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The 30-day challenge for easy and healthy meal planning



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Eating right, preparing meals, avoiding all processed things that you know

So in the spirit of starting a new year (but if you read that and it is, oh, tell me, July … who cares? Start now!), we wanted to sanitize you with a whole month make options for breakfast, lunch and dinner easier. That's right ̵

1; the Shape Up Your Plate Challenge requires no guesswork or research. Just recipes, tips and even goodies to bring you back to yourself in no time. (See also: 10 Food Planning Essentials That You Should Always Have in Your Kitchen)

If you ask yourself, "Does this plan help me lose weight?" or "Does eating this healthy breakfast, lunch, and dinner give me more energy to get to the gym?" The answer to both questions is probably yes but that's why we did not work with Dawn Jackson Blatner, RD, nutritionist and author of The Superfood Swap to create this 30-day meal plan , "It can be easy to shape your plate and taste good, so I wanted to prove it," says Jackson Blatner. "This challenge only spends time once a day preparing food, and I'm not a gourmet chef, so I made sure you could cook dinner even when you're new to the kitchen or have limited time. " And before you roll your eyes and think that a dietitian has created a bunch of boring but healthy ideas for breakfast, lunch, and dinner filled with "diet food," think again. This month you can enjoy fried rice, meatballs, lemon chicken and stuffed sweet potatoes. You will never go hungry: every day you will receive three balanced meals as well as healthy snacks and sweets. See? Feasible and pleasant! (We will not let you down this year when it comes to fitness goals, in fact, besides this diet, we have an absolutely amazing challenge.)

Here's how it works: You'll be the month with a seven-day detox Do not mean something that resembles a juice cleaning or a watery soup three times a day – and with "detoxification" we mean. This first week is to prepare your body for the coming weeks. Healthy breakfast, lunch, and dinner will boost your metabolism, digestion, and overall nutrition to help you get off the mountain from busy holiday meals. You can start your day with one of three drinks: hot lemon water, matcha green tea (prepared with water) or a simple green juice (curly kale, water, lemon squeezer, ice cream). Breakfast includes quick meals such as oatmeal or avocado toast. Lunch will always be a reinvented version of the remnants of the night before. (As easy as we know.) This week's dinner includes seven original Jackson Blatner recipes designed for Shape readers only. And guess what? They are so good and so easy.

The three weeks thereafter are grouped by categories: healthy intestines, vegetarians and superfoods. You will again find breakfast, lunch and dinner planned for you so you do not have to wonder what to have for dinner. or "What can I pack for lunch tomorrow?"

To make it even easier for you (because healthy food should be easy and we dare to be fun), we have created a healthy grocery list for you. They have everything at hand every week, which makes preparing meals on Sunday a breeze and hopefully stopping them from taking additional trips to the store.

30-Day Challenge for Healthy Eating

Day 1: 7-day detox

breakfast

almond butter oatmeal with berries
Stir 1 1/2 tablespoon almond butter into 3/4 cup cooked oatmeal flour (prepared with water). Sprinkle top with 1 cup of berries and cinnamon.

Lunch

Green Base
Place leftovers from the evening before on salad bed. Chinese leftovers, chopped pizza – everything.

Dinner

Hummus chicken with zucchini and potato wedges

Day 2: 7-day detox

Breakfast

Breakfast bowl with eggs and greens
In a bowl, top 1/2 cup of kale with 1/2 cup cooked brown rice, 1 scrambled egg, 1/4 avocado and sea salt. Serve with 1/2 grapefruit.

Lunch

Hummus Chicken Kale Bowl
In a bowl, mix 2 chopped cups of kale, 2 tablespoons of hummus and 2 tablespoons of lemon juice. Slice 4 ounces of cooked chicken breast (left over from dinner) and add to the cabbage mixture along with 1/2 cup sliced ​​carrots, 1/4 cup finely chopped apple and 2 tablespoons sunflower seeds.

Dinner

Chopped sesame salad with salmon and quinoa

Day 3: 7-Day Detox

Breakfast

Sunflower and Avocado Toast
Beat 1/2 avocado on 1 slice of germinated whole wheat toast and cover with 1/4 cup of watercress or rocket, 1 slice of tomato and 2 tablespoons of sunflower seeds. Serve with 1/2 grapefruit.

Lunch

Greek salmon bowl
3 cups of chopped romaine lettuce in a bowl. Chop 4 ounces of boiled salmon (left over from dinner) and place it on the salad along with half a cup of cucumber cube, half a cup of tomato cubes and 2 tablespoons of crumbled feta cheese. Top with 2 tablespoons of red wine vinegar and 1/2 teaspoon dried dill.

Dinner

Meatballs with Spaghetti Pumpkin Noodles

Day 4: 7-Day Detox

Breakfast

Chia Berry Yoghurt Parfait
1 cup berries (after Choice) with 2 tablespoons crushed chia seeds. Top 6 ounces of normal 2% Greek yogurt with the berry chia mixture and 1 tablespoon of roasted unsweetened coconut flakes.

Lunch

Vegetable Soup with Meatballs
Warm 1 1/2 cups low sodium vegetable soup with 4 oz meatballs (left over from dinner). Top with 1 tablespoon of grated Parmesan.

Dinner

Lemon chicken with roasted root vegetables

Day 5: 7-day detox

Breakfast

Sweet Greens Breakfast Smoothie
In a blender, mix 1 1/2 cups unsweetened almond milk, 1 cup curly kale leaves , 1 banana, 2 tablespoons oatmeal, 1 tablespoon almond butter, 1 teaspoon honey and 1/4 cup ice cream. Mix until smooth

Lunch

Lemon Chicken Caprese Salad
2 cups watercress or rocket, 1 cup chopped tomato, 1 oz chopped fresh mozzarella cheese, 1/4 cup chopped fresh basil leaves, 1 tablespoon balsamic vinegar , 1 teaspoon of olive oil and a pinch of sea salt and black pepper. Slice 4 ounces of lemon chicken (left over from dinner) and serve on salad.

Dinner

Stuffed sweet potatoes with black beans and avocado

Day 6: 7-day detox

Breakfast [19659023] Toast with apple and almond butter
1 1/2 tablespoon of almond butter sprouted on 1 slice Spread wholegrain toast and top with 1 small green apple slices and a pinch of nutmeg.

Lunch

Black Bean [19659073] Taco Salad
3 cups of chopped romaine lettuce in a bowl. Top with 1 cup of warmed black bean mixture (left over from dinner), 1/2 cup chopped tomatoes, 1 chopped green onion, 1/4 avocado pureed, 2 tablespoons cheddar cheese and 2 tablespoons cilantro.

Dinner

Golden Chicken with Coconut Rice and Broccoli

Day 7: 7-Day Detox

Breakfast

Open-Face Breakfast Sandwich
Top 1 slice of sprouted whole wheat toast 1/4 Cup of spinach, 1 medium baked egg, 2 tablespoons of grated cheddar cheese and a pinch of black pepper. Serve with half a cup of diced cantaloupe.

Lunch

Golden Chicken Salad Wrap
4 ounces of golden chicken (left over from dinner) with half a cup of chopped red pepper, 1/2 cup of shredded carrots and 1/4 cup of chopped cashew nuts. Split mix to fill 2 whole romaine lettuce leaves with fresh lime juice

Dinner

Fried Cauliflower Rice Bowl

7-Day Detox Snacks

Snacks

(Approx. 150 calories each)

  • Almonds (15) + Freeze-Dried Berries (1/4 cup)
  • Apple Slices (1/2 Apple) + Cinnamon Almond Butter (1 Tablespoon of Almond Butter with Cinnamon Crumble)
  • Melon (3/4 Cups) + Mozzarella (1 oz )
  • Vegetables (1 cup) + Ranch Dip Like Marzetti Ranch Dip (2 tablespoons)
  • Brown Rice Crackers (about 8) + avocado (1/4) and pepper [19659095] 7-Day Detox Treats

    Treats

    (each about 100 calories)

    • Peppermint tea and dark pieces of chocolate (1 1/2 tbsp)
    • Golden Spice Latte: 1 cup of warm unsweetened almond milk + 1 teaspoon honey + 1/2 teaspoon turmeric + 1/8 teaspoon cinnamon + 1 pinch of sea salt and pepper
    • Berries (1 / 2 cup) with honey-ginger dip: 1/4 cup 2% Greek yogurt + 1/2 teaspoon honey + 1/4 teaspoon grated fresh ginger

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