With Thanksgiving and tailgate parties behind us, it's time to get serious about food choices. The holiday eating mindset can sometimes take over, turning the rest of November and the month of December into a food free for all. Then January rolls around, and the 5 pounds you worked so hard to lose a few months ago are back. And then some. If you are like us, the calendar is already filling with holiday functions and commitments, most of which will include, if not revolve around, food. We may not always be able to choose the foods we are offered at these functions, but we can control the portions we consume. I have yet to attend a holiday party where the guests were pinned down and force-fed cheesecake and eggnog. Now more than ever, live by the fool proof 80/20 rule (meals at home should be clean and light all month - 80% - to allow the wiggle room of holiday treats - 20% - ) Don't fall into the all-or-nothing trap -- "I missed my workout so I might as well have donuts for dinner." Eat well when you can, move when you can. Enjoy the holidays but don't waste calories on foods you don't love.
*This week's meal plan only includes 5 days, 3 of which are low carb days.
Day 1: (lower carb day)
Breakfast: egg beaters with veggies
Lunch: turkey lettuce wrap and Greek yogurt
Snack: fat free cottage cheese sprinkled with 1 tsp sugar free jello
Dinner: cauliflower "fried rice" with chicken and ginger/garlic snap peas
Day 2:
Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup and grilled reduced fat cheese sandwich
Snack: baby carrots with hummus and wheat crackers
Dinner: lean beef burger on thin bun, spinach and apple salad
Day 3: (lower carb day)
Breakfast: egg beaters with veggies
Lunch: veggie burger on greens
Snack: celery and peanut butter
Dinner: chicken with quinoa and asparagus
Day 4:
Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup, crackers, and cottage cheese
Snack: Greek yogurt with fruit and nuts
Dinner: chicken fiesta salad with corn and black beans
Day 5: (lower carb day)
Breakfast: chocolate peanut butter protein shake
Lunch: egg salad on bed of greens
Snack: fat free cottage cheese sprinkled with 1 tsp sugar free jello
Dinner: pork tenderloin, teriyaki broccoli and edamame