60 DAY MEAL PLAN TO TRANSFORM YOUR HEALTH & BODY

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Get fit, build the body of your dreams, improve your health, and live the life you know you deserve.

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People who are successful at losing weight and keeping it off are successful not because of good luck but because they have adopted the right habits. They do things differently than the rest. Stephen Covey’s theories on learning from the habits of successful people in his book The Seven Habits of Highly Effective People suggest that by emulating the habits of successful people, anyone can enjoy the life he or she desires. So the first habit we must practice is meal planning.

What is meal planning? It’s whatever way you organize yourself to cook a meal, whether that’s breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it. Meal planning is a really personal thing. The goal is to find a process that is both enjoyable and effective for you.

Also, schedule a cheat meal on every seventh day. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to — pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it’s just ONE cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

We’ve taken several nutrient-packed superfoods and turned them into delicious meal ideas for you to make this month. This is our suggestion. Follow our easy 60-day healthy meal plan and you won’t even have to think about what to eat. Dig in!

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WEEKLY MEAL PLAN

Week 1

Breakfast:

  • 4 Egg Whites scrambled
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar

Snack options:

  • 2 tbs hummus and 6 baby carrots
  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

  • Salad made with 3/4 cup quinoa or brown rice
  • 4 ounces chopped grilled chicken breast
  • 1 tablespoon feta cheese
  • diced grilled veggies(2 tablespoons onion,1/4 cupdicedzucchini 1/2 cup bell pepper)
  • 1 teaspoon chopped cilantro with Olive Oil and Vinegar.

Snack options:

  • 1 small apple
  • 1 scoop peanut butter

Dinner:

  • 4 ounces grilled salmon
  • 1 cup lightly steamed baby spinachGreentea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 2

Breakfast:

  • 4 Egg Whites scrambled
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar

Snack options:

  • 1-2 Brown rice cracker with nut butter
  • cucumber & tomato salad

Lunch:

  • 1 turkey burger (no bun, no cheese)
  • 3/4 cup roasted cauliflower and broccoli florets
  • 3/4 cup brown rice

Snack options:

  • Clean slaw
  • Tuna
  • egg & avocado salad

Dinner:

  • 4 ounces grilled halibut
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil
  • 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoesand 1 teaspoon balsamic vinaigrette
  • Green Tea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 3

Breakfast:

  • 4-6 Egg whites veggie omlette ( veggies of your choice)
  • Sweet potato/yam hash, baked or pan-fried with olive oil (use half of potato)

Snack options:

  • Small pear
  • 21 raw almonds or walnuts

Lunch:

  • 1 cup Quinoa chicken & veggie soup
  • small bowl or 1 cup Spring mix/spinach salad with Olive Oil and Vinegar

Snack options:

  • Small bowl of fruit salad
  • 1 scoop Peanut butter

Dinner:

  • 5 ounces grilled wild salmon
  • 6-8 steamed asparagus spears
  • Green Tea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 4

Breakfast:

  • 3/4 cup Stir fried brown rice with 4 Egg whites 1/2 cup diced bell peppers
  • 2 tablespoons onion
  • 1/4 cup diced zucchini
  • 2 slices turkey bacon

Snack options:

  • 1/2 cup low fat Greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
  • 21 Almonds or walnuts

Lunch:

  • 4 ounces of Fruit & Veggie smoothie:3/4 cup almond milk
  • 1/2 banana
  • 1 small apple
  • 1/4 cup blueberries
  • 2 cups spinach
  • 1 kale leaf(do not use kale stem)
  • 1tbs ground flaxseed
  • 1tbs hemp
  • one shot of omega-3 or 1tbs coconut oil

Snack options:

  • 4 tomato Slices with half avocado
  • 1-2 Brown Rice Crackers

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil
  • 1 teaspoon lemon juice and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash
  • Green Tea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 5

Breakfast:

  • 4 Egg whites scrambled
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar

Snack options:

  • small bowl of fruit salad
  • 21 Raw almonds or walnuts

Lunch:

  • Salad made with 2 cups baby spinach
  • 4 ounces grilled chicken
  • 3/4 cups brown rice
  • 1 tablespoon chopped dried cranberries
  • 3 slices avocado, 1 tablespoon slivered walnuts
  • with Olive Oil and vinegar dressing

Snack options:

  • 1/4 cup plain fat-free Greek yogurt with 1/4 cup blueberries
  • 1 scoop peanut butter

Dinner:

  • 4 ounces lean pork tenderloin or sirloin stir-fried with onions
  • garlic
  • broccoli and bell pepper
  • Green Tea

Week 6

Breakfast:

  • 4 Egg whites scrambled
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1tbs Apple Cider Vinegar

Snack options:

  • 1-2 Brown rice cracker with nut butter
  • 4 Slices tomato

Lunch:

  • Burrito bowl from Chipotle (no chips
  • no sour cream
  • no cheese
  • no white rice)

Snack options:

  • Clean slaw
  • Tuna
  • egg & avocado salad

Dinner:

  • 4 ounces grilled Tilapia
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil
  • 1/4 cup chopped yellow onion and 1 cup green beansSalad made with 1 cup arugula
  • 1/2 cup halved cherry tomatoesand 1 teaspoon balsamic vinaigrette
  • Green Tea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 7

Breakfast:

  • 3/4 cup Stir fried brown rice with 4 Egg whites 1/2 cup diced bell peppers
  • 2 tablespoons onion
  • 1/4 cup diced zucchini
  • 2 slices turkey bacon

Snack options:

  • 1/2 cup low fat Greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear 21
  • Almonds or walnuts

Lunch:

  • 4 ounces of Fruit & Veggie smoothie: 3/4 cup almond milk
  • 1/2 banana
  • 1 small apple
  • 1/4 cup blueberries
  • 2 cups spinach
  • 1 kale leaf(do not use kale stem)
  • 1tbs ground flaxseed
  • 1tbs hemp
  • one shot of omega-3 or 1tbs coconut oil

Snack options:

  • 4 tomato Slices with half avocado 1-2 Brown Rice Crackers

Dinner:

  • 4 Ground Chicken meatballs with 1 cup spaghetti squash and Classico Spaghetti sauce
  • Green Tea

Late night:

  • 3 Watermelon slices and 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

Week 8

Breakfast:

  • 4-6 Egg whites veggie omlette ( veggies of your choice) with 3/4 cup quinoa

Snack options:

  • 1 small apple 21 Almonds or walnuts

Lunch:

  • 4 ounces of Fruit & Veggie smoothie: 3/4 cup almond milk
  • 1/2 banana
  • 1 small apple
  • 1/4 cup blueberries
  • 2 cups spinach
  • 1 kale leaf(do not use kale stem)
  • 1tbs ground flaxseed
  • 1tbs hemp
  • one shot of omega-3 or 1tbs coconut oil

Snack options:

  • 4 tomato Slices with half avocado 2 watermelon slices

Dinner:

  • 4 ounce tilapia with 6-8 asparagus spears
  • Green Tea

Late night:

  • 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

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