Most people know what foods and drinks are nutritious and which don't necessarily supply our bodies with vitamins, nutrients, and things that will keep us strong and healthy.
See what I did there. I didn't say, most people know what foods are good and bad. Let's take the words "good" foods and "bad" foods right out of your vocabulary. Let's focus on a healthy relationship with food and with ourselves! Eating shouldn't cause us so much stress. It's an essential part of living. Focus on creating habits that are lasting and allow us to enjoy eating while keeping us in line with our desired level of health and fitness.
The #1 thing that is holding people back from staying on track with their nutritional goals is planning and preparing food. It takes time, effort, thought, and it's not nearly as convenient as pre-packaged or fast food.
My hope is to take complexity and anxiety out of what you're going to consume this week! Not only am I giving you a meal plan, grocery list, and recipes, but I'm also going to prep this meal plan with you!! I'm going to simplify it on video! So you have No Excuse this week, not to plan and prepare!
These meals will include protein, veggies, and quality fats in each meal, and some meals will include starchy carbs and fruits. For drinks, do your best to stick to water all day, and 1 tea or coffee per day (not loaded with sugar and fake stuff).
The foods in this sample meal plan are real, whole foods. If you are more advanced in your nutrition planning and prepping and you're focusing on consuming a certain number of calories and macros, this meal plan isn't for you. We aren't counting anything this week... we're just focusing on eating whole, real foods.
Obviously portion sizes aren't the same for everyone, so take that into account when you see the recipes. If you feel that the serving size is too big or small for you then scale the recipe.
Also, if there's anything in the meal plan that you know you don't like, or prefer not to eat, then substitute, but make sure you're still getting adequate amounts of protein and veggies.
Here is your main rule of thumb. Eat until 80% full and 10% of the time (2-3 meals/snacks per week) treat yourself to whatever your heart desires, even if it's not on this meal plan!
Download the documents below and let's get started!