Thumbs up on making it through week one of our fit in February challenge. To see positive changes in your body and health, you willl have to make healthy lifestyles choices that you repeat day after day and week after week. So this week like the last, we have put together a healthy meal plan that takes into account your body’s needs, your work schedule and your budget.
Here’s what you will be enjoying this week:
|Monday(Meatless)||Mango banana smoothie||1 whole fresh fruit of your choice||Whole grain rice + beans or tomato sauce||1 whole fresh fruit of yourchoice||Raw veggie sticks and guacamole dip (1 Cucumber, 1 Carrot and 1/2 a sweet potato)|
|Tuesday||Spinach omelette and boiled or grilled plantain||A handful of nuts (cashew, peanuts, pecans etc.)||Spinach cabbage stir-fry and Sweet potatoes (meat)||1/2 pawpaw||Spinach cabbage stir-fry (no potatoes)|
|Wednesday||Sweet potato spinach smoothie||Avocado stuffed fresh tomatoes (3-4 medium tomatoes and half an avocado)||Corn chaff||1 cucumber or 3 carrots or 2 bell peppers||Vegetable salad and low fat vinaigrette (1 tsp. apple cider vinegar and 1 teaspoon oilive oil)|
|Thursday(Cheat day)||2 slices of Whole grain bread and 1/2 avocado, 1 cup of tea (sugar free)||1/2 pawpaw||Cook and eat a meal you love. Enjoy your cheat day!||1 apple and 1 tablespoon peanut butter (as a dip)||Vegetable stir-fry (1 carrot, handful green beans, spring onion, green and red bell pepper, 1 each etc.)|
|Friday||Citrus fruit salad (2 oranges, 1 lemon, 1 grapefruit mixed)||A handful of nuts (cashew, peanuts, pecans etc.)||Moin Moin aka. Koki (Black eye peas cake)||150g Greek yoghurt topped with an apple (or plain unsweetened yoghurt topped with a fruit)||Grilled fish (1)|
|Saturday||Pap (Ogi, akamu) and mixed fruits||1 cucumber or 3 carrots or 2 bell peppers||Sautéed Greens and sweet potatoes or yam||A handful of nuts (cashew, peanuts, pecans etc.)||Sautéed Greens (no tubers)|
|Sunday||Akara pancake||1 cup boiled peanuts or a handful of nuts or a fruit of your choice||Catfish Pepper soup Potatoes (Fish)||1 cucumber or 3 carrots or 2 bell peppers||Catfish pepper soup (no potatoes)|
You will be consuming approximately 1200 – 1550 calories per day, a lot of fiber-rich foods to keep you satisfied for longer as well as protein-rich foods like fish to build and repair your tissues. This week, we also focus on nourishing your body with heart-healthy fats which you will get from foods like avocado, nuts and olive oil. See the table below for a calorie breakdown of your meals.
|Calories||200-300||100 -200||450 -500||100 -200||300-350||1200 -1400|
Click the links (highlighted) in the meal plan above to get the direct recipe. Please note that the recipe is developed for one, two or more servings. To cook your meal for one, simply click the drop down box for servings and chose the number of servings you desire. The recipe will automatically be updated to suit your needs.
Not all meals in the meal plan are linked to recipes on the blog. Those meals are either self explanatory or you have the opportunity to mix, match, spice and cook them as you please while adhering to the meal preparation and portion control rules.
Number of servings
Except otherwise stated, please always refer to the portion sizes per serving as on the recipe. For example, the mango banana smoothie serves 1 for 112cals, 27g carbohydrates, zero fat. Notice that the calories per serving is below (only 112calories) the required serving size for breakfast (200-300 calories). This means you can make and consume 2 servings without going overboard (2 x 112 = 214cals) if you feel hungry or reserve the second serving as a third snack for the day. Nevertheless, most servings are really satisfying so do not worry if the serving size seems small.
Remember that too much of even healthy food is not healthy. Please refer to MyAfricanPlate to control your portions. Eat the required amount of carbs, lean proteins and vegetable per meal in order not to compromise your challenge results.
Diet alone will not give your body the leanness, firmness and definition it deserves. That is the role of physical activity. During this challlenge, it is necessary for you to be physically active. No matter what your fitness level is, 30 minutes of moderate to intense physical activity will help you build muscle, trim down and tone up. Depending on your fitness level, power walk or jog around your neighboorhood or exercise from the comfort of your own home. We know that physical activity can be boring so here are 3 fun workout videos that will tune your entire body in ten minutes only.
Remember: This is a starting point. Adjust your portions at any time using outcome-based decision making, aka “How’s that working for you?”
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Happy healthy living xoxo