30 Day Calender

For those of you just getting started, here is 7 days’worth of healthy meals that you can do for the next 30 days! This gives you a day-by-day meal plan on eating clean, 5-6 small meals throughout the day. Feel free to adjust where necessary. There will also be a substitutions section for those who have certain dietary needs. Feel free to mix up the meals if you get bored.

Keep in mind, change starts slow, so don’t worry if you don’t get the hang of this right off the bat. As you start to make that change and continue to work towards keeping it up, then your body will adjust.

Remember: 5-6 small portions throughout the day (2-3 hours). Drink lots and lots of water with all of your meals. Try not to eat past 9:00PM. If you feel that you’re not full enough or too full, adjust your portions.

DISCLAIMER: we are not, by any chance, affiliated with any of these blogs that we get these recipes from. All ideas are credited to them and their websites.

WEEK ONE

Day One

  • Breakfast – one slice of whole wheat bread, with light cream cheese and 2 eggs (scrambled, boiled or sunny side)
  • Snack – one slice of whole wheat bread with peanut butter and sliced bananas on top

o   Substitute for peanut butter: jam

  • Lunch – one chicken breast (baked or grilled) with choice of vegetables
  • Snack – any choice of two fruits
  • Dinner – zucchini pasta (refer to recipes tab on how to make this!)
  • Snack  – a bowl of trail mix (nuts, raisins, cranberries, yogurt chips)

Day Two

o   Substitute chocolate chips for dark chocolate

o   Alternative: BBQ chicken chopped salad (refer to recipes tab on how to make this!)

Day Three

  • Breakfast – one cup oatmeal with egg whites and a banana
  • Snack – apple slices dipped in peanut butter with raisins
  • Lunch – simple quinoa salad (refer to recipes page on how to make this)
  • Snack – baked sweet potato fries
  • Dinner – chipotle beef wrap (http://www.fitnessmagazine.com/recipe/beef/chipotle-beef-wrap/)
  • Snack – a bowl of any choice of fruits

Day Four

Day Five

Day Six

  • Breakfast – make your own omelette (2 eggs, ham, mixed vegetables)
  • Snack – light turkey sand which (whole wheat bread, tomatoes, turkey slices, lettuce, light sauce of your choice)
  • Lunch – quinoa chicken salad (throw in carrots, lettuce, tomato, light dressing)

o   Try substitution chicken with beef

Day Seven

  • Breakfast – ground turkey and egg breakfast burrito (whole-grain tortilla and vegetables)
  • Snack – a cup of fruit salad mixed with Greek yogurt
  • Lunch – pick any of your favourite meal from the other 6 days to eat
  • Snack – a slice of whole grain toast with avocado
  • Dinner – lean steak and mixed vegetables
  • Snack – a cup of mixed nuts

o   Substitution: a cup of yogurt chips

 

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