To get back in shape, as the saying goes, 20% of the work is done in the gym and 80% is done in the kitchen. This myth is no lie. Eating healthy is key to getting back in shape (especially with summer approaching so quickly!). But this isn’t easy. Especially with temptations awaiting in the Caf or Bison. Many people automatically try to go cold turkey. This is really hard to do and will usually lead to cheating or quitting your healthy eating lifestyle altogether. Instead, take little steps. Here’s some ideas to help you start eating healthy and feeling great!
Day 1
Breakfast: Greek yogurt, berries, granola
Lunch: Salad with veggies, olive oil and rice wine vinegar combo dressing
Dinner: California roll, spicy tuna roll
Snack: Apple
Day 2
Breakfast: Apple with peanut butter
Lunch: Turkey sandwich with lettuce, tomatoes, onions, cucumber and olive oil
Dinner: Salad with veggies, couscous and olive oil
Snack: Yogurt
Day 3
Breakfast: Egg white omelet with tomatoes and mushrooms
Lunch: Quinoa with edamame, spinach, onions, tomatoes and oil and vinegar
Dinner: Veggie sandwich with 1 slice of cheese, tomatoes, spinach, onions, cucumber, peppers, Italian dressing
Snack: String cheese
Day 4
Breakfast: Oatmeal with apples and cinnamon
Lunch: Salad with grilled chicken and balsamic vinaigrette
Dinner: Mongo Bongo bowl with veggies, chicken, brown rice and low-sodium soy sauce
Snack: Handful of almonds
Day 5
Breakfast: English muffin with margarine, orange juice
Lunch: Minestrone soup and salad
Dinner: Pasta with veggies, garlic and olive oil
Snack: Applesauce
Day 6
Breakfast: Fruit and cottage cheese
Lunch: California roll
Dinner: Mexican bowl with rice, beans and roasted veggies
Snack: Mandarin oranges
Day 7
Breakfast: Life cereal with non-fat milk
Lunch: Wrap with spinach, tomatoes, onions, cucumbers, roasted peppers and hummus
Dinner: Grilled chicken Caesar salad
Dessert: Chocolate covered strawberries
Day 8
Breakfast: Mixed berry fruit smoothie
Lunch: Salad with raw veggies, eggs and balsamic vinaigrette
Dinner: Quinoa with spinach, veggies, salmon and Italian dressing
Snack: Pineapple cup
Day 9
Breakfast: Oatmeal, orange juice
Lunch: Salad with carrots, raisins and poppyseed dressing
Dinner: Cheese quesadilla with roasted veggies
Snack: Fruit and nut bar
Day 10
Breakfast: Toast with peanut butter, honey and bananas
Lunch: Salad with grilled chicken, olive oil, salt and lemon juice
Dinner: Bison Pasta special sweet and sour chicken bowl
Snack: Grape cup
Day 11
Breakfast: Greek yogurt, fruit, granola
Lunch: Turkey sandwich with tomatoes, onions, lettuce, and Italian dressing
Dinner: Quinoa with salmon, spinach, edamame, olive oil, and vinegar
Snack: Carrots and celery with dip
Day 12
Breakfast: English muffin with egg and avocado
Lunch: Salad with feta cheese, strawberries, cucumbers, and balsamic vinaigrette
Dinner: Burrito with lettuce, beans, roasted veggies, and rice
Snack: Banana with peanut butter
Day 13
Breakfast: Egg white omelet with peppers, onions and cheese
Lunch: Salad with carrots, raisins and poppyseed dressing
Dinner: Pasta with broccoli, zucchini, onions, olive oil and garlic
Snack: Edamame
Day 14
Breakfast: Strawberry-banana smoothie
Lunch: Quinoa with spinach, tomatoes, onions, and Italian dressing
Dinner: Grilled chicken, veggies and dressing, brown rice
Dessert: 1 scoop ice cream (no toppings!)
The first two weeks of healthy eating is hard. But if you make it through these two weeks, eating healthy will become really easy. Lastly, give yourself credit. Even though these may seem like little steps, they are still lifestyle changes. Eating healthy is not about trying to stay unrealistically thin. It is about being energized and feeling great.