F5 Plan

I believe that every once in a while (say every six months or so) a person needs to hit the restart button. What better time to do so than right after the food-centered holiday season! Now I’m not a huge fan of diet/exercise New Year’s resolutions, mainly because I believe it should be something you strive for everyday (with the occasional Cat Hair in my Coffee moment, of course). However, this restart meal plan sounds like just the right thing for the day after a holiday binge. Although I can’t take credit for it, I call this my “F5 Plan”.

This Not That EF5

 

The Plan

Breakfast
• 8 oz water with a squeeze of fresh lemon juice
• Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry
or 1 cup cooked oats or cooked oatmeal topped with ½ cup berries or 2 Tbsp nuts
• 8 oz decaffeinated green or herbal tea

Snack:
• Sliced apple with 1 Tbsp natural peanut butter
or 1/3 cup natural trail mix

Lunch
• 1 cup fresh spinach or lightly sautéed spinach or kale, squeezed with fresh lemon or orange juice
or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice
• 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper
• 1/2 cup edamame beans, steamed
• 8 oz water or decaffeinated green or herbal tea
• 8 pecan halves

Snack:
• 1/2 sweet potato or one citrus fruit (orange or grapefruit)
• 4 oz low-fat yogurt

Dinner
• Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety)
• ½ cup to 1 cup asparagus or artichoke hearts, steamed
• 4 oz lean chicken with spices, baked or grilled
• ½ cup brown rice, barley, bulgur, or quinoa
• 8 oz water or decaffeinated green or herbal tea

Snack:
• ¾ cup to 1 cup blueberries
or ½ cup pomegranate seeds
• 4 oz nonfat Greek yogurt
or low-fat organic yogurt or low-fat cottage cheese

If you’re a vegetarian, get creative with your protein substitutes and opt for any of these faves:
·         beans
·         eggplant
·         mushrooms
·         tofu/seitan
·         eggs

 

Trust me, I get it.

My Healthy Tip of the Day: Do you find yourself snacking while preparing dinner and then sit down to eat, already completely stuffed? Try sipping tea or chewing gum while cooking. If you still feel too hungry to wait, keep some sliced veggies on hand to snack on. Bigger picture: try to have a healthy snack in between lunch and dinner so you won’t find yourself struggling time and time again.

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