Sunday planning: How + Worksheet

Happy Sunday! I hope you’re having a great day! On Sunday’s, I like to do alllll the planning for the week while I’m calm, relaxed and happy.

Before I sit down with my hubby for our marriage meeting, I get my own things in line. Want to take a peek at my plan? Maybe it will inspire your plan?

Schedule for the week:

  • 5am Wake, Bible, Pray, Journal
  • 6 – 6:30 Breakfast with hubby
  • 6:30 – 7:30 Breakfast / Kid prep / Clean house
  • 7:30 – 8:30 Coffee & relaxing time
  • 8:30 – 9:30 Kid bus / preschool drop off
  • 9:30 – 11 Workout / Shower
  • 11 – 12 Work
  • 12 – 1 Preschool pick up / errands
  • 1 – 4 Work
  • 4 – 4:30 Bus / Folders
  • 4:30 – 5 Dinner prep / House reset
  • 5 – 6 Family dinner / dishes

My schedule varies week to week quite often. And my evenings are always different based on clients / classes but I like to have a good base. This is what I call “mom blocking.” When I have the basics blocked like when I will get quiet time, workouts, housework, kiddo time and my work done then I can breathe and relax and get excited for the week!

When I’m doing my schedule, I also set the priorities for the week.

  • This week I have to get my vision board workshops completely planned out and I need to file business stuff at the county court.
  • I also need to get December’s budget completed.
  • I need to get my girl’s birthday party planned.

Whew! So, I’ve got those things scheduled in on my planner so they’ll actually GET DONE.

Food for the week:

This week’s food is brought to you by leftover turkey and end of the month creativity.

  • Monday everyone will eat turkey sandwiches for lunch and I’ll have a shake. For dinner, I’ll have zoodles and they’ll have turkey & dumplings.
  • Tuesday they will have leftover dumplings for lunch and I’ll have a shake. For dinner, I’ll make chicken fried (cauliflower) rice.
  • Wednesday I’ll have a shake and they’ll have leftover dumplings for lunch. For dinner, I’ll make salmon & spinach.
  • Thursday they’ll turkey cranberry salad and I’ll have a shake. Then we’ll all have leftover chicken fried rice for dinner (it’s a busy night).
  • Finally, Friday will bring wraps for lunch and pizza for dinner!

Workouts for the week:

Another thing I plan is my workouts. You may be following a program but I’m just following my heart. Right now that heart says:

  • Monday / Legs: 5k + 4 rounds of 25 squats, 25 squat jumps, 25 walking lunges, 25 lunge jumps, 25 deadlifts, 25 skater jumps + 21 Day Fix abs.
  • Tuesday / Arms: 5k + 10 inchworms + 3 Supersets + 21 day fix Abs.  3 rounds each superset, 20 reps each move. SS1: Plank push-ups & Curls. SS2: Side planks & Skullcrushers. SS3: Pike pushups & Curl to press.
  • Wednesday / Full body: 5K + PIYO.
  • Thursday / Chest, Back & Booty: 5k + 10 inchworms + 4 tabatas.  T1: Chest Press w/ Leg Raise & Snow Angels. T2: Superman w/ band & Push-ups w/ chest bump. T3: Pullovers in bridge & Banded bridge w/ butterfly. T4: Fire hydrant R & FH L w/ hold.
  • Friday / Full body: 5K + Ladder workout. 100 squats, 90 lunges, 70 Everests, 50 Pushups, 30 Triceps dips, 10 burpees, 30 Triceps dips, 50 Pushups, 70 Everests, 90 Lunges, 100 squats.

I want to give you a free tool to help you plan to have a FABULOUSLY FIT week! It’s my Sunday Planning sheet that focuses on your fitness journey.

Get the printable Sunday Planner here!

Join me!

How about you? I hope this post just inspires you to plan your own week. If not, just copy mine as best you can! =D

Fill out the form below if you’re interested in:

  • Vision board workshop. I will have one vision board class in person and one online.
  • Online health & fitness groups.
  • 1 on 1 coaching to help you achieve your goals!
  • You can also check out my How To Have An Awesome Marriage Meeting course for $5!



35 Theme Menu ideas to make meal planning easier!

Theme menus!

Meal planning is the key to healthy eating and eating on a budget. It’s also the key to de-stressing your life. You exchange time for peace. You invest time, say, on Sunday to plan what you’re going to eat. That way on Thursday night you don’t have to worry about what is for dinner as you’re driving to soccer practice. You’re already stressed and having to figure out dinner is a bummer. That might mean you spend more time and money at a drive thru.

MEAL PLANNING TO THE RESCUE! It’ll help you in those moments. It can be tough to get started though. Theme menus are a great way to brainstorm ideas and to give you some training wheels as you try something new.

If it works for Sheldon on Big Bang Theory, it can work for us! With a little adjustment. He had Thai on Monday, Cheesecake Factory on Tuesday, Thursday Pizza night and Friday was Chinese takeout night.


I have three kids and a budget. I also don’t have his metabolism. My first theme Menu looked like this:

Monday: Chicken

Tuesday: Taco Tuesday

Wednesday: Salmon (me), Macaroni & Cheese (kids) and Broccoli (all)

Thursday: International day (unstuffed egg rolls or Korean beef or Stir Fry or Pasta)

Friday: Pizza movie night!

Saturday: Soup or grill

Sunday: Crockpot meal

Here are 35 different Theme Menus idea that might help make your meal planning a little easier. You could plan out much more than a year if you wanted to try them all without repeating too often!

Themes by day of the week are popular, especially if they include alliteration:

  1. Taco Tuesday (My love of the Lego Movie requires I mention this first).
  2. Meatless Monday.
  3. Meatloaf Monday.
  4. Mexican Monday (fajitas, enchiladas, empanadas, anything will do except Menudo. Just no).
  5. Make Ahead Monday. (Freezer meals–helps deal with manic Monday)
  6. Take out Tuesday.
  7. Pizza Friday.
  8. Throwback Thursday (leftovers) .
  9. Slow Cooker Sunday (It’s easier to relax if you don’t have to tend to cooking!).
  10. Smokin’ Saturday (Grill! BBQ!).
  11. Souper Saturday (Winter alternative to grilling on Saturday).
  12. Nacho night (I’m game for this to be ANY night of the week).
  13. Something new Sunday.

Category Themes:

  1. Breakfast for dinner!
  2. Casserole night.
  3. Burger night.
  4. Sheet pan dinners (I love one dish meals).
  5. One pot dinners (this is particularly great with the Instant Pot).
  6. Salad / raw food night.
  7. Chili night (there are SO many varieties!)
  8. Bowl night (think Chipotle!)
  9. Sandwiches.
  10. Bar night / DIY night (There are so many things that are DIY-able like a Taco Bar, a Baked Potato Bar, Salad Bar, Frito Pie bar, Mashed Potato Bar, Chili bar).
  11. Kid choice night (This can be an opportunity for fun and also more work soooo).
  12. Traditional foods (things you ate or your parents ate as a kid…old school).
  13. Fend for yourself night (Mamas, this is a top choice if your kids are older).
  14. Zero-Based Pantry night (Like a zero based budget, at the end of the month you clean out the fridge/pantry and eat whatever is left for dinner!).
  15. Keto night.
  16. Paleo night.
  17. Low carb night.
  18. Vegetarian night.
  19. Vegan night.
  20. Whole 30 night.

You can also theme around certain foods in order to ensure variety. Proteins & starches are good choices to theme around. You keep the same basic item, use different recipes to keep it new and fresh!

  1. Chicken, seafood, beef, vegetarian, pork, turkey.
  2. Pasta (spaghetti, chili mac, Alfredo), rice (chicken fried, sticky, paella, risotto) beans (chili, bean soup), potatoes (baked, diced, mashed), bread/toast/sandwiches, tortillas (tacos, quesadillas).

Now, here are two additional resources for you on the topic of meal planning:

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A Printable to make your own theme menu! Just shoot me your email below and it’ll be in your inbox!




A video that shows you how I meal plan.

I’d love to help you come up with a meal plan! I’d love to help you on your fitness journey! Just reach out and let’s get started.


Meal Planning

So you have a lot of containers to eat in one day, don’t you think?

The basic idea is we are using the containers to measure our food portions. Bear with it, I know it’s an extra step but we are here to learn and get healthy habits!

The best way to do it is to think of it like this:

Breakfast: 1 red, 1 purple, 1 yellow, 1 blue (2 scrambled eggs w/ cheese or avocado, oats & strawberries)

Snack: 1 purple & 1 red (Shakeology w/ fruit or Yogurt & fruit)

Lunch: 1 red, 1 green, 1 yellow, 1 orange (Taco salad w/ beans & olives)

Snack: 1 green (Carrots, cucumbers, etc)

Dinner: 1 red, 1 green (Steak and green beans)

Essentially you’re trying to get as many colors in each meal while also being as TOP HEAVY as you can stomach. I say that because a lot of people don’t like to eat breakfast. Eating a FULL breakfast as early as you can upon waking is a killer fat loss method. But I know not everyone is ready for that yet! =D

So, you can choose to menu plan yourself. OR you start by using plans I’ve provided.

✔️Step 1: Pick your breakfasts & your shakeology recipes. (I start with breakfasts because it’s the easiest)
✔️Step 2: Plug them into menu plan according to fix portion counts.
✔️Step 3: Write out ingredients for both in shopping list.
✔️Step 4: Repeat steps 1-3 for dinners. I do dinner next because you will probably use some dinners for lunches and your dinners usually affect the entire family so it’s best to plan those first.
✔️Step 5: Repeat steps 1-3 for lunches.
✔️Step 6: Repeat steps 1-3 for snacks paying close attention to what you need to get in all your containers for the day.
✔️Step 7: Add in whatever you need for the rest of the family/household so you only shop once. 🙂
—I suggest picking just one or two NEW recipes each week so you don’t get stressed out trying new things.—