Jan 1-8 Weekly Meal Plan
Welcome to The Insider: Three weekly emails — Mindset, Meals, Movement — all based on my real daily life staying lean, building muscle, and living healthy over 40.. Sign up for the newsletter here!
Hi Friends!
Here’s what you can look forward to for 2026:
- * Mondays I’m sharing a Mindset hack for weight loss,
- * Wednesdays I’ll share the Meals I’m eating (and aiming for 1500 calories)
- * and Fridays I’ll share my current Movement and exercise Ideas!
As always, I’d love your feedback.
After years of calorie counting, aiming for 1500 calories has allowed me to reach my goals and still feel like I’m flexible in my food choices. And, since I typically eat the same foods multiple days in a row, this is my plan for Jan 1-7th
Total = 1487 calories
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Breakfast
Breakfast taco with Low carb Tortilla, egg, egg whites, cheese, fruit (300 calories)
Lunch
Chick Fil-A Copycat salad: Green Salad with chicken, apples, feta cheese, berries and Zesty Apple Cider Vinaigrette. (377 calories)
Snack
Ninja Creami with 2 scoops Clean Simple Eats protein powder (vanilla), 1 cup milk, and 1 cup frozen blueberries (480 calories)
Dinner
5 oz Chicken thighs, 100 g white rice, and sauteed zucchini (340 calories)
Hope you enjoy! <3
Amy Roskelley
P.S. If 2026 is the year that you want to see if calorie counting is the right path for you, sign up for my free 7 day calorie counting challenge here! You’ll get everything you need to make a weight loss plan that won’t have you giving up your favorite foods.
FAQ’s!
Sometimes, I do get feedback and questions from my emails. I’ll add them here if they are relevant.
Thank you! Im trying to follow along! I appreciate you sharing as I am a part of your community!
Hi!
Great question, and you’re not the first to ask this, so I should do better about explaining!
Mostly, I log it that way, because that’s how it’s listed on most of my food packaging. I always buy proteins by the ounce or pound. Grains generally list in volume and grams, but volume is problematic because the volume can change drastically, depending on how much water I use to cook things like rice.
So, I like to measure my grains by weight in grams.
With that said, I think Grams is the gold standard! So, If i were tracking proteins in grams, 100 grams would be considered a serving (4 ounces) of meat!
And for DRY grains, 30 grams is considered a serving (which is about 100 calories or 1 ounce).
this printable might be helpful.
https://healthbeet.org/printable-list-of-grains-with-calories-macros/
And this post I wrote might be helpful as well
https://healthbeet.org/how-many-calories-in-cooked-rice/
DISCOUNT CODES
- MY SHOP! Weight Loss meal plans and digital cookbooks
- Clean Simple Eats: Code: HEALTHBEET
- Feast Mode Seasonings Code: HEALTHBEET
- Built Bar: Code: HEALTHBEET
- Skinny Syrups: Code; HEALTHBEET
- Gardyn (indoor veggies- my latest obsession! coupon code IRL37QK8XWR)
- My Amazon Must-Haves
