I am currently in the thick of the 75 medium challenge (a fitness challenge somewhere between 75 hard and 75 easy. For me now, week 4 of 75 medium is complete, so it’s time for a recap of what I ate, what workouts I completed, and how things are going, so that if you are in the same boat, you may get some meal inspiration and some solidarity whether you are participating in 75 easy, 75 medium, or 75 hard (or just trying to start making healthier choices without putting a label on it!).
If you want to read more about my new rules and want your own free printable tracker, you can check it out here:
Reading this week for 75 medium:
Fight Right by Julie and John Gottman
75 Medium Week 4 Meals & Workouts
Day 22
Breakfast: breakfast burrito with chicken sausage, egg, and avocado + coffee with collagen
Lunch: leftover chicken meatballs, roasted potatoes, and Brussels
Dinner: ground beef tamale pie
Workout: active recovery day
Day 23
Breakfast: breakfast burrito with chicken sausage, egg, and avocado + coffee with collagen
Lunch: peanut butter and jelly on homemade wheat sourdough bread, string cheese, and apple
Dinner: “protein pizza” with chicken, spinach, and tomatoes
the crust is 1 cup flour, 1 tsp baking powder, 1/4 tsp salt, other seasonings of choice (I added garlic powder, and Italian seasoning), 1 cup Greek yogurt. Roll out onto parchment paper and then transfer to preheated pizza stone or baking sheet at 450 for about 15-20 minutes. Then add toppings and bake for another 10 minutes or so.
Snack: Harvest snaps with onion-sour cream dip
Workout: gym for legs: hack squats, lunges, dumbell deadlifts, weighted glute bridges (this is the bar pad I use to make them a bit more comfortable),
Day 24
Breakfast: breakfast burrito with chicken sausage, egg, and avocado + coffee with collagen
Lunch: protein wrap with chicken nuggets, spinach, tomatoes, feta, and chipotle ranch
Dinner: homemade lo mein with rotisserie chicken, cabbage, carrots, spinach, and kung pao sauce
Workout: kickboxing for 35 minutes
Day 25
Breakfast: egg sausage muffin cups made with kodiak cake mix– I’m still working on trialing this recipe and I’ll let you know when it’s perfect so I can share it with you all!
Lunch: leftover lo mein
Dinner: Cacio e pepe Goodles + fruit
Workout: gym for strength training (push day)
Day 26
Breakfast: egg sausage muffin cups made with kodiak cake mix
Lunch: turkey sandwich on homemade wheat sourdough with apple
Dinner: Crockpot beef bites with roasted potatoes and brussels sprouts
@theclairenecessities also like 22-30g protein! So good #easycrockpotrecipe #easydinner #weeknightdinner #dinneridea ♬ Dance You Outta My Head – Cat Janice
Snack: 70% dark chocolate
Workout: stationary bike for 35 minutes
Day 27
Breakfast: breakfast burrito with chicken sausage, egg, and avocado + coffee with collagen
Lunch: turkey sandwich on homemade wheat sourdough with apple
Dinner: turkey sausage and tortellini soup with spinach and carrots (made with homemade chicken bone broth for extra protein!)
Snack: homemade blueberry and lemon sourdough bread
@saraannsutton Trying out my hand at doing inclusion loaves of sourdough and decided to try my regular sourdough recipe with lemon zest, fresh blueberries, and a lemon/honey syrup on top! I think I should have baked this one a little longer than normal and done MORE inclusions, but ya live and learn 😇 #sourdough #baking ♬ TY FOR USING MY SOUND – ໒꒰ྀི ๑ ´ ˘ ` ू ꒱ྀིაᰔᩚ܀∘˚🎀🫧🍭
Workout: kickboxing for 20 minutes and then stationary bike for 15 minutes
Day 28
Breakfast: protein bagel sandwich with egg, turkey bacon, and avocado + collagen coffee
Lunch: skipped because I was so full from this bagel!
Dinner: out for pizza and Philly cheese-steaks and had 1 cocktail while out (my first alcohol while doing this challenge!)
Workout: gym for strength training (leg day)
75 Medium Week 4 Recap
This was a pretty good week! I think I nailed the protein bagel recipe (finally), so I plan to take some photos and make it a formal recipe post soon. I also think I figured out the protein pizza crust recipe!
This was the first week that I have had alcohol since this challenge started, and I paired it with some pizza and a Philly cheese-steak (both of which I split with my husband). Could I have been better? Sure. But like I said in my original post about this challenge, I don’t like to restrict myself on things; I think that’s an unsustainable mindset. I’m more-so about making mindful swaps, decreasing portion sizes, and trying to prioritize fiber and protein.
An area of improvement is my sleep! It has been SO hard to wake up at 6:30 am like I plan to with this challenge. I think the extra exercise wears me out so much that I need a bit more sleep, so I need to start bumping my bedtime a little earlier!
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