A Healthy Eating Meal, Exercise and Mindfulness Plan Just For You May 11, 2017
Sometimes, making healthy eating and exercise decisions seems easier in theory than in practice. Add a little structure though and you’ll find those goals become a lot more achievable! In aid of your kicking your own goals right in the bot bot, we’ve teamed up with our recipe developer Steph and nutritionist and dietician Joyce Haddad to give you an inspiring week of delicious food, exercise and mindfulness activities. Plus, we’ll give you a template to fill out with your own favourites to keep the week interesting. So, let’s get into it! (Don’t worry, we’re fully aware of the irony of kicking an own goal in this situation. Just go with it.)
Breakfast: Berry Yoghurt Delight
– 1/4 cup Greek yoghurt
– 2 tbs fresh raspberries
– 1/4 tsp cinnamon
– 10 raw almonds
– 1 tsp of raw honey
Combine all ingredients in a bowl. Drizzle with honey. Enjoy!
Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants known to protect against heart disease and certain cancers.
Lunch: Asian Chicken Slaw
– 1 carrot, grated
– 1 cup finely shredded red cabbage
– 100g cooked shredded chicken
– 1 cup baby spinach
– 50g cooked vermicelli noodles
– 1/3 cup unsalted cashews
– fresh coriander, to garnish
For the Sauce
– 1 long red chilli
– 1 lime, juiced
– 1 tsp raw honey
– 1 tbs salt
– reduced soy sauce (or tamari)
Combine all of the salad ingredients. In a separate small bowl combine the sauce ingredients. Pour over the salad and toss to combine, Top with coriander.
Hold the press! You absolutely CAN make a delicious Paella at home in a mere 30 minutes! Rich and smokey chorizo is the secret to the flavour profile of this dish; it provides the perfect base for all the jewel-like flourishes. Think cherry tomatoes, green beans, garlic and parsley, all topped off with a good squeeze of zesty lime. A sneaky glass of wine is the perfect accompaniment to this classic Spanish dish – go on, we won’t tell!
45 minute brisk walk while doing the mindfulness exercise below.
Take a couple of minutes today to notice how you are breathing. Feel your breath and watch your chest expand and deflate with each breath you take.
Don’t skip breakfast! Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight.
Breakfast: Lemon Avo Smash Toast
– 2 slices rye bread
– 1/2 avocado
– 1/4 lemon
– sprinkle of chilli flakes (optional)
Toast the rye bread. Spread generously with avocado. Season to taste with salt and pepper, a squeeze of fresh lemon and some chilli flakes.
Lunch: Leftover Chorizo Paella
Save yourself some trouble and enjoy your leftovers from last night!
25 bodyweight squats, 25 donkey kicks, 25 pushups, 25 crunches. Repeat 2 – 3 times.
Don’t feel that you need to fill up all your time with doing something. Take some time in the day to simply just be. When your mind starts to wander, bring yourself back to focusing on your breathing.
Dinner: Taco Tuesdays Fish Tacos
Easy eating? It’s got to be quick, and preferably able to be eaten with one hand. Nothing fits this brief more than a taco – with crispy fish inside no less! The real star of this dish is the mayonnaise. There’s a hint of sweet mango amidst the expected tang of mayonnaise. Douse these tacos in a good squeeze of lime and your family will be in for a sweet ride.
Breakfast: Hump Day Protein Fuelled Brekkie
– 2 boiled eggs
– 1 cup baby spinach
– apple cider vinegar
– 1/4 avocado
Boil two eggs for 6-7 minutes (for hard boiled, get our ultimate guide here). Meanwhile, sautée spinach in a small frying pan with some olive oil. Serve eggs, avocado and and spinach with a drizzle of apple cider vinegar. Season with salt and pepper.
Lunch: Leftover Fish Tacos
Keep the fun going and have a taco for lunch! Storing all the fillings for the tacos separately will mean they’re just as good the next day.
Dinner: Beef and Garlic Sizzle Stir Fry
If you’ve ever felt that pang of jealousy at the sight of a sizzling plate being delivered to somebody else at your local Chinese, this dish is for you. Just as those plates wow, delight and please, so does this stir fry. The best part is, it’s as simple as; 1. Cook the rice, 2. Coat and marinade the beef, 3. Fry, 4. Serve and devour!
Make sure you get enough fluids throughout the day – it doesn’t have to be all plain water! You can enjoy herbal tea, mineral or soda water, black coffee (up to 3 per day). (Pssst… why not try infused water? It’s gorgeous and delicious.)
60 minute jog/walk intervals. Walk for 2 minutes and jog for 30 seconds. Build up to walking for 2 minutes and jogging for 1 minute.
Today, practice the Zen proverb: “When walking, walk. When eating, eat.” Do not multi-task; just single-task. When you’re eating, just eat. When you’re driving, just drive. Don’t try to knock-off tasks while you eat or drink.
Breakfast: Easy Choc-Berry Overnight Oats
– 1/3 cup rolled oats
– 1/3 cup milk (any type)
– handful mixed berries (fresh or frozen)
– 2 tsp raw honey
– 3 tsp raw cacao powder
– 1-2 tbs Greek yoghurt
Combine all of your ingredients, except the Greek yoghurt, in a jar. Stir and place a lid on top. Sit in the fridge overnight. When you’re ready to serve add the Greek yoghurt and eat. Note: You can make double the amount and save half for later.
Your bone density declines after the age of 30, so remember to get your daily calcium by chugging milk, snacking on low-fat cheese or eating some yoghurt.
Lunch: Leftover Beef & Garlic Sizzle Stir Fry
Simple, clean flavours are the highlight of this Mediterranean inspired dish. The concept of the salad was first invented by an Italian, so you can trust that this simple combination will hit the spot. Paired with fragrant oregano, you’ll wish you were eating this dish by the olive groves in Tuscany.
25 star jumps, 25 high knees, 25 air-punches, 25 bicycle sit-ups – Repeat 2 – 3 times.
If you worry about the future, learn to recognise when you do this and then practice bringing yourself back to the present. Just focus on what you’re doing, right now.
Breakfast: Go-To Green Smoothie
– 1 frozen banana, chopped
– 2 handfuls baby spinach
– 1/2 cup coconut water
– 1 tbs nut butter (almond, peanut, cashew)
– 1/2 pear, chopped
Combine all ingredients in a high-powered blender. Add water if the mixture is too thick. Pour into a tall glass and drink immediately or large glass jar and seal for later.
Lunch: Leftover Oregano Chicken
Enjoy your food and eat slowly. Food can get crammed down our throats in a rush, but where’s the joy in that? Savour each bite, slowly, and get the most out of your food. This will allow you to eat less and better digest your food.
Dinner: Beef Ciabatta Burger with Caramelised Onion
We’re ditching the cutlery and tucking into this rich steak sanga with sweet caramelised onion and beetroot. While you’re enjoying the freedom afforded by a one-handed supper, why not try: a) Whipping out a yo-yo trick? b) Waving to children and pets? c) High-fiving other people munching on this delight?
Make friends with tomatoes! They contain lycopene, a powerful cancer fighter, and they’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in soups and casseroles, as well as in salads.
45 minute brisk walk.
Breakfast: Paleo Power Breaky
– 100g sweet potato, thinly sliced
– 1 tbs coconut oil
– 1 cup kale, destemmed & chopped
– 2 eggs
Heat the coconut oil in a large frying pan. Add the sweet potato and cook for 4-5 minutes on each side, or until golden and crisp. Remove and set aside, covered to keep warm. Crack the two eggs into the frying pan and cook for 3-4 minutes, or until cooked to the egg white has cooked. Add the kale around the edges of the eggs and wilt. Serve the eggs and kale alongside the sweet potato.
Lunch: Greek Beef Wraps
– 1-2 wholemeal wraps
– 150g cooked beef strips
For the Salad
– 2 tbs finely shopped oregano
– 2 tbs finely chopped parsley
– 1 tomato, diced
– 1 cucumber diced
– 1 handful rocket
– 30g fetta crumbeld
– 2 tsp red wine vinegar
– 1/4 cup pitted kalamata olives, sliced
– 1 tbs lemon juice
– 2 tbs finely chopped mint
Combine all of the salad ingredients in a large bowl. Season to taste with salt and pepper. Fill the wraps with the Greek salad and beef strips. Wraps up and toast in a sandwich press or eat fresh.
Eat like an Egyptian with this dukkah sensation (dance moves optional!). Keep it simple tonight with this golden dukkah crusted chicken paired perfectly with a roasted ratatouille. Set and forget the veggies as they roast; it ticks all the boxes; healthy, easy and delicious.
Leafy greens contain more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements are excellent promoters of heart health. Green smoothies for the win!
25 lunges (alternate legs), 25 decline push-up, 25 overhead press (using a full 1L water bottle in each hand), 25 mountain climbers, 25 second plank. Repeat 2-3 times.
Just as you would savour your food by eating it more slowly, do everything else in your day in this way. Slow down and savour each present moment, because you’ll never get that moment back.
Breakfast: Six Minute Smoked Salmon Scramble
– 50 g smoked salmon
– 2 eggs
– 2 tbs milk (any type)
– 2 tbs chives, finely chopped
– 1 slice rye toast
Heat a dash of olive oil in medium frying pan. Whisk the eggs in a small bowl and season with salt and pepper. Add the egg and cook for 3-4 minutes, gentle stirring until they begin to come together in the pan. Keep going until you’ve reached a lumpy but soft consistency. Serve on rye toast with smoked salmon and a sprinkling of chives. ”
Lunch: Fridge Dive Salad Bowl
Dive on in and turn your leftovers into treasure with a fresh salad! These ingredients are just suggestions: feel free to substitute with whatever you have lying around!
– 1/2 cup cooked shredded chicken
– 1 cup baby spinach
– 1 carrot, grated
– 1/2 cup red cabbage, finely shredded
– 1 cucumber, diced
– 1/4 avocado
-1/2 cup cooked brown rice or quinoa
Combine all of the ingredients in a bowl. Drizzle over some olive oil and season with salt and pepper.
Dinner: Indian Spiced Lamb Roast
A sumptuous lamb roast with a sub-continental twist. This tender lamb rump is spiced with a mild warming curry powder, crispy ￼￼￼￼￼￼￼roasted vegetables and sweet, rich mango chutney. Don’t forget to rest your lamb for 10 minutes after roasting for the perfect slices that are blushing and moist.
Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones – these are definitely needed on a Sunday night before another bout of Monday-itis.
Rest day, but focus on doing incidental activity. If you’re driving somewhere, park a block away and walk the rest of the trip. Choose stairs instead of the elevator. Choose a park bench instead of the sofa. Or maybe the lawn needs mowing? Try to do atleast 3 types of incidental activity today.
Get organised this week by not scheduling things close together. Instead, leave room between tasks on your schedule. This gives you a more relaxed schedule, and leaves space in case one task takes longer than you had planned.
Whether you go with our example week to get you started or jump straight into your own meal plan, try setting out your Monday to Friday and see how much easier it is to achieve your goals.