Wellness meal plan Week 1- Challenge to be Healthy

Week one of Journey to lose weight and get healthier was tough.  I felt like I hardly ate anything, and every muscle in my body aches.  But, by eating less and being conscious about what I’m eating, I found that I didn’t need as much to get full.  I’m also finding that I have more energy.  This diet is about changing the way we eat.  It is Low Carb. And trying to find the right carbs to eat can be challenging.  Thank goodness I like vegetables.

During the 1st week, try to limit the carbs to those with a low Glycemic Index and a low Glycemic Load.  I’m still trying to understand this but thankfully I was given a list of these low G.I./G.L. Veggies.  Out of the list, I chose to have Asparagus, Green Beans, Broccoli, Cabbage, Lettuce, Okra, Onions, Bell Peppers, Snow Pea Pods, Spinach, Sugar Snap Peas, Tomatoes and Zucchini. Lucky for me, I started this journey when vegetables are ready and I have many of these in my own garden.  When making out my meal plan, I searched for recipes that contained many of these vegetables.  Found some really good ones on line and even tried a few out.  (My husband didn’t mind too much either.) I posted many recipes to My 8 Weeks to Wellness Pinterest Board for easy access. Feel free to follow.  I also found a cool website that allows you to link you recipes, and create a shopping list and meal plan.  Here is the link to the Shopping List and Meal Plan Builder

My Meal Plan For Week 1: (Note: If you click on meal or food to go to recipe link.)

Day 1:

Breakfast: Egg Muffin 1 Cup Coffee

Lunch: Baked Chicken with Peppers and Onions, Baked Sweet Potato, Tossed Salad with Vidalia Onion Peppercorn Dressing.

Dinner: Baked Chicken with Peppers and Onions, Steamed Cabbage, Almond Milk

Day 2:

Breakfast: Egg Muffin, 1 Cup Coffee

Lunch: Not Chicken Pie

Dinner: Baked Swai, Steamed Cauliflower and Broccoli, Green Beans

Day 3:

Breakfast: Egg Muffin, Almond Milk, 1 Cup Coffee

Lunch: Leftover Baked Swai, Steamed Cauliflower and Broccoli

Dinner: Baked Chicken with Peppers and Onions, Tossed Salad with Spinach, Egg and Tomato, Sweet Vidalia Onion and Peppercorn Dressing.

Day 4:

Breakfast: Boiled Egg, Cottage Cheese, 1 Cup Coffee

Lunch: Leftover Baked Chicken with Peppers and Onions, Tossed Salad with Spinach, Egg and Tomato

Dinner: Egg Drop Soup from Local Chinese Restaurant

Day 5:

Note: On Day 5 I was sick with a cold, so my meals were what I could eat which wasn’t very much.

Breakfast: 2 Boiled Eggs with Salt and Pepper, 1 Cup Coffee

Lunch: Leftover Egg Drop Soup

Dinner: Leftovers Baked Chicken with Peppers and Onions, Tossed Salad with  Spinach and Tomatoes, Almond Milk

Day 6:

Breakfast: 1 Scrambled Egg, 1 Slice Bacon, Sliced Tomato, 1 Cup Coffee

Lunch: Stewed Okra and Tomatoes

Dinner: Stewed Okra and Tomatoes, Sauteed Squash and Onion

Day 7:

Breakfast: 1 Scrambled Egg, 1 Slice Bacon, 1 Cup Coffee

Lunch: Went to eat out at a local restaurant.  This restaurant has the most awesome buffet. It reminds me of dinner at Granny’s on Sundays, Side Track Cafe I chose vegetables and baked chicken for my meal.  I has Rutabagas, Turnips and Stewed Tomatoes as my vegetables.

Dinner: Beef Stir Fry, Salad made from Spring Mix Tomatoes Onions and Banana Pepper, Vidalia Onion and Peppercorn Dressing.

Important Tips:

1. Drink Water, Lots of it.  You need to drink 1/2 your body weight in ounces per day to stay hydrated.

2. Exercise: 5 to 6 days per week at least 30 minutes a day.  Do at least 20 to 30 minutes of Cardio Exercise with each exercise session. A couple days a week include strength training.

3. I recommend to everyone that can, to plant a garden.  It is so much better for you to have fresh vegetables on hand.  We try to keep something in our gardens all year.

 

SUCCESS: My first week, I lost 3.5 lbs.

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Posted in Meal Prep for the Work Week

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