Mixed leafy greens topped with 5 ounces of protein (chicken, turkey, salmon, shrimp or tofu), half-cup beans and unlimited non-starchy vegetables (see the photo at the bottom of this post for vegetables you can choose). And by powering down electronics, you’ll be present and more mindful during the meal. Protein and produce provide a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. You’ll also need to take a break from electronics, including computers, TVs and smartphones. At lunch, you’ll enjoy tasty options packed with ample protein (think chicken, turkey, lentils, eggs, low-fat dairy and more) and 2 cups produce (specifically non-starchy veggies from the unlimited list below). Midday meals follow Joy’s “3 P Plan” - that stands for protein, produce and powering down.
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Health & Wellness How to stop snacking all day while working from home Lunch recipes “Mug” French toastįrench toast fanatics, this recipe is for you! It’s sweet and delicious, and there’s no skillet required. These sweet and yummy protein pancakes are a breeze to whip up (and then clean up). Bacon, egg and cheese sandwichĬraving a warm and hearty morning meal that will leave you feeling focused and energized? Lean egg whites, Canadian bacon, reduced-fat cheese and a whole-grain English muffin are the secret ingredients in this slimming breakfast sandwich. It's fast and easy to put together and fun to devour. Who wants sushi for breakfast? With this fruity spin, even the kids will dig in - no chopsticks necessary.
This protein-packed smoothie will keep you energized until lunchtime. Add your choice of berries - fresh or frozen! 6. The power of this colorful parfait lies in its energizing combo of protein-rich yogurt and fiber-rich berries. Or try this recipe for chocolate banana overnight oatmeal. You can substitute apple with 1/2 cup any fruit of choice. One whole egg and three egg whites scrambled with any veggie combination (chopped tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and one slice of whole grain toast OR one orange or half of a grapefruit. Enjoy with half a grapefruit or one orange on the side. One slice of whole grain toast topped with 1/4 smashed avocado and one poached, hard-boiled or scrambled egg, with a sprinkling of preferred herbs and ground black pepper. Skip the sugar and enjoy a splash of optional milk.
Choose between a cup (or two) of coffee or black/green tea. Also, sip on a “beverage booster” for an extra shot of morning energy. ( Click here to see a larger version of the meal planner!) TODAY illustration Breakfast recipesĮach morning meal follows a "10/4" winning combination, meaning these meals consist of at least 10 grams of protein and at least 4 grams of filling fiber to help jump-start your day and keep you energized until lunchtime. Simply mix and match breakfasts, lunches, dinners and snacks to make a custom menu just for you. Below is a week's worth of menu options that can be repeated throughout the month.
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