Emily's Life Plan for the Week
December 12th, 2021
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!
My Week at a Glance
My Grocery Lists
Sunday
Breakfast
morning bun and “the rebel within” pastries from craftsman & wolves bakery
Lunch
poke bowl
seed and slice cucumber
mix soy sauce, sugar, and rice vinegar for a simple sauce
pour sauce over poke and cucumbers, top with sesame seeds, red pepper flakes and cilantro
Dinner
coconut shrimp curry
I didn’t marinate the shrimp and I added delicata squash and beet greens!
Outfit
spiritual gangster top
spiritual gangster leggings
Monday
Breakfast
overnight oats with hachiya persimmon and peanut butter
Lunch
leftover curry
Dinner
sheet pan salmon and veggies
season salmon with butter, dill, thyme, and salt
season one fillet of salmon with just salt and butter (for leftovers!)
season broccoli with olive oil, salt, and pepper
roast everything at 400 for 20-25 minutes
eat with rice
Outfit
Tuesday
Breakfast
scrambled eggs with momofuku chili crunch on toast
Lunch
salmon rice bowl
mix leftover salmon, rice, soy sauce, sriracha, kewpie mayo
eat with roasted seaweed and kimchi
Dinner
leftover curry
Outfit
Workout
strength training
back squats, 3 sets of 8, 22.5 lbs per side
romanian deadlift, 3 sets of 10, 10 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
Wednesday
Breakfast
overnight oats with banana
Lunch
lunch with a friend
Dinner
sheet pan chicken and squash
cut butternut squash into cubes and place on sheet pan with chicken breast
season with olive oil, sage, thyme, salt and pepper
roast at 400 for 25 mins, then increase temp to 450 and roast for another 10 mins
mix balsamic glaze, maple syrup, dijon mustard, salt, pepper, and olive oil and massage into kale, serve on the side
Outfit
set active leggings
set active tank
rag & bone sweater
Workout
strength training
deadlifts, 3 sets of 8, 10 lbs per side
cable kickbacks, 3 sets of 15/leg, 25 lbs
close grip cable row, 3 sets of 12, 70 lbs
cable lat pulldowns, 3 sets of 10, 50 lbs
dumbbell shoulder press, 3 sets of 12, 10 lbs each
ab circuit, 3 sets of 15, bodyweight
Thursday
Breakfast
toast with butter & jam, two eggs
Lunch
kale squash salad
add leftover butternut squash and shredded chicken to kale salad, top with red onion, fresh herbs, and leftover dressing
Gingerbread House
from trader joe’s!
Dinner
miso marinated chicken and japanese sweet potato
marinate chicken legs overnight in equal parts miso, honey, and rice vinegar. add soy sauce or salt to taste
cover chicken and wrap sweet potatoes in foil. slow roast in oven at 300 for 1.5 hrs
increase temperature to 425 and add seasoned cauliflower to tray with the sweet potatoes, roast for another 20 minutes
serve sweet potato with salt and butter
Outfit
skims tank
reformation teddy jacket
still here jeans
Workout
strength training
front squat, 3 sets of 12, 12.5 lbs per side
nordic ham curl, 3 sets of 10, bodyweight
dumbbell bench press, 3 sets of 8, 15 lbs each
cable files, 3 sets of 15, 20 lbs per side
bent over row, 3 sets of 10, 5 lbs per side
lateral raise, 3 sets of 12, 5 lbs each
Friday
Brunch
brunch with a friend
Dinner
slow cooker kalua pork
pork prep video
side dishes video
finished pork video
I used this recipe for the pork, this recipe for the macaroni salad, and this recipe for the sauteed cabbage (without onion)
Outfit
spiritual gangster top
spiritual gangster leggings
Workout
strength training
dumbbell walking lunge, 3 sets of 12/leg, 10 lbs each
cable pullthroughs, 3 sets of 15, 50 lbs
barbell hip thrusts, 3 sets of 10, 40 lbs per side
smith machine single leg RDL, 3 sets of 10, 12.5 lbs per side
eccentric accentuated pull-ups, 3 sets of 4, bodyweight with band
weighted suitcase, 3 sets of 12, 15 lbs
Saturday
Brunch
brunch with a friend
Dinner
leftover kalua pork rice bowls with a fried egg on top
Outfit
the line by k top
the line by k pants
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 Emily, please continue to post GROCERY LIST for the Week. It's very helpful when you do. Thank you for sharing all your yummy menus.
where are your ankle boots from