What I Ate Wednesday (WIAW) + Weekly Workout Plan

What I Ate Wednesday (WIAW) + Weekly Workout Plan

Today’s post includes a hefty mix of both food and fitness. In other words, you’ve come to the right place if you’re looking for meal and workout inspiration!

First, let’s see what I’ve been munching on as of late with a long overdue What I Ate Wednesday post (WIAW). I fell into the habit of exclusively posting recipes for a while and forgot how much fun it can be to document and share a full day of eats with you guys.

Thanks to Jen at Peas and Crayons for hosting this fun food party every week. Check out her blog if you want to see meals and snacks from more healthy living bloggers. Below you’ll find all of my eats from Tuesday.

Breakfast – 8 a.m.


I scarfed down a batch of cinnamon pumpkin overnight oats made with the remaining 1/2 cup Lowfat Plain Cabot Greek yogurt in the container. 

I followed the recipe from the link above but used 1/2 cup oats instead of 1/3 cup. I also stirred in one tablespoon Cinnamon Raisin Swirl peanut butter and topped it all off with slices from one banana.


September is right around the corner, which means it’s perfectly acceptable to begin adding pumpkin to all meals. Am I right?!?

Lunch – 1 p.m.

Lunch consisted of a leftover Slow-Cooker Chicken Caesar Sandwich on two slices of Trader Joe’s 7-Grain Sprouted Bread.

About 10 baby carrots, a small handful of black olives, a few tomato slices and about a cup of romaine lettuce added some color to the best leftover meal I’ve ever had.

This recipe is almost too good to be true. All you do is heat chicken thighs in water in a crock-pot for a few hours. Then, add some Caesar dressing and cheese. Let the mixture heat on high for about 30 additional minutes.

I’ve made this recipe no less than five times in the past six weeks. Needless to say, it’s a crowd-pleaser. One note about the recipe – you must use Brianna’s Asiago Caesar Dressing.

I admit I might be a bit biased because the dressing shares my name. However, I’ve made the chicken with a yogurt-based dressing, and it simply doesn’t compare to the Brianna’s brand in terms of flavor.

Afternoon Snacks – 3 p.m. and 4:30 p.m.


I ate a pink lady apple after my principles of advertising class. I ate the Clif bar about 90 minutes later so I wouldn’t become hangry while completing four rounds of each circuit in this workout after work. I wasn’t a huge fan of this flavor of Clif bar, but it kept me focused.

Dinner – 8 p.m.

I completely spaced out on taking a picture of dinner, but it looked pretty similar to this lunch I packed last week. 

I ate a small salad with broccoli slaw, a tablespoon of yogurt-based ranch dressing, a heaping spoonful of pico de gallo, sliced bell pepper, romaine lettuce and sliced onion instead of the carrots. 

Everything else stayed the same. I ate two ounces of Boar’s Head Blazing Buffalo Style Roasted Chicken Breast, two tablespoons Trader Joe’s Spicy Black Bean Dip and 1/2 cup large curd cottage cheese with black pepper.

After-Dinner Snacks – 9:30 p.m.

I actually didn’t finish about a quarter of my above-pictured overnight oats from the morning, so I cleaned out the container shortly after dinner. A square of this dark chocolate may have also found its way into my mouth. . . 

Bedtime Snack – 11 p.m.

I’ve had a huge case of the munchies lately! The past two nights have included a spoonful or two of Dark Chocolate Dreams and a few triangles of Katy’s Kettle Corn Popchips. I dare you to spread the peanut butter on the chip!

Anyhow, now that you know what I’ve been eating, let’s take a look at this week’s workout plan. Click on the name of each workout to see what it entails.

Week of  08/28/13 – 09/03/13

Wednesday: Interval Training (group fitness class at UF) 

Thursday: Off/Rest  

Friday: Triangle Workout + 20 to 30 minutes steady-state cardio (a.k.a. pick one pace and incline and stick to it) 

Saturday: 35-Minute Incline Interval Treadmill Workout + All-Star Abs Workout

Sunday: Off/Rest

Monday: 5-4-3-2-1 Workout (P.S. This workout is a super sweaty one!)

Tuesday: Total Body Weights Treadmill HIIT Workout (High Intensity Interval Training)


  1. What have you munched on today?
  2. What does your workout plan include for this week?

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