75 Medium: Week 4 Recap (Meal Ideas, Workouts, and Inspo)

Week 4 of the 75 medium challenge, is complete! In case you missed week 1, week 2, and week 3 recaps, there are plenty of other meal ideas for 75 medium there as well. If you are also doing the 75 medium challenge (or the 75 Hard or 75 soft challenge), hopefully these posts can give you some healthy meal ideas– I know that’s what I sometimes have the most difficulty with!

And just in case you have zero idea what the 75 medium challenge is, here is a video and a post to fill you in:

@saraannsutton My 75 medium rules ✨🫶🏼 started 5 days ago and feeling good! Follow along for meal ideas and updates ☺️ #75hard #75softchallenge #greenscreen ♬ original sound – Sara Ann Sutton

Day 22/75 (1/17/24)

Weight: 137.5 pounds (2.5 pounds down from Day 1)

Reading: Atomic Habits by James Clear

Exercise: gym for strength training– leg day

Breakfast: Breakfast burrito + collagen coffee

Lunch: Wrap with grilled chicken, cheese, ranch, bacon, lettuce, and tomato

Dinner: White chicken enchiladas with beans, corn, pepper-jack, bell pepper, and spinach. Topped with lettuce, tomatoes, and avocado

I slightly modified this recipe that I have saved on my Instagram stories (located in the recipes highlight) but used Greek yogurt instead of sour cream for the extra protein

Day 23/75

Exercise: Stationary bike for 45 minutes

Breakfast: Greek yogurt with granola, chia seeds, and blueberries + collagen coffee

Lunch: Grilled sandwich on multigrain bread with pepper jack and shredded chicken + strawberries

Dinner: Salad wrap in low-carb wrap– rotisserie chicken, black beans, lettuce, grape tomatoes, and chipotle ranch

Day 24/75

Reading: Mindset by Carol S. Dweck

Exercise: Gym for arm day

Breakfast: Breakfast burrito with egg, black beans, spinach, salsa, and hot sauce + collagen coffee (as always)

Lunch: Protein smoothie (protein powder, blueberries, spinach, milk, banana) + pretzels and french onion dip (made with Greek yogurt for extra protein)

Dinner: Turkey meatballs, roasted broccoli, roasted brussel sprouts, and piece of multigrain bread

Day 25/75

Exercise: gym for legs– weighted squats and lunges at the Smith machine, glute bridges on the smith machine, dead lifts, leg press into calf extension, and hip abductor and adduction machines

Breakfast: Kodiak cake blueberry waffles

Lunch: salad wrap with chicken, black beans, lettuce, avocado, and tomato

Dinner: Chicken and dumplings with side of fruit

Day 26/75

Exercise: Active recovery day

Breakfast: Egg and turkey bacon on multigrain bread with fruit

Lunch: Leftover chicken and dumplings and fruit

Dinner: Stir fry: grilled chicken with spinach, broccoli, and zucchini in a kung pao sauce over rice

Day 27/75

Exercise: gym for arms and abs– did rows, bent over rows, hammer curls, tricep dips, chest press, ab coaster (dynamic plank + basic and intermediate scrunches), and delt pull-downs

Breakfast: breakfast burrito with black beans, egg, turkey bacon, spinach, avocado, and hot sauce + collagen coffee

Lunch: sandwich with grilled chicken, pepper jack, and lettuce on multigrain bread

Dinner: Grilled salmon with black bean corn salad and cauliflower rice

Day 28/75

Weight: 136 pounds (down 4 pounds from Day 1 start)

Exercise: 45 minutes on stationary bike

Breakfast: Banana and Kodiak oatmeal. I talked about this oatmeal last week, but its a great easy breakfast option with protein!

Lunch: leftover chicken, broccoli, zucchini, and spinach stir-fry

Dinner: Crock pot chicken and stuffing with green beans. I think I needed less liquid in this but the flavor was good! if anyone has any dump and go crock pot recipes that they love, let me know!

75 Medium Week 4 Thoughts

This is the first week that I looked at myself in the mirror and noticed a difference in the way I look. Doing this challenge was never intended for weightloss for me, it was just about feeling stronger. I am feeling stronger, I think I look stronger, and my mind feels clearer. So that’s great news!

What feels hard? READING NON-FICTION. I finished Atomic Habits which I loved and am currently fighting for my life through my new book lol

P.S. I came across this while scrolling Facebook the other day and had to share if you are trying to be mindful of your carbs! These are some coffee order ideas at Starbucks under 15g of sugar.

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