The 48-Hour Healthy Eating Jump Start
Day 2: Weekend Schedule
Breakfast. Now that you have a bit more time in the morning to prepare breakfast, opt for a vegetable omelet with a slice whole-grain toast, suggests Newgent. You'll get three food groups -- vegetables, protein, and whole grains -- with the protein keeping you full and the carbs giving you energy.
A.M. snack. Opt for a trail mix with dried fruits and nuts -- you'll get in two food groups with more sustained energy. But beware of excess calories, added sugars, or preservatives. Todd suggests buying the fruits and nuts separately in bulk and preparing your own baggies, which means you can control portion size and additives while also saving money. Aim for 1/4 cup (about a handful) of trail mix in each bag. Her nutrient-dense rec: dried cherries and apricots mixed with walnuts and a few dark chocolate chips, giving yourself antioxidants, omega3s, and magnesium.
Lunch. If you're craving a sandwich, think of the meat as the condiment and vegetables as the main ingredient, rather than the other way around. If you order a turkey sub, ask them to go lighter on the turkey and heavier on the vegetables, says Newgent. Skip the mayonnaise for mustard, or for extra zing, Newgent suggests a splash of balsamic vinegar on your sandwich.
Afternoon snack. Craving something rich and creamy, go with fruit and cheese instead -- preferably string cheese. "It's already perfectly portioned, so you won't be tempted to go too cheesy," says Newgent. Her "rule of thumb" for eating non-string cheese: for a correct portion size, cut a chunk no wider than your thumb.
Dinner. The goal with dinner is to think of a vegetable or whole grain as the entree. Newgent's rec: Broccoli stir-fry with chicken added in only for flavor. Serve it with brown rice, quinoa, or whole wheat couscous so you mix up the whole grains a bit.
Todd suggests making a large batch of your favorite whole grain -- wild rice, quinoa, brown basmati rice, or couscous. "This can be portioned out throughout the week and quickly made into a healthy brown-bag lunch, ideal for work." Her rec: quinoa with cherry tomatoes, corn, cucumber, zucchini -- topped with chopped parsley and basil.
Dessert. If chocolate is your thing, go ahead and have a small piece every day, says Newgent. But try and opt for fruits, like a big bowl of sliced strawberries with a drizzle of honey or agave nectar.
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