Sustain.Body

Re-Focus on Health with a 3-day Meal Plan

Here I am, embarking on another diet-driven health kick. Similar to last time, I’m referring to the Buzzfeed Clean Eating Challenge to get inspiration and ideas for meal planning this week.

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It happens to all of us: you get busy, you get distracted, you can’t get to the gym or do the exercise you usually do, and – just like that – you’re noticing a slow, but deliberate, expansion of your waistline.

I’m not into that. So here’s my plan.

Health. I won’t call it “fitness”, but I’m making a deliberate effort to walk more. When I lived in the city, walking was a part of my lifestyle, making it really easy to stay in shape. Now that we’re in the ‘burbs, it’s just not as practical. So unless it’s raining (or snowing – like it did, briefly, on Sunday!), we’ll walk a mile a day, sometimes more.

Intake. I’m deliberately drinking more liquids each day. I carry a water bottle everywhere, but sometimes I just don’t want water. So I gave myself permission to drink all of the apple cider and smoothies I want. If I’m having trouble meeting my goal on a given day, I’ll eat a few bites of salty food. It’s not long after that before I’m craving water again.

Fitness. I can’t get to the gym as much as I would like, so I’m going to do 3 Nike Training Club workouts a week at home. Most of these will be 15-minute focused workouts, occasionally I’ll do a 30-minute, and occasionally I’ll do some crunches and call it a day. And I’m heading to the gym for a treadmill run and all-out burn workout once per week. It’s less than I would like, but it’s better than nothing!

Food. This is the big one. Using the food in our cabinets, Pinterest, and my favorite recipes from the Buzzfeed Challenge, I crafted a meal plan for the week. With these recipes, it’s easy to go gluten-free.

If you want to do this, feel free to add or subtract as you want based on what works for you. For instance, before I started this challenge, I had the smoothie for dinner instead of pasta.

Also, note that this is a 3-day meal plan. I like to keep things to 3 days because that’s about the most attention I can give a diet. Also, I find that ingredients and leftovers can be overwhelming, so I spend the rest of the week eating everything I made and purchased.

Day 1 Recipes

Day 1

Day 1 | Breakfast. Kale-Banana Smoothie. Lunch. Spinach, Arugula, and Cranberry Salad with balsamic vinaigrette and half a slice of naan. Dinner. Broccoli Quinoa Casserole.

Notes: If you don’t want to make dressing from scratch, don’t. We always have balsamic vinaigrette in the fridge, so I use that. Also, instead of cheese, I used toasted pumpkin seeds. And if I hadn’t devoured it, I would post a picture and recipe here. Next time!

Day 2

Day 2

Day 2 | Breakfast. Peanut Butter Overnight Oats. Lunch. Shakshuka. Dinner. Turkey Meatballs with Collard Greens.

Notes: I’m roasting cauliflower, eggplant, and chickpeas tonight for meals tomorrow, but as long as you save enough for an omlette, it’s a great addition to tonight’s dinner.

Day 3

Day 3

Day 3 | Breakfast. Cauliflower omlette. Lunch. Spinach, Arugula, and Cranberry Salad with balsamic vinaigrette and the other half of the naan. Dinner. Easy Crockpot Chicken Tikka Masala.

I hope this inspires you to make changes too. Next week I’m going to talk more about being comfortable in your own skin – an important topic as we approach the holiday season.

Wish me luck!

xoxo,

Julie