AlloBaber
2 years ago5,000+ Views
Meal Plan for a Healthy Week #MondayMotivation
You can look at Mondays one of two ways: either they're a bummer, because they mean the weekend is over, and it's back to the ol' grindstone; or, they're a new beginning, and a chance to get your week off to a great start!
Here's an awesome way to eat healthier and feel better/more energetic this week: follow this simple mix-and-match meal planning & exercise guide. Just choose one item from each list every day. Plan your whole week ahead of time, or refer back to the list each day. It's healthy living, made easy.
Make sure to check out the notes below, too. Have an awesome week, everybody!!

Breakfast

Plain low-fat yogurt drizzled with honey and a scoop of Ezekiel sprouted grain cereal
Bowl of Kashi GoLean Crunch cereal with almond milk and a handful of blueberries on top
Steel cut oatmeal with an egg stirred into it just as cooking is finishing, topped with walnuts, almonds, raw honey, and berries
Avocado Fig smoothie bowl, topped with sliced almonds, ground hempseed, and cacao nibs
Spinach and egg white omelet – top with melted cheese if you like!

Lunch

Antioxidant-Rich Blueberry Quinoa Grain Salad, accompanied by brie and crackers
Southwestern Chicken Fajita Mason Jar Salad with a side of tortilla chips and salsa
Zucchini Bean Salad with Bulgur and a piece of fruit, like a ripe nectarine
Grilled Portobello Sandwich (use leftovers from the dinner recipe below!) with tomato, mozzarella, basil, and a drizzle of balsamic reduction; handful of raw nuts, like almonds or walnuts
French Baguette Sandwich with herbed goat cheese, sun dried tomatoes, arugula, and olive oil drizzle; a piece of fruit; seed-based crackers and almond butter

Snack

Two hard boiled eggs and half an avocado on toast, sprinkled with sea salt and olive oil
Banana spread with almond butter and rolled in Ezekiel sprouted grain cereal
Super Green Detox Smoothie, smashed raspberry sauce optional
Homemade trail mix of raw nuts and dried fruits and seeds
Greek yogurt and honey, sprinkled with ground flax or hemp seed

Dinner

Quinoa Risotto with Kale and Peas, served with a side of sautéed vegetables and homemade garlic bread
Grilled Portobello Mushrooms (thanks to @LizArnone for her excellent cooking instructions!) topped with fresh mozzarella and tomato; sautéed asparagus; rice pilaf
Veggie Melt Wraps with grilled chicken, and a small side salad with balsamic vinaigrette
Spaghetti Squash Tempeh Stir Fry (just replace the meat in the recipe with tempeh), steamed edamame
Herbed Chicken with Sugar Snap Peas, rice pilaf, and steamed broccoli

Exercise

25-minute Walk-Jog: Jog until you're out of breath, then walk for 2-3 minutes until you get your breath back. Then repeat.
30 minutes of swimming laps – alternate breast stroke and freestyle
Find a free local yoga class (bonus points if it's outside!)
30 minute after-dinner walk with a friend or family member
Treadmill interval workout: start at a comfortably easy jogging pace. Warm up at this speed for five minutes. Then increase speed by half a step (so if you're at 5.0, bump up to 5.5). Run for a minute, then go back down to your base speed. Repeat, but this time, bump up twice (so a minute at 5.5, then a minute at 6.0), then go back down to base again. Repeat for a total of 25 minutes. Walk for 3 minutes to cool down.
Notes:
Try to stick to water, tea, and coffee as your only beverages. Soda and fruit juice are both full of unnecessary processed sugars, as well as empty calories (meaning calories that don't provide your body with any useful nourishment).
Listen to your body, and structure your day however suits you best. You can exercise before breakfast or after dinner; eat your snack between breakfast and lunch or right after working out. The most important thing is that you pay attention to what your body is telling you!
If you haven't worked out in a while, take it easy. The biggest victory is getting out there everyday – just get moving, and worry about intense exercising later.

Have a positive, healthy, active week! :) You can do it!!

4 comments
YUMMMMM! all those idea sound DELISH!! after a weekend of going out to bars and grabbing pizza and hangover foods in general i always like to think of mondays as a restart to my healthier eating...i just have to figure out how to get it to last into my weekend haha those egg whites look AMAZING, although I would keep some of the yolk because in moderation the yolk is very healthy for you too!
2 years ago·Reply
@LizArnone thanks girl!! :D I feel the same way haha, I eat pretty much whatever I want (so, pizza... lol) on weekends, and then when Sunday rolls around I'm like, welp, time to buy some healthy food for the week! haha. And so true about the egg yolk!! Some people make a big deal about egg whites, but the yolk has so many vitamins (A,D,E,K), omega-3s, zinc, and choline, an essential but lesser-known nutrient. You know what, this inspires me to make a card to clear up some of peoples' misconceptions about egg whites vs. yolks! :D
2 years ago·Reply
@allischaaff YESSS it seriously needs to be done and you write such amazing cards about food and recipes I feel like you have enough street cred to manage to expel some of the myths about the egg yolk! tag me in it so I can check it out once youre done!
2 years ago·Reply
Totally I will do that @LizArnone!! :D
2 years ago·Reply
48
4
45