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Day 2: Meal Plan

Day 2: Meal Plan

DAILY FOCUS: Write a meal plan for next week. (5 points)

Meal planning is a great way to make sure you are consciously choosing what you are eating on a consistent basis.  Take some time today to write a meal plan that allows you to work toward your goals but is realistic enough to execute. If you need ideas for recipes or meals that work for you, visit the Worthwild Pinterest page for lots of ideas that fit many different food philosophies. 

My favorite way to meal plan is to pick two recipes to make for the week and fill in the rest with easy, fast meals. The recipes I make on a day when I have more time, like a Sunday. To not get bored, I interchange the two recipes for lunch since I’m pressed for time, it’s nice to have something already done that just needs heating up. I wake up a bit earlier for lunch, and my husband and I prepare dinner together. Again, the meals are quick.

Below is an example of how I meal plan.

Dani’s Meal Plan


Post-workout meal:

I’m not going to lie, I eat the same post-workout meal a lot. It works for me. 🙂 

  1. Chicken Breast, Broccoli and Sweet Potatoes

 

Breakfast:
You could make these the night before or make the potatoes on your prep day, and these recipes take about 15 minutes to prepare.

  1. Andouille sausage, spinach, root vegetables/potatoes, egg whites, sauerkraut
  2. Sweet Potato Pancakes and sausage or bacon
  3. Eggs and/or Egg whites, Bacon, and Mushrooms with steamed Brussel Sprouts

 

Lunches:
I try to make both recipes and chicken breasts to have in my fridge as ready to go meals through-out the week. 

  1. Mulligatawny Stew (Recipe #1, will make before hand)
  2. Chicken and Dates with kale(Recipe #2, will make before hand)
  3. Chicken Breast on spring mix with cut up veggies and Olive/Balsamic Vinaigrette (I’ll have chicken breasts ready as a back up)

 

Dinner:
These items are easy to keep frozen and thaw the night before to make quick meals the day of. 

  1. Atlantic Cod, broccoli and potatoes or steamed root vegetables
  2. Grass-Fed Beef Tacos with avocado, tomatoes and onions on lettuce or gluten-free tortilla shell
  3. Grass-Fed Beef Burgers with root vegetable fries and salad

 

Snacks:
Easy to keep in your purse or car when you are on the go.

  1. Apple/Banana/Celery and Justin’s Vanilla Almond Butter
  2. Cut up Veggies (carrots and broccoli are my favorite )
  3. Smoothie – spinach, berry blend, egg white protein/collagen, almond milk and hemp seed

 

Other things I’ll prepare on my prep-day:

  1. Chicken Broth (I use these in my recipes, keep a few jars in the fridge and then freeze the rest)
  2. Roast or Bake Potatoes and/or Root Veggies (I have these prepared to make into quick meals throughout the week)

 

Remember, ask if you have any questions and reach out if you need ideas. I love helping people find a healthy but tasty alternative to their favorite foods. I’m sure we will be sharing lots on the Worthwild 90 Day Healthy Habit Squad Facebook Group. I look forward to hearing what you’ll be eating next week.

 

 

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