Morning snack: 1 cup blueberries + 1 oz nuts Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Roast at 450☏ (230☌) until tender, about 15 minutes. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. 1,226 total calories for the dayīreakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)Īfternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatzikiĭinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Notes: Bake the salmon at 400☏ (200☌) until firm to the touch, 10 to 15 minutes, depending on the thickness. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.īreakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)Īfternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummusĭinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds It’s also super helpful to prep your veggie snacks-make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. Make 2 servings of Overnight Oats, so they can soak in the fridge. Meal Prepīefore you start the meal plan, make a pot of the Veggie Soup. And if you want to mix it up, there are lots more options for healthy snacks, just make sure to get a serving of fruit or vegetables, along with protein. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Here’s the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbit’s food logging feature. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop-and be extra motivated to keep the momentum going this year. This is not a long-term plan, so you definitely don’t want to eat this way every week. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. But it is possible to get a jump on weight loss, the smart and healthy way. That does not mean you need to do a cleanse or detox. Ready to step it up with your Fitbit tracker and set some new health and fitness goals? That’s awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isn’t going to get you there-you also have to change what you eat.
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