cup cooked black beans
  • 1/2 cup frozen corn kernels (optional, here’s our recipe for Easy Roasted Corn.
  • 2 tablespoons fresh chopped cilantro
  • Sea salt and freshly ground pepper, to tasteIngredients


  • Preheat oven to 400 degrees F. This can become a quick 8 minute meal if you are short on time by microwaving the sweet taters. Put the sweet potatoes on baking sheet and bake for 30 minutes. Remove from oven, prick a few times with a fork and put back in the oven for 30 more minutes or until tender.
  • While the sweet potatoes are baking, heat a medium skillet over medium heat. Add the olive oil and the onions. Cook for 2 minutes, until the onions are softened, but not translucent. Add the garlic and cook for 30 more seconds, and then add the cumin, chili powder, and a pinch of salt. Add the tomatoes, beans and corn. Stir until combined; add the cilantro and season with salt and pepper to taste.
  • To serve, remove the sweet potatoes from the oven, slice down the middle and season lightly with salt. Divide the filling between the potatoes and serve.

And friends, I think the best part of all this entire adventure is witnessing my kids eat healthy and exercise. If I can leave you with anything today it is:

“they learn it by watching you”


Food sources are in the links + photo source: Skinny Ms.