The below meal plan is based on eating every 3-4 hours. Plan is the most important word here! We need to plan our meals. If we are out of the house most of the day at work or at school we must plan for this. Most "bad" meal choices are made when we don'plan, become famished and eat anything that is quick and ready.
A smart step to take once we come home from our weekly grocery shopping trips is to chop and bag/box our veggies and fruits for the week. Our peppers, broccoli, cauliflower, tomatoes, kale, cucumbers, strawberries etc. Another choice is to shop at stores like Trader Joe's that sell pre-cut veggies and fruits at a reasonable price.
Another good time saver is to pre-cut all your garlic that we buy, when we buy it. We can use a food processor to mince many garlic cloves all at once. Then put the garlic in an airtight container, with enough olive oil to totally cover the garlic. Now we have our garlic cut and ready to make flavorful, healthy dishes and we have garlic infused olive oil. We need to plan out our week and make sure we are prepared to honor ourselves, regardless of our schedule.
The meals in this plan can be substituted with any recipes that focus on whole foods. Our snacks should be whole foods always. Fruits, raw veggies, a handful of nuts or seeds or maybe some fruit juice every once in a while. To make our busy lives easier, make sure to save leftovers from the night before and bring them as lunch. Always start the day with fresh fruit and we can add whole, unprocessed oats and grains, like steel cut oatmeal, as well.
And we have to make sure to drink a glass or more of water every time we eat. We are almost 70% water! Make sure to replenish this required element constantly!
A smart step to take once we come home from our weekly grocery shopping trips is to chop and bag/box our veggies and fruits for the week. Our peppers, broccoli, cauliflower, tomatoes, kale, cucumbers, strawberries etc. Another choice is to shop at stores like Trader Joe's that sell pre-cut veggies and fruits at a reasonable price.
Another good time saver is to pre-cut all your garlic that we buy, when we buy it. We can use a food processor to mince many garlic cloves all at once. Then put the garlic in an airtight container, with enough olive oil to totally cover the garlic. Now we have our garlic cut and ready to make flavorful, healthy dishes and we have garlic infused olive oil. We need to plan out our week and make sure we are prepared to honor ourselves, regardless of our schedule.
The meals in this plan can be substituted with any recipes that focus on whole foods. Our snacks should be whole foods always. Fruits, raw veggies, a handful of nuts or seeds or maybe some fruit juice every once in a while. To make our busy lives easier, make sure to save leftovers from the night before and bring them as lunch. Always start the day with fresh fruit and we can add whole, unprocessed oats and grains, like steel cut oatmeal, as well.
And we have to make sure to drink a glass or more of water every time we eat. We are almost 70% water! Make sure to replenish this required element constantly!
Meal Plan
Breakfast 1st Snack Lunch 2nd Snack Dinner 3rd Snack
Monday:
Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: |
Large glass of water Banana Rainbow Salad 2 Hard boiled eggs Veggie wrap Orange
Morning juice Handful of nuts Water Water Water Water Water and or bowl oatmeal/ whole grain cereal Large glass of water Raw carrots w/dip Leftovers Banana Sautéed veg platter Apple & nuts Morning smoothie Water Water Water Water Water and or eggs Large glass of water Yogurt Leftovers Strawberries Lentil Stew Orange juice/nuts Morning juice Water Water Water Water Water and or bowl oatmeal Large glass of water 2 hard boiled eggs Rainbow salad Raw broccoli/dip grass fed burger Strawberries Morning juice Water Water Water Water Water and or omelet Large glass of water Kiwi Leftovers Orange Stir-fry Kiwi/nuts Morning smoothie Water Water Water Water Water and or bowl quinoa Large glass of water Strawberries Leftovers Apple Baked sweet potato Orange juice Morning juice Water Water Water Water Water and or eggs Large glass of water Banana Rainbow salad Apple Stuffed portabellos Strawberries Morning smoothie Water Water Water Water Water and coconut pancakes |