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Meal Planning

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Sat, Jan 17, 2015 at 1:20AM

If you fail to plan, you already plan to fail! 

Meal planning is essential if you want to stay on track! 

I NEVER leave the house without my little cooler.  

I pack some water, an apple with a little glass container of mixed nuts, a protein shake and a protein bar.

It's when we are busy with our lives...our jobs  -- we get caught up and go, go go!  

Then...out of no where... the hungry horrors hit us like a ton of bricks!

What do we normally do?  

Eh..let's make a quick stop at Micky D's or Dunkins...we feel better for a little while....then by mid afternoon we get the CRASH!

Then what do we do?  Grab a coke...or a coffee...and we are off again....until the second crash hits and you're thinking about having to pick up the kids...the dry cleaning....homework...and you still have to cook dinner...

Sound familiar? 

Break this vicious cycle by prepping your meals and snack -- it takes practice but once you get it down it will make your life so much easier AND....

You will FEEL 100 times better! 

By feeding your body properly - you will gain more energy, kick up your metabolism, your brain fog will clear, you will get more accomplished, you will start to lose weight, and your health will improve

tremendously!

So plan your snacks, lunches and dinners for the week - do it on a Sunday and your mind and body will thank you!

Tip: Eat all meals 2.5 to 3 hours apart. Please don’t skip meals!

 

I use these handy containers when storing and portioning my fruits and veggies - HERE 

 

Snack idea 1:  

3 Celery sticks
2 tbs. Almond butter or other nut butter

Snack idea 2:

High quality protein bar

Snack idea 3:

1 hard boiled egg and a small apple

Snack idea 4:

1/2 c. Cottage cheese mixed w/1/2 Scoop Protein Powder (any type)

Breakfast idea:

Protein Shake:2 Scoops Chocolate Protein Powder
8 oz. almond milk, water or coconut milk, 4 ice cubes
1 tbs. Peanut butter

Lunch idea:

3 oz. Tuna packed in water
Bed of green lettuce
Chopped celery, green onion, and fresh cilantro for flavor
(Can be stuffed in an organic tomato)

Dinner idea:

5 oz Salmon baked or broiled
1/3 c Wild brown rice
1/2 c Mixed vegetables

Remember every time you eat to drink 8 oz water. 

 

Prep this the night before - then when you get home all you have to do is throw it in the oven!  


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About Integrity

About Integrity

Integrity Health is a franchise company residing in New Hampshire. We specialize in health coaching centers combining fitness with weight loss to optimize and promote optimal health.

 

We are proud to carry NOW Foods and Supplements at all of our health coaching locations. Get health, stay healthy!  GMP Certified for quality assurance!

 

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