Don't you hate it when you wake up in the morning and wonder what to have for breakfast...or even worse you've been at work all day long, you're tired, hungry, you have kids (perhaps) begging for dinner.....and you have no idea what to fix. This has happened to me so many times, and what usually happens is we just grab something quick and easy and its not usually the healthiest option.
This weeks challenge is MEAL PLANNING.
Planning your daily food intake ahead of time helps eliminate eating extra calories or binge eating. I know when I get home from work if I don't have a plan for dinner I snack on anything that is quick and easy while I try to figure out what to make. Then I make dinner and eat again. Lots of extra, unneeded calories. Research also shows that when you plan your meals out you tend to eat healthier.
So this week, in order to get your points you must plan out a daily menu for a total of 7 days, and then execute it to the best of your ability.
Here is an example of a daily Menu:
Breakfast:
Oatmeal
Banana
Milk
Morning Snack:
Apple
Cheese Stick
Lunch:
Turkey Sandwich, lettuce, tomatoes, pickles
Salad
Cottage cheese
Afternoon Snack:
Protein bar
Dinner:
Brown Rice
Roasted Vegetables
Grilled Salmon
Evening Snack:
Toast
Milk
This was purely a random menu. I didn't even check it for all my food groups, but I'm pretty sure I got my fruits and veggies in there.
Be sure to plan in snacks!! Snacks are an important part of a menu. If you know what you're going to eat when you get that craving for food you tend to eat better than just grabbing a candy bar or a handful of chips. Be careful to choose healthy snacks. Snacks can also be where you get extra calories you don't need. You don't have to eat all of your snacks. Snacks are "just in case I get hungry" foods. If you're not hungry, don't eat the extra calories. But you want to be prepared in case you do get hungry.
You don't have to share your menus with your teammates, but sharing your menu with others will help you eat healthier, and it can also give you lots of ideas for meals and snacks when you read your teammates' menus. For those of you who are doing this challenge with your husband or wife be sure that you both sit down and do the menus together.
It is important to note that it is okay to plan to eat leftovers in your meal planning.
Each menu you create is worth 3 points, then when you execute the menu, give yourself another 2 points for a total of 5 points each day. 5pts x 7 days = 35 points.
Now I know that sometimes things come up and you just have to change your plans so as long as you send out a menu beforehand, you can have one free day when the menu just isn't going to work. Just give yourself the 2 points for wanting it to work that day. :)
This weeks challenge is MEAL PLANNING.
Planning your daily food intake ahead of time helps eliminate eating extra calories or binge eating. I know when I get home from work if I don't have a plan for dinner I snack on anything that is quick and easy while I try to figure out what to make. Then I make dinner and eat again. Lots of extra, unneeded calories. Research also shows that when you plan your meals out you tend to eat healthier.
So this week, in order to get your points you must plan out a daily menu for a total of 7 days, and then execute it to the best of your ability.
Here is an example of a daily Menu:
Breakfast:
Oatmeal
Banana
Milk
Morning Snack:
Apple
Cheese Stick
Lunch:
Turkey Sandwich, lettuce, tomatoes, pickles
Salad
Cottage cheese
Afternoon Snack:
Protein bar
Dinner:
Brown Rice
Roasted Vegetables
Grilled Salmon
Evening Snack:
Toast
Milk
This was purely a random menu. I didn't even check it for all my food groups, but I'm pretty sure I got my fruits and veggies in there.
Be sure to plan in snacks!! Snacks are an important part of a menu. If you know what you're going to eat when you get that craving for food you tend to eat better than just grabbing a candy bar or a handful of chips. Be careful to choose healthy snacks. Snacks can also be where you get extra calories you don't need. You don't have to eat all of your snacks. Snacks are "just in case I get hungry" foods. If you're not hungry, don't eat the extra calories. But you want to be prepared in case you do get hungry.
You don't have to share your menus with your teammates, but sharing your menu with others will help you eat healthier, and it can also give you lots of ideas for meals and snacks when you read your teammates' menus. For those of you who are doing this challenge with your husband or wife be sure that you both sit down and do the menus together.
It is important to note that it is okay to plan to eat leftovers in your meal planning.
Each menu you create is worth 3 points, then when you execute the menu, give yourself another 2 points for a total of 5 points each day. 5pts x 7 days = 35 points.
Now I know that sometimes things come up and you just have to change your plans so as long as you send out a menu beforehand, you can have one free day when the menu just isn't going to work. Just give yourself the 2 points for wanting it to work that day. :)