DAY 15

“By failing to prepare, You are preparing to fail”― Benjamin Franklin

 

It’s time to break out into your happy dance because we are half-way through the challenge!

We’ve been discussing food the last few days preparing you for today — the day you get your 7-day meal plan! Grab your lemon/lime water and let’s get into it. 

 

Day 15 Wellness Action: Create a Meal Plan

A lot of us have a love/hate relationships with meal plans. We love them because they tell us what to eat without us having to think about it, but we hate them because they sometimes miss our favorite dishes.

Fear not! This meal plan is a guide to help you incorporate all we’ve been learning about eating healthy. You can move meals around or substitute with what’s available to you or any other changes you need to make to fit your schedule and lifestyle.

You will notice we do not focus on calories. Rather our focus is on eating wholesome, unprocessed or minimally processed meals that fuel your body. But you do have to watch your portion sizes. Here’s a guide to planning the perfect plate.

A meal plan is only half the battle. Now you have to make a list of the food items you’ll need to follow the meal plan, go shopping for them and prepare what can be done ahead of time. That’s your task today and through the weekend.

Click here to download your 7-day meal plan to use as is or customize to fit your lifestyle.

You can also download the following:

•   7-day customized meal plan + additional notes for each day
•   Blank editable meal plan template you can type into and/or print out to plan your future meals

Additional Radiant Read (at your leisure):

• Creating a Healthier Diet on Nigerian Cuisine
• Go Nuts! 5 Healthy Nuts to Snack On
• Easy Meal Planning for Busy Moms
• Juicing for Health: The Pros and Cons
• Juices or Smoothies: What’s Best for Health?
• Want to Make Better Food Choices? Read the Nutrition Label
• Recipes
  • Seafood Okra Soup with Oatmeal Fufu
  • Mango Lassi Recipe
  • Banana-Pineapple-Bitter Leaf Smoothie
  • Exotic Goddess Smoothie
  • Roasted Chicken with Potatoes and Carrots
  • Moin Moin with Unpeeled Beans
    • Moin-Moin: To Peel or Not to Peel the Beans

 

Day 15 Workout: Boxing Jump Rope Intervals

Boxers are arguably the fittest athletes around; they’re lean, strong and are as tough as they look. And while nobody expects you to step into the ring to get fit, you can emulate a boxer by doing some jump rope intervals.

For this workout jump rope for three minutes and then rest for one – repeat three times. Go as fast as you can but make sure you don’t tire yourself out too quickly and end up unable to complete the workout.

Once you have warmed up, follow the exercise demonstration in the video below to get started on today’s fitness challenge.

 

Can’t view video? Click here for full written exercise instruction.

Come on over to our Facebook group and let’s chat about the meal plan.