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Week 5 Premium Lifestyle Plan

Stay Focused on Nutrient Dense Fiber to Feel Fuller. When it comes to building healthy habits, small decisions add up over time. Start with soup and salad first! Fill up on vegetables and whole grains with nutrient dense fiber and start treating your fats and proteins more like condiments than the centerpiece of meals.

Having trouble with your 10,000 steps? What about pushups, sit-ups and all the other key exercises? Make yourself your first priority. You can do it!

Start a New Habit

Weekdays are typically easier to handle than weekends when it comes to living healthfully. Try taking an extra 15-minute walk around your office during the day or add another 15-30 minutes of light exercise once or twice a week. It’s a great stress reliever, and you’ll enter the weekend guilt free.

TIP

Have a late-night sugar craving that just won’t quit? Cut up pineapple or watermelon chunks once a week and keep them in the fridge to satisfy your sweet tooth. It takes a while to retrain your taste buds to become satisfied with natural sweet fruit, but you’ll be doing your body a favor. Enjoy fruit first!

TIP

Headed to a weekend party? Grab a quick healthy snack on your way out the door to help limit the sneaky liquid calories and snacks that add up at parties.

Monday

Beginning of Week Prep Day
1. Prep and marinate fajita meat. Mix tandoori spices and rub on fish. Wrap fish and store in refrigerator until ready to cook.
2. Prep first 4 ingredients of smoothies and acai bowl then place into Ziploc bags and store in freezer. Prep juicing and punch ingredients in large gallon-sized Ziploc bags.
3. Make Black Bean Corn Salsa. Make dressing for Caprese Salad.
4. Prepare Indian Spiced Lentil Stew.
5. Make Savory Breakfast Roll, wrap and store in refrigerator. Make crepes and add filling when ready to eat.
6. Prep roasted vegetables and roast in advance. Cook Fajita meat, slice and store in refrigerator.

Wednesday

Lunch

Lunch

Snack

Snack

  • 1/4 cup bean chips
  • 1/4 cup guacamole
  • cherry tomatoes

Thursday

Lunch

Lunch

Snack

Snack

  • cinnamon apples with pecans and dried cranberries

Mid-Week Prep Day
1. Prep High-protein Granola. Prep first 4 ingredients of Blueberry Acai Bowl.
2. Prepare salad ingredients for Cod with Red Pepper and Basil Salad.
3. Make Avocado Lime Soup.
4. Prep Mediterranean Tuna Wrap ingredients in advance.

Sunday

Lunch

Lunch

Snack

Snack

  • cinnamon apples with pecans and dried cranberries

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Foods to Include

  • Animal proteins: fresh or water-packed fish, wild game, lamb, duck, chicken and turkey
  • Dairy and eggs: omega-3 eggs, cheese
  • Dairy substitutes: nut milks such as almond milk and coconut milk, rice cheese, vegan cheeses
  • Whole grains: sprouted grains, brown rice, oats, millet, amaranth, teff, buckwheat, quinoa, black rice, wheat, barley, spelt, kamut, rye, triticale, corn, corn meal
  • Fruits and vegetables: whole fruits (unsweetened, frozen or water-packed), canned fruits, dried fruit, all vegetables (raw, steamed, sautéed, juiced, or roasted)
  • Vegetable protein: edamame, split peas, lentils, legumes, chickpeas, beans, soy, tofu, vegetarian meat substitutes, tempeh
  • Nuts and seeds: walnuts, hazelnuts, pecans, almonds, cashews, nut butters (peanut, almond), sesame, tahini, pumpkin and sunflower seeds
  • Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, coconut,
  • Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water
  • Sweeteners: brown rice syrup, agave nectar, stevia, honey, blackstrap molasses, maple syrup
  • Condiments: vinegar, vegan Worcestershire sauce, Braggs Amino Acids, all spices including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme and turmeric

Foods to Exclude

  • Animal protein: sausage, bacon, cold cuts, canned meats, frankfurters, hot dogs
  • Butter and mayonnaise: all
  • Non-organic or processed grains: white flour, white rice
  • Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit
  • Oils: shortening, salad dressings, hydrogenated oils and spreads
  • Drinks: soft drinks, soda, energy drinks, vitamin water
  • Sweeteners: white and brown refined sugars, high-fructose corn syrup, sugar substitutes, Splenda, Sweet and Low, sugar alcohols
  • Condiments: milk chocolate, ketchup, relish, jelly, barbecue sauce, teriyaki, pancake syrup,
Pantry Dry Goods

Pantry Dry Goods

  • brown rice or quinoa linguine noodles
  • rolled oats
  • corn tortillas
  • whole wheat tortillas or whole grain flatbreads
  • brown rice cakes
  • baked corn chips
  • short grain or regular brown rice
  • quinoa
  • 1 loaf whole grain bread
  • bean chips
  • almond or amaranth flour
  • sprouted grain cereal nugget cereal or Grape-nuts cereal
  • lentil
Spices, Oils and Sauces

Spices, Oils and Sauces

  • vegan protein powder
  • baking powder
  • strawberry preserves (fruit only, no sugar)
  • pesto
  • Dijon mustard
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • Balsamic vinegar
  • honey
  • extra-virgin olive oil
  • ground cinnamon
  • red pepper flakes
  • ground coriander
  • ground cumin
  • dry mustard powder
  • ground cinnamon
  • turmeric
  • Sriracha hot sauce
  • chili powder or cayenne pepper
  • smoked paprika
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • hemp seeds
  • natural almond butter or peanut butter
  • pitted dates
  • dried cranberries
  • honey
  • raw cashews
  • raw almonds
  • raw pecans
  • walnuts
  • ground flaxseed or chia seeds
  • raw sunflower seeds
  • raw pumpkin seeds
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
Frozen Goods

Frozen Goods

  • frozen lemon juice concentrate
  • frozen spinach
  • frozen cherries
  • frozen mango
  • frozen carrots
  • frozen beets
  • frozen acai
Canned Goods

Canned Goods

  • 2 cans black beans
  • 1 can beets
  • 1 can corn
  • 1 can diced green chiles
  • 2 cans diced tomatoes
  • 1 can garbanzo beans
Fresh Produce

Fresh Produce

  • 4 shallots
  • 2 onions
  • 1 red onion
  • 4-inch ginger root
  • 2 bulb garlic
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 bag fresh basil
  • 3 containers cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 1 bag baby carrots
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 1 bunch green onions
  • 1 bag romaine lettuce hearts
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 bag mixed baby spinach
  • 1 box mixed greens
  • 2 jalapenos
  • 2-3 medium zucchini squash
  • 4 portabella mushrooms
  • 1 pkg. sliced cremini mushrooms
  • 1 bunch asparagus
  • 2 beets
  • 1 sweet potato
  • 4 avocados
  • 1 bunch bananas
  • 4 lemons
  • 4 limes
  • 4 apples
  • 1 pkg. blueberries
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 2 cans tuna
  • 1 lb. turkey sausage
  • 1 lb. swordfish
  • 1 lb. chicken breast
  • 1 lb. cod
  • 8 oz. Parmesan cheese
  • 8 oz. Monterey jack cheese, grated
  • 8 oz. cottage cheese
  • 8 oz. grated cheddar cheese
  • 8 oz. Greek whole milk yogurt
  • 16 oz. Buffalo mozzarella
Pantry Dry Goods

Pantry Dry Goods

  • whole grain crackers, low-sodium
  • 1 loaf sprouted whole grain bread
  • bean chips
  • baked corn chips
  • brown rice cakes
  • corn tortillas
  • whole grain tortillas or flatbreads
  • pre-cooked brown rice packets
  • rolled oats
  • whole grain granola, unsweetened
Spices, Oils and Sauces

Spices, Oils and Sauces

  • Sriracha hot sauce
  • 1 jar corn and black bean salsa
  • cilantro lime dressing
  • balsamic vinaigrette
  • pesto
  • strawberry preserves (fruit only, no sugar)
  • salt
  • pepper
  • extra-virgin olive oil
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • natural peanut butter
  • pitted dates
  • dried cranberries
  • raw cashews
  • raw walnuts
  • raw almonds
  • pecans
  • ground flaxseed or chia seeds

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • spring water
  • 3 coconut water
  • 4 hemp, coconut, and turmeric milk
Frozen Goods

Frozen Goods

  • frozen cooked brown rice
  • frozen acai packets
  • frozen tropical smoothie starter
  • frozen berry smoothie starter
  • frozen lemon juice concentrate
  • frozen roasted vegetables
  • frozen sweet potatoes
  • frozen whole grain breakfast muffin
  • frozen pre-made vegetarian breakfast sandwich
  • frozen sausage and egg breakfast wrap
  • frozen whole grain waffle or pancake
Canned Goods

Canned Goods

  • 2 pkgs. pre-made Indian spiced lentils
  • 2 cans beets
  • 1 can black beans
  • 1 can garbanzo beans
Fresh Produce

Fresh Produce

  • 1 bunch cilantro
  • 1 bag fresh basil
  • 2 container cherry tomatoes
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 1 bag romaine lettuce hearts
  • 1 large bag mixed baby greens or spinach
  • 2 beets
  • 1 sweet potato
  • 3 avocados
  • 1 bunch bananas
  • 3 lemons
  • 3 limes
  • 4 apples
  • 1 pkg. blueberries
Animal Proteins

Animal Proteins

  • 1 lb. swordfish steak
  • 1 lb. frozen pre-cooked fajita chicken
  • 2 cans salmon
  • 8 oz. grated cheddar cheese
  • 8 oz. Greek whole milk yogurt
  • 16 oz. Buffalo mozzarella
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