DAY 1 Total Body Workout and Making Your Own Meals
Welcome to Day 1 of the Eat Food and Get Fit Challenge.
This challenge is all about teaching how you don’t have to eat a restrictive diet to lose weight, or just get fit.
You’re going to learn simple tips that can be incorporated into your diet to achieve sustainable results.
The overall goal is for you to learn how to put together meals that will help make your workout efforts more effective while helping you build a stronger body with more endurance.
Making Your Own Meals
Now for today’s nutrition challenge we’re going to start with Making Your Own Meals.
In 2021, 1/3 of the US Food Dollar was spent by American’s on eating out.
If you want to make healthier lifestyle choices it starts with what you put in your mouth.
Learning how to make your own meals where you can control how your food is prepared and what goes into it is key in improving your diet.
When preparing your food it’s important to use single ingredients in your foods to avoid too much sodium or sugar.
A lot of times it’s confusing about what to buy to cook because of tricky marketing tactics like sugar or fat free, even words like healthy and natural are used in labeling to mislead you into buying something loaded with other bad ingredients.
Below is a one day meal plan you can use the duration of this challenge and even after to help you create healthy and balanced meals at home.
Example Balanced Meal
brown rice (cooked) 3/8 Cup(s) 82 cal
drinking water 16 fl oz 0 cal
broccoli (boiled) 1 1/2 Cup(s) 82 cal
mediterranean chicken 1 serving 186 cal
MEAL TOTAL: Calories 350 cal / Carbs 35 g (38%) / Protein 30 g (33%) / Fat 12 g (29%) / Fluid 28 fl oz
ADDITIONAL NUTRIENTS: Sodium 293 mg / Fiber 9 g / Sugars 4 g / Starch 0 g / Vit b-12 1 mcg / Trans fat 0 g
/ Monounsaturated fat 0 g / Polyunsaturated fat 2 g / Sugar alcohols 0 g / Calcium 109 mg
mediterranean chicken Recipe
Ingredients:
- garlic 1 clove
- boneless skinless chicken breast (uncooked) 16 oz
- olive oil 2 Tbsp
- lemon juice 3 Tbsp
- Nutrition Totals:
- Calories 743 / Carbs 4 g / Protein 93 g / Fat 41 g / Fluid 13 fl oz
Instructions – 4 Servings
1. Crush garlic clove.
2. Place garlic and remaining ingredients in large resealable bag. Marinate in the refrigerator for 8-12 hours.
3. One hour before serving, preheat oven to 450 degrees F.
4. Line a baking sheet with foil or parchment paper, and place chicken on pan.
5. Bake for 18-25 minutes (depending on size/thickness of chicken breast), or until chicken is cooked through
and the juices run clear (internal temp of 165 degrees F).
Remember, put your own twist on everything. Where the recipe says chicken breast you can do chicken thighs, and cook them your way all the way down to the seasoning.
The Workout:
- Arm Circles; (30 Seconds each direction)
- Side to Side Lunges; (30 Seconds)
- Bird Dog; (30 Seconds)
- Hip Ups; (30 Seconds)
- Plank; (30 Seconds)
- Rest; (30 Seconds)
3 Rounds
Reset, and Get Ready for Day 2!
To maximize RESULTS Check out the 7 DAY Whole Foods Meal Plan.
