My brother is over for a visit, and while he was here, I got to watch his diet and eating habits. After seeing how conscious I have become about my own health and eating habits, he asked for some advice regarding his. After some observation and consideration, I have put together the schedule below.
The point of it is not loosing weight per say, but to get him to eat more often, less quantities, and 'healthier' (in comparison to his current diet) foods. He currently lives on his own and is always on the run, so I know that he does not have the luxury of preparing meals. As a result, I tried to make it as simple and 'on the go' kind of schedule as possible.
The idea behind is is to get him to realize that eating healthier does not mean he has to starve, eat boring stuff, or live off of celery sticks! Just make sure to focus on eating fresh fruits and vegetables, and having one portion (preferably not more) of animal or dairy protein a day.
If you are like him, and in need for a rather 'healthier' eating schedule (than your current one at least), try this and let me know what you think... :)
Day1: Make sure you start your day with 1-2 cups
of water as soon as you open your eyes. Remember, your body has been water
deprived for the last 8 hours!
Breakfast: cereal with milk or (a low fat energy bar
if necessary… read ingredients, many brands are deceiving… and to be honest, I
would rather you not rely on them at all, this is in case of emergency…)
Snack 1: fruit (apple, banana, mango… etc).
NOTE:
cut down on coffee to one cup a day. Max, and never have it after 5 p.m. at the
latest.
Lunch: Green salad, a source of carbs (brown/
wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or
chicken).
Snack 2: another fruit (different type than snack
1).
Dinner: vegetables (any non-starchy veg) with a
tiny portion of protein if necessary! (Leftovers from lunch for example)
Snack 3 (if necessary): green salad, or snack on
carrots… etc..
Day 2
Breakfast: Eggs with whole wheat or multi grain
bread. You could always include tomatoes or mushrooms with it.
NOTE:
always opt for brown/ whole wheat or multi grain bread instead of white bread.
Snack 1: Milk smoothie a little organic honey and
2 types of fruit (max).
Lunch: Green salad (add some nuts to it), a
plant based protein (any legume; chickpeas, any type of bean, lentil…
etc).
Snack 2: Greek yogurt with berries/ mangos… etc
Early
Dinner: Green salad with
a source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of
protein (meat, fish, or chicken).
Snack 3: green salad, or snack on carrots, or non-microwavable
popcorn… etc..
Day 3.
Breakfast: Green smoothie, if not possible, have a
fruit salad or 2 separate ripe fruits.
Snack 1: nibble on a variety of vegetables with a
light dip (carrots, celery, broccoli, cherry tomatoes…etc).
Lunch: Green salad, a small source of carbs
(brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish,
or chicken).
NOTE:
do not mix dairy and animal protein together on the same
meal, your body is dealing enough with one of them as is…
Snack 2: fruit
Dinner: Green salad.
Note:
your salads do not have to be boring. Change them up a little
every day. I will attached different salad recipes at a later stage so you
could get an idea of how yummy they can be!
Snack 3: Mixed raw vegetables.
Day 4.
Breakfast: cereal and milk
Snack 1: fruit
Lunch: Green salad, a small source of carbs
(brown/ wild rice, potato, quinoa..etc)/
NOTE:
Snack 2: mixed
vegetables (non starchy).
Dinner: brown bread pizza with one type of
protein.
Note:
once a week, you could change up the routine a little, but
remember, stick to fruits and vegetables, and small portions but multiple
portions.
Snack 3: another type of fruit.
Day 5
Breakfast: fruit
Snack 1: turkey or beef sandwich with veggies in
brown or multi grain bread.
Lunch: Green salad
NOTE:
if you have a heavy breakfast (with protein) skip a big lunch
Snack 2: fruit
Dinner: Green salad with grilled chicken breast.
Note:
avoid Caesar or ranch dressings at night (though you like
them), the dressing would have tons of calories on it’s own!
Snack 3: Mixed raw vegetables with a light dip.
Day 6
Breakfast: Labaneh with olives, tomatoes, and thyme.
OR:
cheese with honey, grapes, apple, or berries.
Snack 1: fruit
Note: you already had a
portion of animal protein in the morning. Avoid having it again at lunch.
Lunch: A BIG green salad.
Snack 2: baked potatoes or another starchy plant
based snack like brown rice.
Dinner: a small grilled chicken breast or fish
with vegetables.
Snack 3: a
fruit (if necessary).
Day 7: You now get the hang of it. Design your
meals for this day on your own and show me ;)
Breakfast:
Snack 1:
Lunch:
NOTE:
Snack 2:
Dinner:
Note:
Snack 3:
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