Welcome back to Emily’s Life Plan for the Week, a weekly newsletter where I share my personal notes and recap every little detail from my previous week’s videos (follow me on tiktok, youtube, instagram, and twitter @emilymariko)!
You can expect a new email in your inbox every Sunday at 6am PST! The posts will start with my weekly overview and get more and more specific as you scroll down. Headers link to the corresponding TikTok video, and anything else underlined is also a link. If you’re looking for something in particular, chances are it will be all the way at the bottom in the FAQ section!
There’s a new addition this week - my workouts!
My Week at a Glance
My Grocery List
Sunday
Breakfast
fruit
Lunch/Brunch
sausage scramble
dice shallot and fry on stovetop, then add leftover mushroom stuffing, eggs, and spinach for a savory scramble
Dinner
friendsgiving leftovers!
Outfit
heavy manners sweat set
Workout
rest day
Monday
Breakfast
fry two eggs over medium and top with everything seasoning and tabasco
toast sourdough and top with peanut butter and pomegranate seeds
Lunch
okonomiyaki
cook according to instructions on the back of okonomiyaki flour (i skipped the bacon)
Dinner
teriyaki salmon
teriyaki salmon (i didn’t flour the salmon)
side salad with oil and vinegar
rice
Outfit
Workout
strength training
back squats, 3 sets of 8, 20 lbs per side
romanian deadlift, 3 sets of 10, 7.5 lbs per side
weighted jump squat, 3 sets of 15, 12 lbs
push ups, 3 sets of 5, bodyweight
russian twists, 3 sets of 15/side, 15 lbs
lateral raises, 3 sets of 12, 5 lbs each
Tuesday
Breakfast
smoothie with frozen berries, spinach, and protein powder
Lunch
lunch in san francisco with a friend
Dinner
salmon rice bowl
mix leftover salmon, rice, soy sauce, sriracha, kewpie mayo
eat with roasted seaweed and kimchi
Outfit
Workout
strength training
deadlifts, 3 sets of 8, 10 lbs per side
cable kickbacks, 3 sets of 15/leg, 20 lbs
close grip cable row, 3 sets of 12, 50 lbs
cable lat pulldowns, 3 sets of 10, 45 lbs
dumbbell shoulder press, 3 sets of 12, 5 lbs each
ab circuit, 3 sets of 15, bodyweight
Wednesday
Breakfast
Lunch
lunch with a friend
Dinner
warriors game! nachos and ice cream and snacks!
Outfit
set active bike shorts
set active sports bra
Workout
run
3 miles
Thursday
Breakfast
toast with butter & egg
toast with peanut butter & jelly
Lunch
kale squash salad
season brussels sprouts and delicata squash with salt, pepper, olive oil, and brown sugar
roast both at 425 for 30 mins
massage olive oil and balsamic glaze dressing into kale, toss with roasted veggies
top with pomegranate seeds
Dinner
chicken noodle soup (I added egg noodles to the recipe)
Outfit
kith terra tank
kith jordyn shorts
Workout
strength training
front squat, 3 sets of 12, 10 lbs per side
nordic ham curl, 3 sets of 10, bodyweight
dumbbell bench press, 3 sets of 8, 10 lbs each
cable files, 3 sets of 15, 20 lbs per side
bent over row, 3 sets of 10, 2.5 lbs per side
lateral raise, 3 sets of 12, 5 lbs each
Friday
Breakfast
overnight oats with hachiya persimmon and pomegranate seeds
Lunch
leftover chicken noodle soup
Dinner
carnitas burrito bowls
slow cooker carnitas served burrito bowl style
Outfit
sporty & rich brown set
kith x calvin klein t-shirt
still here jeans
Workout
strength training
dumbbell walking lunge, 3 sets of 12/leg, 10 lbs each
cable pullthroughs, 3 sets of 15, 40 lbs
barbell hip thrusts, 3 sets of 10, 25 lbs per side
smith machine single leg RDL, 3 sets of 10, 7.5 lbs per side
eccentric accentuated pull-ups, 3 sets of 4, bodyweight with band
weighted suitcase, 3 sets of 12, 15 lbs
Saturday
Breakfast
Lunch
leftover burrito bowls
Dinner
pizza!
Outfit
set active leggings
set active bra
Workout
hike
3 miles
FAQ / Links
Amazon storefront (you’ll find all of my kitchen gadgets and cleaning products linked here!)
Caraway pots & pans
Tiger 3-cup rice cooker (currently sold out in white)
Breville toaster oven
Vitamix
Hi can't find the cornbread casserole recipe on here! Please help.. need measurements
I really like that you included your workouts! Can you please keep doing that?💖