Eating Healthy And Losing Weight – This plan is permanent. It’s full of options and there’s nothing like a fad diet. Manuta/Getty Images
You’ve probably heard someone jokingly compare “Covid 19” to “Freshman 15.” But for most of us, the pun is very real. A year of house arrest is long enough to find solace from the stressful world in our favorite foods and force us to cancel our gym memberships.
Eating Healthy And Losing Weight
But the good news is, you’ve taken the first step: you’re ready to change your life by creating new healthy habits. Well done! Now is the time to create a plan to help you achieve your goals. However, creating a healthy meal plan from scratch can seem daunting. Luckily, you don’t have to worry about that—nutritionist Joy Bauer is here to help!
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Her 10-Drop Plan has many delicious and satisfying recipe options for breakfast, lunch and dinner. You can mix and match throughout the month, repeating the meal as often as you like. Plus, you can enjoy a couple of Joy-approved snacks and unlimited non-starchy vegetables a day.
How long does it take to remove 10? Losing weight is not a struggle, it’s personal. While some people can lose 10 pounds in a month, others reach their goal later and that’s okay.
The best part; This plan is permanent. It’s full of options and there’s nothing like a fad diet. When you lose weight, you not only feel energized and satisfied, but you can keep it off forever.
Below are one week’s worth of menu options that will repeat throughout the month. Mix and match breakfast, lunch, dinner and snacks to create a custom menu just for you. (Click here for a larger version of the meal planner!)
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Each breakfast follows a healthy combination of “10/4”, which means that this meal contains at least 10 grams of protein and at least 4 grams of satisfying fiber, which will help you start the day and fuel you until lunch. Also, have a “booster drink” for an extra dose of morning energy. Choose between a cup (or two) of coffee or black/green tea. Skip the sugar and enjoy a splash of milk alternative.
A slice of whole wheat toast topped with 1/4 mashed avocado and a poached, poached or scrambled egg, sprinkled with herbs of choice and ground black pepper. Enjoy with half a grapefruit or orange on the side.
A whole egg and any combination of vegetables (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and a slice of whole grain toast or an orange or half a grape.
The power of this colorful parfait lies in the refreshing combination of protein-rich yogurt and fiber-rich berries. Add berries of your choice – fresh or frozen!
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Who wants sushi for breakfast? Even kids can dig into this fruity twist – no chopsticks required. It’s quick and easy to assemble and fun to eat.
Want a warm and healthy breakfast that will keep you focused and energized? Lean egg whites, Canadian bacon, low-fat cheese, and whole-wheat English muffins are the secret ingredients in this weight-loss breakfast sandwich.
These sweet and savory protein pancakes are perfect for whipping up (and cleaning up after). All you need is a blender and a pan.
Lunch follows Joy’s “3 P’s plan” – which means protein, production and deactivation. At lunch, you’ll enjoy delicious options packed with plenty of protein (chicken, turkey, lentils, eggs, low-fat dairy, etc.) and 2 cups of produce (especially the non-starchy vegetables on the unlimited list below). You should also take a break from electronics, including computers, televisions, and smartphones. Protein and produce provide a one-two punch against hunger, help satisfy your appetite, and provide your body with good-for-you nutrients. By connecting them electronically, you will be present and attentive while eating.
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5 ounces of protein (chicken, turkey, salmon, shrimp, or tofu), half a cup of beans, and unlimited non-starchy vegetables in mixed leafy greens (see the photo at the bottom of this post for veggies to choose from). Dress with 1-2 tablespoons extra virgin olive oil + undiluted vinegar or fresh lemon juice (alternatively use 2-4 tablespoons low-calorie vinaigrette).
4 ounces of turkey, a slice of Swiss cheese, 1 tablespoon of mustard or hummus, and a slice of whole wheat bread with your choice of vegetables (lettuce, tomato, onion, roasted peppers, etc.). Enjoy with 2 cups baby carrots on the side. *If you like, turn off the cheese and enjoy your sandwich on two slices of bread.
Two cups of lentil, black bean, or heart vegetable soup, a side salad with non-starchy vegetables, and 1 tablespoon of extra virgin olive oil and extra virgin vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of fat-free vinaigrette).
Top cantaloupe halves with 1 cup low-fat cottage cheese, 2 tablespoons nuts or seeds of your choice, and 2 cups nonstarchy vegetables (such as cherry tomatoes, cucumbers, or bell peppers).
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Five ounces of cooked skinless fish or chicken (grilled, broiled, or steamed) and a side of steamed, grilled, or roasted vegetables.
Enjoy a side salad tossed with 1 tablespoon extra virgin olive oil and a drizzle of vinegar or fresh lemon juice.
Dinner before the game. Before dinner, drink 2 cups (16 ounces) of still or sparkling water and eat a handful (about 1 cup) of nonstarchy vegetables. Then enjoy your meal. This strategy helps curb hunger and keeps you feeling full.
A bunless hamburger (lean beef, turkey, veggie) with lettuce, tomato, onion, and ketchup or salsa, one serving of fries, and 2 cups of steamed or grilled vegetables, or a salad with 1 teaspoon of dressing. fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette). You can also skip the fries and eat the hamburger on half a bun.
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Enjoy a serving or two with cauliflower, fish, chicken, tofu, pork, lean meat or poultry sausage, or 3/4 cup of baked black beans with fried rice and 4 ounces of cooked protein.
Five to 8 ounces of grilled, baked, or baked fish (seasoned with 1 tablespoon olive oil, fresh lemon juice, salt, pepper, and seasonings of choice) and 2 cups steamed or grilled broccoli and 1/2 baked sweet potato.
Try my Chicken Curry and Vegetables or my Slow Cooker Chicken and Black Bean Chili. For Slow Cooker Chicken and Black Bean Chili, enjoy with 1 dollop of fat-free Greek yogurt + ¼ cup shredded low-fat cheddar + ½ cup cooked brown rice or quinoa (or half a baked potato).
Five ounces of grilled pork with 2 cups of cooked carrots and half a baked potato with 2 tablespoons of nonfat Greek yogurt or light sour cream and/or 2 tablespoons of salsa.
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Enjoy a snack or two a day and add your favorites to this list! (Click here for a larger version of Joy’s approved foods.)
Plus, you can enjoy any of your favorite veggies from our endless list of non-starchy veggies. (Click here for a larger version of approved non-starchy vegetables.)
Any health information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always consult a physician or other qualified health care provider before beginning any diet, exercise or wellness program related to a medical condition. We partner with a team of licensed dietitians and nutritionists to bring it to you. State-of-the-art recommendations for food products, health aids, and nutritional products that safely and successfully guide you to make better food and nutrition choices. We strive to offer only products that adhere to our philosophy of good nutrition while you enjoy what you eat.
Losing weight while building muscle is no small feat. These common fitness goals are challenging on their own, but trying to achieve them together can be overwhelming. It requires discipline, perseverance, consistency and hard work. However, you can exercise with single discipline and focus, do hours of cardio and lift all the weights in the gym, but if your eating habits and nutrition are not taken into account, you are doing it all for nothing. The good news is that developing healthy eating habits to achieve your fitness and weight loss goals isn’t as complicated as you might think. Today we are here to share some solid eating habits for weight loss and muscle gain. If you’re interested, keep reading.
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Most importantly, establishing healthy eating habits doesn’t mean counting calories, stressing over every bite of food, or changing your entire eating pattern. This doesn’t mean cutting out convenience foods and sacrificing all of your favorite foods. Instead, they focus more on learning to eat intuitively and changing your diet over time
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