Healthy Eating and Weight Loss Plan
For over a decade I have worked with clients and myself to find healthier ways to
eat and lose weight when needed. A lifelong process. What I have learned is that it
does not have to be complicated and the rewards of a healthier life style are many.
More energy, lower stress, feeling better, looking better, improved self esteem,
better sex, disease prevention...the list goes on and on. The food part, is just a part,
of the plan. Exercise is necessary, as well. I think one of the keys to accomplishing
both is creating a food plan and workout routine that are both something that you
enjoy and can sustain long term. Make them flexible, realistic and about you. Give
yourself room to make mistakes. Start slow and check in with yourself as you go
along. Another part is acceptance of where you are at and keeping motivated to
where you would like to be. Perfection is not the goal. Keep it simple.
Healthy Eating and Weight Loss Personal Cooking Service
Service Notes
- 3 meals per day and 2 snacks
- 3 day minimum
- All meals in one service are delivered at one time on Monday or Tuesday afternoon
- Meals and snacks are portioned individually per serving.
- Vegetarian menus are available
- Limited space available
- Orders must be made by Friday the week before
- Regular week to week clients are emailed the menu the week before
Pricing
3 day service includes 3 meals & two snacks per day (9 meals and 6 snacks total): $180
4 day service includes 3 meals & two snacks per day (12 meals and 8 snacks total): $250
Menus: Week of June 21st
Day 1
Breakfast
Boiled Egg/Low sodium vegetable juice
Snack: Rainer cherries
Lunch
Beef and Broccoli with Brown Rice
Snack: Cheese Stick
Dinner
Slow Cooked Salmon with Peas and Asparagus
Day 2
Breakfast
Yogurt – fat free
Snack: Strawberries
Lunch
Prawns with Vietnamese Cucumber Salad
Snack: Low sodium vegetable juice
Dinner
Braised Chicken with Summer Vegetables and Pasta
Day 3
Breakfast
Yogurt – fat free
Snack: Almonds
Lunch
Halibut with Sweet Corn, Summer Squash and Basil
Snack: Blueberries
Dinner
Spanish Meatballs with Brown Rice
Food Plan Keys
Eat a little of everything often. All the food groups count. You body needs them.
Try to eat what the seasons offer when able
Keep it simple
Low to no alcoholic
Low sugar intake: pastry, candy, ..etc – fruits ok
Drink Water
Try to eat a little form of protein in the morning and every 3-4 hours throughout the day
Don’t skip meals: avoid being over hungry
Try to avoid eating extra huge servings
Snack
Avoid Fast Food!
Plan ahead but not too far ahead
Give yourself room
Be creative with your food choices
Exercise 3 -5 days a week 20 minutes or more
Cardio – walking, running, swimming,
Strength building – calisthenics - full body, (counts as cardio as well) lite weight lifting
Stretching
For over a decade I have worked with clients and myself to find healthier ways to
eat and lose weight when needed. A lifelong process. What I have learned is that it
does not have to be complicated and the rewards of a healthier life style are many.
More energy, lower stress, feeling better, looking better, improved self esteem,
better sex, disease prevention...the list goes on and on. The food part, is just a part,
of the plan. Exercise is necessary, as well. I think one of the keys to accomplishing
both is creating a food plan and workout routine that are both something that you
enjoy and can sustain long term. Make them flexible, realistic and about you. Give
yourself room to make mistakes. Start slow and check in with yourself as you go
along. Another part is acceptance of where you are at and keeping motivated to
where you would like to be. Perfection is not the goal. Keep it simple.
Healthy Eating and Weight Loss Personal Cooking Service
Service Notes
- 3 meals per day and 2 snacks
- 3 day minimum
- All meals in one service are delivered at one time on Monday or Tuesday afternoon
- Meals and snacks are portioned individually per serving.
- Vegetarian menus are available
- Limited space available
- Orders must be made by Friday the week before
- Regular week to week clients are emailed the menu the week before
Pricing
3 day service includes 3 meals & two snacks per day (9 meals and 6 snacks total): $180
4 day service includes 3 meals & two snacks per day (12 meals and 8 snacks total): $250
Menus: Week of June 21st
Day 1
Breakfast
Boiled Egg/Low sodium vegetable juice
Snack: Rainer cherries
Lunch
Beef and Broccoli with Brown Rice
Snack: Cheese Stick
Dinner
Slow Cooked Salmon with Peas and Asparagus
Day 2
Breakfast
Yogurt – fat free
Snack: Strawberries
Lunch
Prawns with Vietnamese Cucumber Salad
Snack: Low sodium vegetable juice
Dinner
Braised Chicken with Summer Vegetables and Pasta
Day 3
Breakfast
Yogurt – fat free
Snack: Almonds
Lunch
Halibut with Sweet Corn, Summer Squash and Basil
Snack: Blueberries
Dinner
Spanish Meatballs with Brown Rice
Food Plan Keys
Eat a little of everything often. All the food groups count. You body needs them.
Try to eat what the seasons offer when able
Keep it simple
Low to no alcoholic
Low sugar intake: pastry, candy, ..etc – fruits ok
Drink Water
Try to eat a little form of protein in the morning and every 3-4 hours throughout the day
Don’t skip meals: avoid being over hungry
Try to avoid eating extra huge servings
Snack
Avoid Fast Food!
Plan ahead but not too far ahead
Give yourself room
Be creative with your food choices
Exercise 3 -5 days a week 20 minutes or more
Cardio – walking, running, swimming,
Strength building – calisthenics - full body, (counts as cardio as well) lite weight lifting
Stretching
