This is Day 3 of Live a Healthier Life in 21 Days Challenge. If you would like to participate, please sign up here.
My ideal meal plan includes:
- Breakfast – mixed bean soup or oatmeal soup, smoothie
- Lunch -Salad of fresh garden vegetables with nuts and fruit, squash or brown rice or whole grain bread
- Snack – Veggie juice, nuts
- Dinner – Salad, wild rice soup or squash
- Nothing after dinner.
My ideal meal plan can also be The Hallelujah Diet. I would love to try that some day.
I eat more fresh vegetables in summer when I have them from my own garden.
The following is from the 21DHL Forum.
Day 3 – Create Your Ideal Meal Plan
Today’s task is about creating your ideal meal plan. Writing out your ideal meal plan for the entire day – from breakfast, lunch, all the way to dinner.
Why is it important to have our ideal meal plan? The thing is, more of us probably eat based on what’s around us. Feeling hungry? Let’s see what’s there in the fridge. Want to grab a bite? Let’s head to the fast foods and get something quick. Is there food right there on the table? Let’s munch a little on it – it wouldn’t make a difference.
What we’re doing here isn’t eating based on what we truly want to eat, but merely eating because it’s convenient and accessible. And the thing is, this will keep happening all the time simply because we subject ourselves to what’s there in the environment. The pattern keeps looping over, and over, and over again, repeating and never stopping. The only time when it stops is when we put a stop to it. And for that to happen, we have to first be aware of what exactly we want to eat in our ideal diet. And that’s what we’re going to do today!
Step 1: Write out your ideal meal plan for a normal day (10 min)
Imagine you are in your ideal day now. What’s your ideal meal like, the meal that will bring you to your highest pinnacle of health and wellness? What would you want to be eating when you wake up? What would you be drinking? What would you have for lunch? How about in between meals? What would you have for dinner? Lastly, would you be eating anything in the few hours before sleep? If so, what would that be?
Write down all the foods that you’ll be eating in your ideal meal plan, including serving sizes where possible. Keep working on it until you’re 110% happy with this meal and you know that this is a meal plan where you’ll absolutely feel the happiest, the healthiest and most vitalized.
Step 2: Do a nutritional check with your plan (15 min)
Here, we’ll be doing a quick check on the calories and nutrition level. Just like what you did yesterday (via the calorie counter sites in Day 2’s task), check on (a) Calorie count (Cal – 1 cal = 4.18 KJ) (b) Fat content, in grams © If you’d like to record other information in your list (such as protein, carbs, vitamins, minerals, etc), feel free to do so!
Ensure that the calories and fat meet your nutritional requirements. Your calories should be in line with your BMR (or -/+ 500 calories lesser if you want to lose/gain weight, as recommended in the health industry). You should have a range of vitamins and minerals in your diet too. Click on this link and scroll down a little for a chart of important vitamins and minerals, and the role they play in your diet.
If you feel it doesn’t meet your nutritional requirements, go back and make adjustments to the plan until it does and you’re 110% happy with it.