Meal planning

If you have a busy week coming ahead and definitely no time to prepare healthy meals, plan your meal a week ahead by doing the grocery shopping on week ends and cooking low fat foods such as steak, chicken breast and fish filet along with veggies and whole wheat carbohydrates. Separate them into individual portions and place them in the freezer for every day of the week.

Example of a typical healthy day:

Breakfast:

1 bowl of whole wheat cereal

1 cup of skimmed milk or soy milk

1 apple

 

Snack: 1 cereal bar

 

Lunch:

1 bowl of black rice

120 g of low fat steak

veggies with olive oil

 

Snack: 1 banana + 8 raw almonds

Diner:

green salad with light dressing

2 whole wheat toasts

2 slices of low fat cheese

2 slices of turkey

 

Snack: 1 yogurt