My 7 Day Post-Holiday ‘Getting Back On The Wagon’ Meal and Workout Plan

Beating the holiday bulge with this 7 day kick-up-the-you-know-what to get back in the game

Now, we’ve all been there. One too many glasses of wine. That one tiny piece of bread became two large ones (somehow!). A taste of the dessert turned into an oversized serving. I know I certainly let down the drawbridge allowing all sorts of nasties to climb back into my diet these last few weeks. Now, granted I’ve had a major emotional upheaval with a loss that has forever changed my life, and found myself not too bothered about being focused on what I was eating. I kept it 60% clean but that other 40% sure has made a difference to my body. Oh yes, the mummy tummy is back for Round … Well, just round 😛 

Whatever the reasons were, I know that I’m ready to claim myself back and work for what I want – to be in great shape and be healthy and happy. I have looked through my previous meal plans and considered another 30 days of strict eating but I also knew deep down that I couldn’t commit to anything longer than a day at a time, let alone a whole month. So I thought I’d push myself to 7 days and then take it from there. I’m still aiming for one day at a time as I do it because with my emotions all over the place, I do feel vulnerable and hesitant about anything more.

I’ve been creating mini-workouts (you’ll have seen them so far on the Living Spot Facebook page) and I’ve kept them short and fun on purpose. I wanted something doable that pushed me just a bit but ultimately something I could stick to so I could feel a sense of achievement each time I completed a workout. I’ve struggled to really get myself to a point where working out became a habit (it always felt like a chore…) so I knew that I had to keep it simple and easy to follow, and short enough to fit into my daily routine. At this point, I must add – I am NOT a professional nor do I ever claim to be so PLEASE speak to your medical/health professional BEFORE you attempt a new exercise/diet regime. This is intended as a record of what worked for me and is in NO WAY a prescribed formula for everyone. 

The meal plans are not rooted in any particular ‘lifestyle’ or diet, but I probably lean more toward Paleo than anything else. Remember, this is about me gearing up again, and not about being insanely strict and becoming overwhelmed with too many rules and regulations.  


Use this as inspiration to feul your own journey and get you back up and running but please do adapt it to suit you, your needs and your goals if you choose to use any of it. 

First things first, preparation is key. I wrote about meal prepping what seems quite a while ago and continue to refer to it because it really does make a difference to your success. Having food which is healthy, ready and waiting to be heated up means you don’t succumb to the unhealthy store-bought ready meals. You will always have something ready to go for when you just can’t. So take some time out and do some planning and prepping so that your week runs smoothly (from a healthy eating perspective of course … I can’t guarantee that meal prep cures all of life’s other problems!). 

My 7 Day Post-Holiday Meal and Workout Plan

The plans begin on a Monday for ease of reference only. Also note – if you are REBOOTing, substitute the grains/dairy etc for REBOOT friendly equivalents. Alternatively, just use any of my REBOOT meal plans instead. 

Shopping list


  • Large pack of eggs (18 or more)
  • Whole chicken (cut into pieces when prepping)
  • 1 pack frozen fish fillets
  • 1 pack ostrich mince
  • 1 pack pork mince
  • 1-2 packs bacon
  • 1 pack Suiderland wors
  • 1 pack prosciutto
  • 1 pack stewing lamb


  • Onions (plus 1 red)
  • Tomatoes (plus 1 pack cherry tomatoes)
  • Sweet potatoes
  • Tenderstem broccoli
  • Cauliflower & broccoli florets
  • Baby spinach
  • Pumpkin
  • Courgettes
  • Garlic
  • Chillies
  • Fresh coriander
  • Rocket 
  • Cucumber
  • Mushrooms
  • Green pepper
  • Lemons
  • Salad packs/lettuce
  • 1 pack frozen country mix veg


  • Apples
  • Banana
  • Berries 


  • Brown basmati rice
  • Olive and coconut oil
  • Coconut milk
  • Quinoa
  • Spices 

Dairy (Optional)

  • Butter
  • Feta
  • Parmesan
  • Cheddar (mature)
  • Greek yoghurt

Other (not entirely necessary)

  • Cashews
  • Seed mix
  • Mixed nuts
  • Almond flour
  • Psyllium husk
  • Flaxmeal
  • Tapioca flour
  • Raw cacao 
  • Dark choc
  • Nut butter 


Workout of the day:  



Workout of the day



Workout of the day



Workout of the day



Workout of the day



Workout of the day



Workout of the day


That’s it! Suddenly, 7 days doesn’t seem like such a task. Now that I have it all down, and broken up into just one day at a time, it just feels more doable for me. 

Again, this is purely a documentation of what I do and as such, I really must stress that before you take on any of it (or any new exercise/diet) that you please consult with your physician/healthcare professional. 

Once the week is up – what next!? Well, perhaps another week of course … 😉 Watch this space! 

Don’t forget to follow my blog and stay up to date by signing up via email, like the Living Spot Facebook page, on Twitter @LivingSpotBlog, or Instagram @Living_Spot_Blog. 

Please note: if you’d like to use and share my recipes or content, go ahead! Please just link back to the original post when you do so though. Photographs cannot be used without my permission. Thanks! 


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