The starting to your plan should get you going further down the line. On Monday, keep things simple, wake up and focus on the following meals for breakfast, lunch, and dinner. If you like snacks, there’s even a few things you can do to help. These are meant to fill the body, and help the mind. This is just an example, you can mix things up if you’d like, just make sure that the ingredients you choose are free of fats, gluten, and other elements that can cause these to lose their healthy profiles.
Breakfast – Sweet Potatoes and Eggs
This may seem like a crazy thing, but it’s going to change the way that you see breakfast. If you want to mix it up, add red potatoes, sweet potatoes, and cut them into small cubes. You’re going to be making “breakfast potatoes” here, that are slightly sweet. The sweet potato will give you a good deal of nutrition, and the red potatoes will offset the sweetness. This is a low glycemic food so you will get fiber, energy, vitamins and minerals without the fat found with deep fried hash browns from fast food restaurants. Add 4 egg whites and you have yourself a protein packed, deliciously sweet meal for breakfast. If you want to indulge, you can add a couple of over easy eggs to this mix and enjoy.
Lunch – Tuna
Don’t go for the tuna that you find in a can. Look for pouches and get the chunk style. Don’t get the pouch with oil, as that’s going to add fats. If you absolutely need to get the can, look for Albacore and make sure that it’s chunky in water. Do not go cheap here. There’s a huge difference between Albacore and the traditional. Get used to going quality with the meat that you eat. Take the tuna and wrap it in a leaf of lettuce, and add some hot sauce if you’d like. This may seem like it’s missing something, but it’s going to help you sustain your protein rush, and still taste good. Get used to this one. If you can’t do it plain, add sliced avocado to indulge a bit.
Snack – Natural Fruit Snacks
Look in your local grocery and pick up a fruit snack. These may seem childish, but it’s a simple snack that doesn’t really cost or cause any sort of issue. It’s a small sugar rush, and well, it’s usually ok to have. Just look for natural elements.
Dinner – Salmon and Green Beans
Look for wild caught salmon. It may cost a little more but it’s a good option. You don’t need to devour a pound of this. A 4-ounce filet is not a bad thing. The filet should be steamed, or baked. Don’t fry this at all. Wild caught is the key, and don’t eat the skin. A nice filet will fill you up.
As for your vegetable, go with green beans. Steamed works best, and adding a little seasoning can help. Tie together the salmon with some greens, and you can’t lose.