My healthy meal plan

MY HEALTHY MEAL PLAN

My healthy one week meal plan

I decided to share with you my One week healthy meal plan.

I am not a nutritionist, so please take it as an idea of simple healthy diet. It works for me and does not have to work for you. You might miss in my diet food items that you like. It is o.k., we all are different and like different things, but we all want to be perfect and lean, that is our goal.

I eat very simply, clean, for someone it might be pretty boring. But if you want to get in shape, tone your body, lose weight and get perfect body as perfect as it can be to your body type, this diet works. It works for me and believe me, you will not gain weight, you lose weight.

I do not mention portion size, because we all have different body and burn different amount of calories. Also some people are more active and burn more calories and need to eat more and some people are less active and do not need as much energy as active people.

My eating habits:

• Eat each 2-3 hours (meal or fruit or vegetable)
• Drink plenty of clear water, do not wait till you are thirsty
• Eat a lot of vegetable and fruit
• Give up soda (no coca-cola, sprite, fanta or other sweet drinks)
• Give up fast food, junk food
• Give up alcohol, I drink only occasionally
• Give up or limit fried food (fried fish is not healthy meal, fried chicken is not healthy meal)
• I can`t give up candies, but I try to limit as much as possible
• I like cheese – replace with low – fat cheese
• Yogurt– replace with low fat yoghurt
• I like chicken, fish, sometimes beef (once or twice a week), I usually bake or grill, not fry
• I drink low fat milk, almond milk
• I do not limit myself in eating vegetable and fruits, that means I eat as much vegetable and fruit as I need and want
• I do not eat bread
• I do not eat pasta that often, if so, then in a vegetable or chicken soup
• After workout I drink protein shake (once or twice a day)
• I do not use dressing, instead I use olive oil and roasted garlic and herb

My Motto: Eat to live, not live to eat
 

Monday
Breakfast:
- Banana
- Glass of pure orange juice

- One cup of cereal with cold milk (I use 2% milk, can be replaced to non fat milk)

- Nescafe Decaf with milk (half and half) + one spoon honey (I love café with honeyJ)

Snack:
- Apple
- Grapefruit
- Drink plenty of water

Lunch:
- Chicken breasts
- Cooked vegetable
- Salad (no dressing, only olive oil)
- Drink plenty of water

Snack:
- Grapefruit
- Orange
- Apple
- Low fat smoothie
- Drink plenty of water

Dinner:
- Cooked vegetable (broccoli x carrots)
- Chicken breasts
- Salad
- Glass of milk
- Drink plenty of water

Snack:
- Carrots
- Glass of milk


Tuesday
Breakfast:
- Banana
- 1 cup of low fat yogurt
- 1 glass fresh orange juice
- Nescafe decaf with one spoon honey and milk

Snack:
- Protein bar
- Grapefruit
- Apple
- Drink plenty of water

Lunch:
- Cooked vegetable with beef
- Salad
- Drink plenty of water

Snack:
- Grapefruit
- Orange
- Apple
- 1 tablespoon of raisins
- Drink plenty of water

Dinner:
- Baked salmon, cooked vegetable
- Salad
- Glass of milk
- Drink plenty of water

Snack:
- Carrots or cucumber
- Glass of milk with one spoon honey


Wednesday:
Breakfast:
- Scrambled Eggs (2), one little spoon of butter
- Orange fresh juice
- Nescafe Decaf with milk and one spoon honey

Snack:
- Apple
- Grapefruit
- Blueberries
- Drink plenty of water

Lunch:
- Tuna with cooked broccoli, 1 cup of potatoes
- Salad
- Drink plenty of water

Snack:
- Strawberries
- Apple
- Grapefruit
- Low fat Probiotic dairy drink
- Drink plenty of water

Dinner:
- Chicken breasts with spinach
- Salad
- One glass of milk
- Drink plenty of water

Snack:
- Celery
- Carrots
- One glass of milk with honey


Thursday:
Breakfast:
- Banana
- 1 cup of cooked oatmeal with raisins and milk
- 1 glass of orange fresh orange juice
- Nescafe Decaf with milk and one spoon honey

Snack:
- Grapefruit
- Apple
- Drink plenty of water

Lunch:
- Chicken with beans
- Salad
- Plenty of water

Snack:
- 2 tablespoon of almonds
- Apple
- Grapefruit
- Drink plenty of water

Dinner:
- Baked broccoli with two eggs and low fat cheese
- Salad
- One glass of milk
- Drink plenty of water

Snack:
- Cooked asparagus with one spoon butter
- 2 tomatoes
- One glass of milk with honey


Friday:
Breakfast:
- Banana
- 1 glass of fresh orange juice
- 1 cup of low fat yogurt with 1 tablespoon raisins, 2 tablespoon sliced almonds
- Nescafe Decaf with milk and one spoon honey

Snack:
- Grapefruit
- Orange
- Apple
- Drink plenty of water

Lunch:
- Lean beef and 1 cup of rice
- Salad

Snack:
- Pear
- Grapefruit
- Orange
- Low fat probiotic dairy drink
- Drink plenty of water

Dinner:
- Chicken breasts with cooked broccoli
- Salad
- One glass of milk
- Drink plenty of water

Snack:
- Tomatoes
- Carrots
- One glass of milk with honey


Saturday:
Breakfast:
- Banana
- 1 glass of fresh orange juice
- Egg omelet -2 eggs
- Nescafe decaf with milk and one spoon honey

Snack:
- Apple
- Grapefruit
- Low fat probiotic dairy drink
- Drink plenty of water

Lunch:
- Baked eggplant with chicken breasts and vegetable
- Salad
- Drink plenty of water

Snack:
- 2 tablespoon of raisins
- Grapefruit
- Cereal or protein bar
- Drink plenty of water

Dinner:
- Baked chicken with beans
- Cooked vegetable
- Glass of milk
- Drink plenty of water

Snack:
- Cooked vegetable with low fat cheese
- 1 glass of milk with honey


Sunday:
Breakfast:
- Banana
- Cereals with 1 tablespoon sunflower seeds and 1 spoon raisins and cold milk
- 1 glass of fresh orange juice
- Nescafe Decaf with milk and one spoon honey

Snack:
- Grapefruit
- 1 cup of strawberries
- Orange
- Drink plenty of water

Lunch:
- Chicken soup
- Salmon with vegetable and mushrooms
- Salad
- Drink plenty of water

Snack:
- Apple
- Watermelon
- Pineapple
- Drink plenty of water

Dinner:
- Chicken with spinach
- Cooked vegetable
- One glass of milk
- Drink plenty of water

Snack:
- pineapple and pudding
- 1 glass of milk with one spoon honey

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