Hey guys!
How are you? I know it’s been a minute. I hope all is well. It’s June! We are halfway into the year and summer is really here. As much as the word “summer body” gets criticism, I do know that in summer we tend to wear less clothing, so it only makes sense to make sure that your body is in tip top shape. I have been on a weight loss journey for a bit, but this summer, I want to be very intentional about my health and Fitness.
That’s why I have created a fitness challenge that I would love you all to join me on. Whether your goal is to lose weight, gain weight or just be healthy all round, this challenge is for you. So, let’s get to it.
NUTRITION PLAN
- Eat MOSTLY VEGETABLES
- EAT MORE FRUITS
- EAT LEAN PROTEINS
- COMPLEX CARBS- BROWN RICE, QUINOA, WHOLE WHEAT, SWEET POTATOES
- NO SUGAR
- NO PROCESSED FOODS: If it comes in a wrapper or box or has lots of chemicals and preservatives it’s a NO (UNLESS it’s natural like nuts, seeds, or packaged healthy choices)
- NO FRIED FOODS
- LOOK AT NUTRITION LABELS
*If it has more than 5-6 grams of sugar don’t get it
*Aim for less than 20% of sodium for foods
*Aim for at least 3 grams of fiber in foods
*Aim for lots of nutrience
- One cheat meal a week
- Drink AT LEAST 4 BOTTLES/GLASSES OF WATER A DAY
- No juice
FOOD LIST
PROTEINS
- Chicken (Breast, drum, hen)
- Turkey (Fresh or smoked but aim for fresh to reduce sodium)
- Fish (Salmon, Tilapia, Tuna)
- Shrimp
- Eggs
- Nuts
- Edamame (They have them roasted and salted in Walmart produce section-great for snack) Or cook them
- Mushroom
- Veggie protein (Meat substitute)
- Beans
- Lentils
VEGETABLES
- Broccoli
- Cauliflower
- Spinach
- Kale
- Asparagus
- Brussel Sprouts
- Mixed Vegetables
- Green Beans
- Stir-Fry Mix (Frozen at Walmart)
- Zucchini (Yellow and Green)
- Cabbage
- Bell Peppers
- Plantain
- Any veggie you like
FRUIT
Eat Fruit in moderation. I recommend using it as a snack and earlier in the day. (2-3 servings/day)
- Mango (Frozen at Walmart is cheap)
- Banana
- Orange
- Apples
- Pineapples (Frozen or canned is cheaper)
- Berries
- Kiwi
- Strawberry
- Grapes
- Peaches
CARBS
Keep this to a minimum. (1-2 servings a day)
- Sweet potato
- Brown rice
- Oatmeal
- If craving rice they have frozen cauliflower rice (I heard it actually taste good) or Frozen zucchini noodles)
- Quinoa
MEAL OPTIONS IDEAS
Breakfast
- Oatmeal with Banana and Berries
- Eggs with fresh spinach, onion, and bell peppers (on the side or as omelet). Eat with fruit/veg smoothie.
- Eggs with turkey sausage and or turkey bacon
- Quinoa fruit salad (Cook quinoa and serve with fruit) Similar to oatmeal and fruit. If feeling cheeky add no sugar honey
*Vary up your fruit with oatmeal to keep it interesting
*Include flax seed for extra health benefits
*Always eat your eggs with vegetables (Mushroom, broccoli or the WalmSart stir fry pack)
- Greek Yogurt (Plain) With Fruit (Berries) and Banana (A dap of honey). If hungry can eat with eggs or fruit/veg smoothie
Lunch/Dinner
- Grilled shrimp and asparagus with brown rice or quinoa. (If not that hungry just shrimp and asparagus)
- Grilled or baked chicken with sweet potato and broccoli
- Kale/or Spinach salad with chicken, berries, nuts, and bell peppers. (Can include other veggies ) Use olive and black pepper for seasoning. Or sriracha( Take out the fruit if so)
- Spinach Salad with (Fresh or cooked spinach, chicken black beans, corn, broccoli with salsa and light cheese)
- Baked fish with spinach and baked plantain
- Salmon with zucchini, broccoli and sweet potato
- Veggie burger salad with spinach, feta cheese, mushroom
- Turkey burger salad (Same idea)
- Zucchini noodles salmon and broccoli(CHOICE OF VEGGIE)
- Lentil soup with sweet potato (If season well, taste great)
- Chicken Tacos on whole wheat tortilla (Lots of veggies) or Veggie ground beeft
Basically any variation of protein and veggies and carbs once a meal/day.
SNACKS
Limit snacking to 1-2 times a day.
- Fruit
- Nuts
- Seeds (Pumpkin, sunflower, edamame, )
- AIR popped popcorn
- Light string cheese
- Carrots and hummus
FITNESS
- Aim to workout at least 3 times a week for at least 30 minutes a day
- You can do home workouts from YouTube- I love Pop sugar fitness, Fitness Blender, Emi Wong, Chloe Ting, Pop Pilates. There are so many options and it’s all free
- Run or take a long walk
- Go to the gym and do a combo of cardio and strength
- Do Group Fitness Classes at the Gym
I hope you all will join me in this challenge. I would love to hear how you all are doing with it.
Stay Healthy,
Abisola Xoxo
