simple saturday menu planning

Happy Saturday! Can you believe there is only 6 days until Christmas? I hope everyone is staying safe by wearing your masks, social distancing and good hand hygiene. Here in FL cases are really on a steady increase. This is my weekend to work, and my new hip and thigh compression wrap came yesterday. I will try to wear it the whole shift. The hip pain is not too bad this morning. I was able to sleep really well. Yesterday, I said I would share my Fitbit stats and then I forgot. So, below there are 3 days of stats, Wed, Thurs, and Fri.

I watch a lot of 5 dollar dinner ideas on Youtube. About a month ago I shared with my readers a whole list of 5 dollar meal ideas. So, each week when I do my menu plan I will be making at least one 5 dollar meal. It annoys me that these meals on Youtube are generally made from beans. I am not saying there is anything wrong with beans but there are so many other meals you can make. Eggs is another item used a lot. I am going to try and make the meals as healthy as possible. They may or may not have meat. Some will assume you already have some pantry items. I hardly ever see potatoes used, and potatoes are a nutrition powerhouse.

Yesterday I went shopping. As I stated before we are trying to stick to a budget, and I increased it to 75 dollars a week, because 50 was just too tight. I also went back to biweekly shopping, as that is what I have done for years, and found I was spending more weekly. Impulse buying is a real thing, lol. I spent 157 dollars, so a little bit more than 75 each week. But, it is a process learning to live on a strict budget. Below you will see my menu for the week. Our Christmas dinner is quite expensive, but we only eat that once a year on Christmas. The five dollar dinner will be marked, and I will share the meal plan that day. Plus it makes leftovers so it is even more cost efficient. I will also share how I make each of them more fitting for me as I have CKD and am following lower carbs for weight loss.

Saturday 12/19: Pizza rolls. This is for my husband and daughter. I will not eat this. I am taking leftovers to work. This technically cost 4 dollars, so could be a 5 dollar dinner,

Sunday: Ravioli, bread and salad. Again, this could technically be 5 dollars. Raviolis are very affordable.

Monday: Chicken Teryaki, brown rice, broccoli carrot cabbage onion stir fry. Buy the whole chickens they are cheaper and you will get several meals out of one chicken.

Tuesday: This is our 5 dollar meal day. We volunteer this day, plus we are going to have Christmas with my mom. I hope it is warm because we need to stay outdoors. Dinner will be Spaghetti with meat sauce, and salad.

Wednesday: Leftovers from Monday and Tuesday. That whole chicken I mentioned has a ton of chicken on it. It may even do 3 meals or some lunches. Spaghetti also makes a lot of leftovers.

Thursday: Christmas Eve. Because of my son’s work schedule and I have to work Christmas, we are doing Christmas on Christmas Eve. Prime Rib, mashed potatoes, rolls, green beans, and brownies.

Friday: Leftovers Merry Christmas!

My menu plans are only for dinners. Breakfast and lunch is whatever is available.


Sweating on Sunday: Step Aerobics

I had mentioned a couple of weeks ago that I had picked up the duration and intensity of my workouts.  My labs have all been good, and my kidneys are stable.  I now lift weights twice a week, instead of once, and have started doing step aerobics.  Now, I do not yet own a step.  I used to, but I must have gotten rid of it.  I am too cheap to pay too much for one, so until I find one at a bargain price I will just do the steps without it.  Trust me you still are getting a great workout, and honestly, if you are new to step aerobics or clumsy learning the steps first, off of the step is a good idea.  It is very easy to trip and fall, and injure oneself.  I like the Cher video below.  I used to do this way back in the ’90s and surprisingly stored away in my brain I still remembered the steps.  The teacher of this video has a much more difficult video.  I tried it today, and it is very hard to keep up.  I don’t give up, though.  I do 30 minutes of the step video, starting at the 9-minute mark, and then a 15-minute fitness walking video.  That way I get a 45-minute routine and I don’t get bored, which is very easy for me.  I will do this for a while and then change it up again.  I really like Zumba and the line dancing videos too.

Remember to stay in your target heart zone for exercise.  Step aerobics is not low impact and your heart rate will go up pretty quickly especially if you are a beginner.  Stay on the floor and leave out the arms if you need to.  It is still great for balance and brain training to learn harder choreography than just walking.

On Friday I wrote about how I made our weekly meal plan more kidney-friendly for me.  Sunday, today, is technically a new week, but I added it to the Friday post.  We are having BLT’s and I had talked about the bread, however, I am going to try an egg wrap to replace the bread.  I will let you know how that works out.  I am doing that because I am doing low carb after lunch to see if it works with weight loss.  Stay tuned.

If you would like to use my Health Coaching services, use the contact form below to email me for a free meet and greet.  All new customers get the first month for 25 dollars.

Also, don’t forget to check out myHealth Buddy Melissa Facebook page to follow my 2020 #WalkingChallenge and to join in if you like.



Sweating on Sunday: Week 2 of Walking Challenge

These stats are for the week of Jan 9-15, 2020.  If you would like to join the Walking Challenge, simply walk 10,000 steps or 5 miles per day and post in the comments each week on this blog, or on my social media.  You can start anytime and just extend your year from your start date.  If you would like to check out my Walking Buddy plan, click here, scroll down to #11.   If you are interested in learning more about the challenge, or to ask about the Walking Buddy Plan, either use the contact form below, or email me at Walking can be indoors or outdoors, and attainable any way you see fit such as an Aerobics video, hiking, walking, fitness walking video, walk at work, etc.  It would be great if you walk a lot at work to add 2000 steps of non-work walking into each day.

So, how did I do for week 2?  I wear a Fitbit to keep track of my steps each day, then I add them all up at the end of the week, and divide by 7 for my daily average of walking and miles per week.  There are 2,000 steps in a mile for this challenge.  Different devices use different steps per mile.  I walked a total of 87,817 steps for the second week.  That is an average of 12,545 steps per day or an average of 6 miles per day.  So, far I am above my goal of 5 miles per day.  I hope to keep this going, of course.

Below is an indoor Fitness Walking video to help you out on cold, or rainy days, or if you just don’t enjoy walking outdoors.



Did You Gobble Til You Wobble?

How was your Thanksgiving?  I am not just talking about food.  I hope everyone was able to enjoy their Thanksgiving with family and friends.  We had a busy, but a peaceful day.   I can admit I ate a little bit more than I should have, but not too much.  On Wednesday, I watched the Netflix documentary, The Game Changers.  I am encouraging the rest of my family to watch it too.  While I have been slowly converting to Vegetarian eating, the documentary just speeded the process up for me.  I will probably never be Vegan, and am more focused on Mediterranean Diet way of eating.  I am sensitive to soy products, and with CKD I do have to be sure and get adequate Iron.  B12 is another huge vitamin that is necessary for the body, but I won’t say any more to give away too much from the documentary.  Watch it.  Do you think you could switch, or have you already?

Don’t forget about my free Walking Challenge to start in 2020.  I personally have a goal to start running in 2020.  I am already working towards it now.  Message me for details, or read the post in the archives.  I will try and set up an easy monthly challenge for different target areas.  December will be a month-long plank challenge.  I have some ideas for some other new programs too.  You can read all my current plants in the Available Plan section, and I have a monthly special, too.  I also offer gift certificates.





Sweating on Sunday: Health Buddy Melissa 2020 Walking Challenge

Join me in 2020 to walk 1800 miles in a year.  This is a walking challenge, and anyone can join for free.  Post weekly to the Health Buddy Melissa Facebook page The challenge will be pinned to the top of the Facebook page, once it starts, for easy finding.    If you want motivational help, healthy eating help, resources or other exercise info, sign up for one of the available Health Buddy packages.  If you want me to walk with you via text, phone call, etc sign up for my Walking Buddy package.  This will start right on January first.  Start your New Year off right, and get moving.  I will be walking 5 miles a day, 7 days a week.  That is the challenge.  If you walk more than 5 miles, great.  If you walk a lot at work, the challenge is to commit to one mile, non-work related walking.  You don’t have to go out and walk 5 miles all at once.  Like for me, I can walk 5 miles in one workday.  When I am not at work it is a bit more challenging to get that many steps in for 5 miles.  I do wear a Fitness Tracker and try to get up and walk 250 steps each hour.   I offer gift certificates through December 31st.  Give the gift of health, use the contact form to message me for all orders.  My November and December special is Don’t Gobble Til You Wobble.  Check it out, and don’t sabotage your diet progress this year.