So yesterday I asked you to make a promise with me that we make this New Year a healthier and fitter one because we all deserve to love our life!
If you haven’t made that promise yet, take a second and make it now.
Today, I am giving you a sample menu from the Love Your Life Program that is just too easy to follow. This weekly meal plan is an example of a well-balanced diet and can be adjusted according to your caloric needs and physical activity levels.
30 minutes of exercise per day is also suggested for better results. Once again, you should always consult a health care professional before starting any new program.
Enjoy your Journey!
Monday
7:00 am 1 egg. ½ cup oatmeal. 1 fruit. 1 cup coffee or tea
9:30 am 1 scoop protein w/ water or skim milk
Noon grilled chicken. 1 cup brown rice. 1 cup spinach
3:00 pm plain yogurt. 1 fruit
6:00 pm broiled 3oz fish. Small sweet potato. 1 cup string beans
Tuesday
7:00 am ½ cup cottage cheese. 1 piece whole grain toast. 1 cup berries
9:30 am 1 oz almonds. 1 apple
Noon 2 slices of turkey on Whole grain bread. Side Salad
3:00 pm 1 scoop protein shake w/ water or skim milk
6:00 pm 1 cup brown rice. ½ cup of black beans. 1 cup of spinach
Wednesday
7:00 am 2 egg omelette w/ spinach, tomatoes and mushrooms. 1 piece of toast
9:30 am 1 cup non-fat plain yogurt, 1 fruit
Noon tuna salad pita w/ side salad
3:00 pm 1 scoop protein shake w/ water
6:00 pm 3 oz steak, 2 cups green beans
Thursday
7:00 am ½ cup oatmeal. 1 cup skim milk. 1 fruit. 1 cup coffee or tea
9:30 am 1 cup celery stalks. 1 table spoon natural peanut butter
Noon 3oz salmon, ½ cup whole grain pasta, 1 cup cherry tomatoes
3:00 pm low fat string cheese, 1 fruit
6:00 pm 3oz grilled chicken, medium baked potato, 1 cup zucchini
Friday
7:00 am 1 cup fruit, 1 cup plain yogurt, ¼ cup granola. 1 cup coffee
9:30 am low carb protein bar
Noon Turkey burger on whole grain roll w/ side salad
3:00 pm 1 oz mixed nuts. 1 fruit
6:00 pm Chicken & Barley Soup.
Saturday
7:00 am Egg white veggie omelette. ½ cup oatmeal. 1 fruit
9:30 am whole grain toast. 1 tablespoon peanut butter
Noon 2 Canned salmon. Steamed veggies.
3:00 pm ½ cup cottage cheese. 1 tablespoon honey
6:00 pm CHEAT MEAL!!!
Sunday
7:00 am ½ cup cottage cheese. 1 cup berries. ¼ cup granola. 1 cup tea
9:30 am 1 protein shake. Banana
Noon Grilled chicken, tomato, avocado wrap
3:00 pm non-fat plain yogurt, 1 scoop protein
6:00 pm Black bean soup, mixed veggies and brown rice
Remember.. this was a SAMPLE menu that you can follow. Feel free to add your add your favorite veggies and whole grains to the meals.
I suggest joining an online calorie tracking program to help keep you on track. I am a member to both Sparkpeople.com and Dailyplate.com
Click here to read more about the Love Your Life Program and get more motivated! If you need more suggestions and help with getting started, feel free to email me!
Start 2009 on the right foot and “Really” make it happen this year!
Love, Ghada
