4 Week Summer Body Meal Pan: Week 4
Bula! Hello from Fiji! Well, I made it. Four weeks went so quick and these meal plans, which are based on a few key guidelines (and exceptions) and supported by a solid fitness routine, have me feeling summer body ready and – most importantly – feeling good in my own skin. Now, where is my coconut cocktail?
It doesn’t feel that long ago since my first trip to Fiji (during week 3 of my 8 week sugar-free challenge when I learnt how to make coconut cream from scratch, and went on an awesome Fiji river adventure)! It has, in fact, been two years and I’ve now been back to Fiji twice since (both times for weddings).
If you’ve been following my 4 Week Summer Body Meal Plan, you know that I enjoy a good time as much as the next person (perhaps even more so). So this is not a squeaky clean selection of meal plans, but an honest account of how I’ve been eating and working out in preparation for Fiji. And, to be honest, it’s basically how I live all the time.
Let’s refresh on the guidelines and exceptions, shall we? (Read: there is ALWAYS an exception to every rule.)
The 4-2-Fiji Diet Guidelines:
- No sugar (yep, going sugar free is a big one, but not impossible)
- Real, whole foods only (no sauces, no packaged goods and no processed ‘food-like substances’ – period)
- Must eat vegetables at every main meal (that’s breakfast, lunch and dinner – get creative!)
- Limit of 1 coffee per day (if you don’t drink coffee, I guess that means you only have 3 guidelines to live by for the next 4 weeks. Lucky you!)
There are also a couple of unwritten rules (except, I guess they’re written now):
- Meditate daily
- Workout for 1 hour, 3 times per week (or for 1/2 hour, 6 times per week). You must work up a sweat though. Make it count!
The 4-2-Fiji Diet Exceptions:
- 2 alcoholic beverages allowed, 2 times per week
- 2 “oops… but that was so good” meals allowed per week (that’s 2 meals – like 1 dinner and 1 dessert – not 2 days).
Once again, I found it challenging to squeeze in even a five minute daily meditation. I believe it comes down to practice and discipline. I always feel so much better when I start my day with a meditation, but so often I say to myself, “You’ve got to hurry up and do this or that…” No. Slow down, take time out – just five minutes – to establish a reconnection with yourself, because doing so cultivates an optimum attitude and mindset.
I also had “takeaway night”, which involved pizza and ice-cream, when I’d already made a deal with myself last week to delegate Week 4’s “oops” meals to Week 3. But hey, I’m not going to beat myself up about it.
Now I’m in Fiji, I’m maintaining the kind of healthy lifestyle I’m used to. I hit the gym every morning, have been meditating afterwards for about 10 minutes, and opt for the fresh, simple meals that the Fijians are renowned for – like grilled mahi mahi, kokoda, salad, and the fresh fruit is to die for! It’s so much easier to maintain a healthy lifestyle when the weather is warm. Do you agree?
|Meditation||5 minute stress relief|
|Breakfast||Spinach & mushroom omelette + |
hot water with lemon
|Spanish-style bacon and eggs + hot water and lemon||2 paoched eggs, 1 rasher of bacon, tomato, spinach and avocado + hot water and lemon||2 paoched eggs, 1 rasher of bacon, tomato, spinach and avocado + hot water and lemon||Protein shake (with banana, avocado and spinach)||Pumpkin pancakes + hot water and lemon||Scrambled eggs with bacon, tomato, avocado and cheese + hot water and lemon|
|Snack||Paleo bar + long black||Paleo banana bread + long black||Paleo banana bread + long black||Protein ball + long black||Protein ball + long black||Long black||Green apple + long black|
|Lunch||Garden salad with avocado and chilli infused olive oil||Garden salad with avocado and chilli infused olive oil||Grilled salmon and garden salad||1 lambchop + garden salad||1 lamb chop and garden salad||1 rissole, 1 sausage + cauliflower and pumpkin salad||Leftover cauliflower and pumpkin salad|
|Snack||Protein shake (water based)||Handful of Tamari almonds||Protein shake (water based)||Greek yoghurt with blueberries and strawberries||Protein shake (water based)|
|Dinner||2 lamb chops and garden salad||Poached chicken with steamed sweet potato, broccoli and Brussel sprouts||Chicken soup||Leftover chicken soup||Pizza*||1 rissole, 1 sausage + cauliflower and pumpkin salad||Laksa soup, sashimi, grilled chicken and salad (Asian buffet in Fiji!)|
|Dessert||Cookie dough ice cream*|
|Exercise||1hr of Crossfit||1hr of Crossfit||1hr of Crossfit||1hr of Crossfit||3km run|