Revenge Bakery 7 Day Meal Plan

revenge bakery meal plan

Puma Erin Aschow

erin aschow puma

Without further adieu… the Revenge Bakery Meal Plan is here! I’ve been getting a ton of requests to share what I eat and some healthier options. Surprise, surprise… I don’t live off of cookies & unicorn dust. I actually try really hard to eat clean & stay healthy. That doesn’t meant I don’t treat myself to the occasional pizza or cookie though! 

It’s all about moderation & portion control in my book. I’m not a licensed dietician or professional by any means. But I have learned a lot along the way from friends, books, trainers & nutritionists. I try to stick with clean, whole foods. Meaning I stay way from things that are frozen and packaged as much as possible. The occasional frozen vegetable or fruit is fine, but I try not to keep my cupboard stocked with chips, cookies, frozen burritos & ice cream. That way, when it’s time for me to have a “cheat meal”, I can eat something totally worth it and tasty.

I thought it would be easiest to put together an outline of what I eat during a typical week. Complete with breakfast, lunch, dinner & snacks. Not only did I outline what an average day looks like, I included easy recipes & a grocery shopping list! I tried to make it as inexpensive & easy to follow as possible. Meaning you don’t need to buy any crazy ingredients you don’t know how to pronounce or break the bank buying a bunch of random stuff. 

I primarily shop at Trader Joe’s, but you can find the same ingredients (or similar) at any grocery store. If you can’t find something on my list, just find something similar. It’s totally fine. If you’re not sure if a substitution works, just ask me! You can comment below with a question, or ask me on any of my social networks! If you don’t eat meat, just substitute with more vegetables or a meat alternative. Just make sure to check the ingredients. I’m weary of a lot of meat substitutes because they’re packed with sodium and chemicals a lot of the time. But that doesn’t mean you can’t make it work! 

My portions / calories are based on my size, age, weight & activity level. I worked with my coach Jolen using his Body Fat Test process. You can check the site to see if there’s one near you. If you live in San Diego, I highly recommend checking it out. It’s worth the $ to find out what your body composition is and exactly what you need to do to reach your fitness goals. I don’t count my macros anymore, but generally try to make sure I’m getting a good % of carbs, fats & protein in my diet. Meaning, my daily intake isn’t all fat calories or all carb calories. I’m not an expert on all of this, so if you want to learn more, let me know and I can dig in and teach you guys or contact one of the Body Fat Test experts for details. 

I highly recommend using My Fitness Pal when you’re getting started to determine your calorie intake needs. It also lets you enter in your activity level & goals. For instance, if you’re trying to lose a little weight, it will allocate that in. You can track your workouts & food, as well as macros and nutrients. It’s a really great way to help track what you’re doing. It’s how I stay accountable and it’s super easy because it’s on my phone! I also input all of the recipes on this meal plan, so you should be able to search for them and automatically track your meals!

I workout 3-4 days a week at Orange Theory, which is a high intensity workout that burns a ton of calories. On my off days, I either do yoga or weight training to keep my body moving. On days that I workout, I listen to my body and add calories when needed. You’ll find a list of post-workout snack ideas that I like. If my body is struggling, I eat more! If I go out to dinner with friends, I have a cheat meal! You have to listen to your body and give it what it needs (in moderation).

Alright, who’s ready!? Let’s get Revenge on our bikini bodies together! You can get your FREE copy of my 7 Day Meal Plan HERE or just click on the image below. It will bring up a PDF that you can save to your computer. You can either save it to your phone/tablet or print it out! Let me know what you guys think! Feedback is always appreciated! 

xo

Erin

3 Comments

  • Reply
    Miller
    March 17, 2017 at 8:25 pm

    This is awesome! The PDF is so aesthetically pleasing and I love your attention to detail for each recipe and the grocery list – you’ve made it so easy and comprehensive Can’t wait to try this out!!

    • Reply
      erinaschow@gmail.com
      March 20, 2017 at 1:20 pm

      Thank you!

  • Reply
    Taylor
    March 22, 2017 at 8:05 am

    These recipes were very helpful! I always struggle with what to eat for dinner when I don’t get home from work until 730, but some of these recipes seem like they are easy to make or prep beforehand. I can see myself making some of these for sure. I love the recipes you post! I tend to get stuck in a rut and lazy when cooking and end up eating cereal for dinner way too often, or snacking on unhealthy foods. I’ve really been trying to get myself to start eating cleaner and healthier. This is good motivation! Thank you!

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