Ready to Eat Healthy?

Happy Valentine's Day! Did you overdo it with the rich foods and indulge in too much chocolate? If so, begin with me on this journey for the next 3 weeks. We will be following a healthy eating plan that I have put together from various books that I have. We have used this program several times and have had great results. It is also rather easy on the pocket book once you have a few staple foods. I get really frustrated with these diet programs that have you eating expensive food the entire time.



I will give you the menu for the first week. It will vary slightly from week to week. You will be eating 4 small meals a day.



Monday

1. 1 egg + 1 pc fruit

2. 1 c. sliced fresh fruit

3. Small salad w/ 2 T. dressing

4. ½ c. beans, lentils, or chickpeas, 2 servings vegetables

Exercise – 20 minutes of cardio



Tuesday

1. 6 oz. low fat yogurt (be sure to watch the sugar content in yogurt!) + 1 fruit

2. Small salad w/ 2 T. dressing + 1 c. fruit or vegetable juice

3. 4 oz. chicken or turkey, ½ c. beans, chickpeas, or lentils

4. 1 c. brown rice + 2 servings vegetables

Exercise – 30 minutes of cardio



Wednesday

1. 1 c. cooked oatmeal (you can add sliced fruit, ½ t. sugar or ½ pat butter) + 1 c. fruit or vegetable juice

2. 1 small fruit smoothie or 1 small whey protein shake

3. 1 c. beans, chickpeas or lentils, 1 c. brown rice, 1 serving vegetables

4. 4 oz. fish, chicken or turkey, ½ sweet potato, 1 serving vegetables

Exercise - 30 minutes cardio



Thursday

1. 6 oz low fat yogurt + 1 pc fruit

2. 1 small fruit smoothie or 1 small whey protein shake

3. 1 large vegetable salad + 3 T. dressing

4. 1 small veggie or lean beef burger (No bread), 1 c. brown rice

Rest Day



Friday

1. 1 egg scrambled with veggies + 1 pc fruit

2. Small salad w/ 2 T. dressing + 1 c. fruit or vegetable juice

3. 4 oz. chicken, ½ c. beans

4. 2 servings vegetables + 1 c. brown rice

Exercise- 30 min cardio



Saturday

1. 1 c. oatmeal + 1 c. fruit or vegetable juice

2. 1 small fruit smoothie or 1 small whey protein shake

3. 4 oz. tuna + small salad

4. ½ c. brown rice + 2 vegetables

Exercise - 30 min cardio


Some notes – I buy whey protein from Walmart. I pay about $15 for a huge container. It is great for the whole family. Our favorite is 8 oz milk + 1 scoop protein powder + 1 frozen banana. Blend for about 30-45 seconds. You can also add peanut butter and/or any fruits that you like. I keep fruits in the freezer so we just grab a handful and throw them in.