Motivational Mondays- 1 week of healthy

Good morning all, and happy Monday! Today I wanted to give you guys a full 7 day meal plan! Although I offer this service on my website, specific to your goals; here is a general plan full of healthy food choices. I have received several emails from interested fitness folks that aren't really sure where to begin, so I figured a week long plan on food would be a great start. So to all you who have emailed, here you go! Don't forget to comment or email me with your results next week!

For just 7 days, this week before thanksgiving, try and eat only these healthy foods! Before you eat too much food the week of thanksgiving (even though I say, don't do it!), give yourself a healthy cleanse! 

No fast food or processed foods! Just stick to the plan. See if by Sunday you aren't feeling & looking better! If you have a family, all the better, let them join in too! 

It won't be easy, and temptation is all around, but don't fall for it! Set a goal for this week to stick to the plan and do it!!! 

If you are interested in learning more about nutrition, you can purchase my eBook which includes lots of recipes & food ideas, with portion guides. http://lifeofabballwife.wix.com/mwfit 

Now to the plan....

Follow this plan for the next 7 days. Do not eat anything not on the list. It doesn't matter when you begin. You can grocery shop today and start tomorrow. It doesn't have to be a Monday- Sunday thing! Just try it for the next 7 days. 

If you have a gluten intolerance, don't eat meat, or are allergic to nuts or seafood...or just don't like some of these, remember this is just a generic plan. I offer specific plans to accommodate all those issues, but try and use the meals you can based on your needs & repeat some of them if necessary! 

Day 1 

Breakfast: 2 pieces of whole wheat toast, w/ light butter & 1 teaspoon of jam.

Snack: 15 almonds 

Lunch: 6 oz grilled chicken breast over a  spinach salad, topped with 2 tbsp lowfat dressing. One piece of fruit (Apple, orange, etc) 

Snack: 6 oz nonfat vanilla yogurt, 10 raw almonds

Dinner 
1 cup pasta with 1/2 cup tomato sauce,
Green salad with 1 tsp balsamic vinegar, fresh squeezed lemon for flavor

Day 2

Breakfast:

1 cup berries mixed with 1/2 cup nonfat yogurt,1/4 cup granola

Snack: 1 cup mixed berries 

Lunch: 3 slices deli meat, 1 slice lowfat cheese, 1 tomato- sliced, seasoned with salt & pepper, and 1 piece whole-wheat bread

Snack: Cucumbers or celery w/ fat free ranch (2 tablespoons)

Dinner 
3 cups ground turkey with 1 tbsp shredded lowfat cheese, and baked tortilla chips (about 14 chips).
*you can spread the chips on a plate & place the turkey meat and cheese on top like nachos. Add fat free sour cream (1tsp), onions, tomatoes, & jalapeños for flavor. 

I piece of fruit for dessert. 

Day 3

Breakfast: 3 egg whites with grilled veggies, 1 plain slice whole-wheat toast 

Snack: 6 oz. non fat Greek yogurt 

Lunch: Progresso canned 100 calorie soup, Side salad with 1 tbsp lowfat dressing, & 1/2 cup of mixed nuts

Snack 
1 piece of fruit (Apple, orange, etc)

Dinner 
6 oz salmon or tilapia, seasoned with low sodium soy sauce & pepper. Spinach salad w/ fat free dressing. 1/2 cup brown rice. 

Day 4

Breakfast: 2 boiled eggs, 1/2 cup mixed berries, 1 slice of whole-wheat toast 

Snack: 1/2 cup mixed nuts 

Lunch 
4 slices of deli meat, a side of veggies, 1 slice of cheese, 1 piece of fruit. 

Snack 
fresh fruit with 6 oz. of nonfat yogurt

Dinner 
1 cup steamed veggies and 4oz. steamed shrimp, chicken, or lean beef.1 tbsp garlic, soy, or honey glaze sauce, and 3/4 cup brown rice. 

Day 5

Breakfast:

1 slice of whole-wheat toast with 1 tablespoon all natural peanut butter and 1/2 sliced banana

Snack: 1/2 cup of fruit, 10 raw almonds

Lunch 
1 whole-wheat pita filled with 5 slices of deli meat, arugula, sliced tomatoes and onion, 1 teaspoon light mayo or mustard
1 cup of fruit

Snack 
1 oz raw pecans

Dinner 
6 oz chicken, or lean beef (steak), baked sweet potato with a side salad with 1 tbsp fat free dressing

Day 6

Breakfast: 2 scrambled eggs, 1/2 a banana, & 1 cup mixed berries

Snack: 1/2 cup mixed nuts, 1 piece of fruit

Lunch 
2 whole-wheat pieces of bread with 4 slices of deli meat, 1 slice lowfat cheese, onion, lettuce, 2 tomato slices, and 1 tbsp mustard or light mayo & 1 cup of fruit

Snack 
Cucumbers or celery with 2 Tbl. of fat free ranch

Dinner 
4 oz. of canned tuna (canned in water), 1 boiled egg, 1 piece of whole-wheat toast,  and 1 cup of fruit. 

Day 7 

Breakfast: Toasted bagel with 2 tsp light cream cheese and 1 boiled egg

Snack: 1 apple with 1 Tbl. of natural peanut butter

Lunch 
Whole wheat pita with 4 slices of deli meat, with 1 tbsp lowfat mayo or mustard, arugula, tomato, & 1 slice of low fat cheese.

Snack 
1 medium tomato seasoned with fresh basil, 1oz. Low fat feta cheese.

Dinner 
6 oz skinless chicken breast grilled  with 1/2 chopped onion and fresh garlic, topped with 2 tbsp shredded Parmesan cheese.
1 cup green beans sautéed in 2 tsp olive oil
1 grapefruit 

Let me know how this works for you!!! Have a great week to you all and stay motivated!

Don't forget to drink at least 8-10 glasses of water per day! 

-Morgan