Meal Plan - Week of December 7
This week’s meal is based on the Master’s Hammer & Chisel meal plan and the theme is SIMPLICITY! I’m on Plan A which is 1200-1400 calories and the following containers: 4 RED, 3 GREEN, 2 YELLOW, 2 PURPLE, 1 BLUE, 1 ORANGE and 2 TSP.
As you will see from my meal plan, I rotate my meals often because I don’t want to spend lots of time in the kitchen. Plus I don’t mind eating the same foods as long as they are recipes I like!
Most days I practice intermittent fasting which is one of the only ways I can exist on low calories without being incredibly fussy. Monday, Wednesday and Friday on the schedule are “normal” days and I included those in case YOU like to eat breakfast.
I’m doing my meal planning in Plan to Eat now and it saves tons of time and headache. If you are a Plan to Eat user, friend me and we can share recipes! My user name on Plan to Eat is WeighToMaintain.
Check out this week’s menu….
Click the image to download a printable PDF!
Links to Recipes:
Most of the meals this week are super simple and don’t require a recipe.
Workouts
When this posts, I will have completed about a week and a half of The Master’s Hammer & Chisel. I’m trying something new…. I recorded an audio summarizing my first week with Hammer & Chisel. (And in case you wonder why I sound breathless, I was running around my house multi-tasking, so I was!)
You can listen here:
Because I am very sedentary during the day other than my scheduled workouts, I plan to add 30 additional minutes at least 5 days this week. And because Hammer & Chisel is so intense, I’m pretty sure those 30 minutes will just be walking.
| Monday | REST |
| Tuesday | Chisel Balance |
| Wednesday | Hammer Conditioning |
| Thursday | Total Body Hammer |
| Friday | Chisel Agility |
| Saturday | Max Hammer Strength + 10 Minute Ab Hammer |
| Sunday | Total Body Chisel + 10 Minute Ab Chisel |
Goals for the Week
1. I will do six Hammer & Chisel workouts, plus a 30 minute walk five days.
2. I will hit a 500 calorie deficit 6 days per week.
3. I will spend 10-15 minutes reading or listening to personal development every day this week.
Lesson Learned from Last Week
I can bounce back.
I’ve been struggling recently, but this was a good week. My food has been on point, and I can’t even tell you how much I love Hammer & Chisel. I truly feel like a badass rocking the workouts. I am so excited to see how my strength improves over the next 6.5 weeks.
What’s your plan?
You can use my plan as an example, or formulate your own. Let’s approach the week with enthusiasm and a positive attitude. Good luck!
Print this week’s meal plan: Week of December 14
Try Plan to Eat for free: Meal Planner & Grocery Shopping List Maker
You can find past meal plans here: Weekly Meal Plans
Or, my super easy Free Spirit Guide to Meal Planning
Here is the workout program I’m doing now: The Master’s Hammer & Chisel
Organize yourself fit with a printable fitness planner. Track food, workouts, plan meals & get results!
Brittany says
Hi Jacqui! I have tried intermittent fasting in the past, before I did a round of 21 day fix. Just curious are you also counting calories (in addition to the containers) to make sure you have your deficit/fasting days? I love your page and used your idea for the reminders app to track containers during my last round. Now, with your meal plans for hammer and chisel, are you trying to plan out your containers, on each day, for the whole week? After my last 21 day fix round I began using nomoretogo.com (like emeals, I saw you mentioned them) and love it! Having someone else plan my meals works for me. Unfortunately, I don’t feel like the meals are very challenge-friendly, so I was perusing your website for meal planning ideas. I came across some great ones on your 21 day fix page and was just wondering if you tend to plan the containers for each meal, for your weekly meal plans, or do you just count off as your go along. What works for you? Thanks for the help!
Hi Brittany!
When I write my meal plans based on the Fix or Hammer & Chisel, I use the containers as a guide to make it easier for others. In a perfect world I would just follow my plan as written and have no reason to track my containers daily. But I am such a rebel, ha ha, and rarely follow my own plan. I still eat essentially the same containers and the same foods, but I change things up, or change the timing. If I don’t feel like eating fish for lunch, then I don’t. I’ll just have it another day.
And because I am a calorie counter from way back, it’s just easier for me to log calories. I still am eating about 4 portions protein, 2 fruit, 2 carbs, etc., but it’s easier for me to track calories. So long story short, I pretty much follow the Fix way of eating, I’m just tracking it differently and I’m being a lot more flexible with when I eat the meals I’ve planned.
And I’m still eating the same number of calories on my intermittent fasting days - I just eat them later in the day. It’s my problem time so I like to have a little leeway to eat at night, lol.
Does this help? Did you have a good experience with IF? I’m loving it 🙂
Jacqui