Meal Planning for Wellness

My doctor recently recommended that I change my eating habits and cut back on my salt and also lose weight.  He recommended the Dash Diet 

Dash Diet

My Meal Plan: (Note: If you click on meal or food to go to recipe link or link to view or purchase item.)

Day 1:

Breakfast: Egg Muffin 1 Cup Coffee (I order my coffee thru Amazon Prime it generally cost about $7.76 for a large 13.9 oz compared to the local grocery store which is usually $8.99 or higher)

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

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.

This stuff is wonderful!

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.

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.

Cardio Exercise for Beginners

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.

4. I shop for most of my staples and non-perishables on Amazon with Prime Pantry I find that I save time and money.  I can fill a Prime Pantry Box usually under $100. Best of all, I don’t have to deal with going to several different stores to get what I need.

 

 

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