Meal Ideas. Everyday Meal & Snacks. Smart choices to help you stay full and content Busy as a Mother LLC All Rights Reserved

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1 Meal Ideas Everyday Meal & Snacks Smart choices to help you stay full and content

2 breakfast People get hung up on thinking their metabolism will be corrupted if they don't eat breakfast, but consider how our bodies have been optimized for the past two million years. Breakfast wasn't something cavemen could count on and often they went without until a successful day of hunting and gathering. Consider aligning yourself more closely with your historic genetic experience and be mindful of your hunger. Don't force breakfast. If you are hungry, eat. If you aren't, plan for being hungry later and pack accordingly. Each day will be different, and the more whole food focus you put on your diet, the easier it will be for you to gauge your hunger.

3 breakfast Our genetic ability to thrive on intermittent eating habits is an important concept to retain because it unburdens us of having to eat every meal on a set schedule, to balance food groups (meat with proteins, grains with protein, etc.), or to align our foods with time-of-day traditions (cereal for breakfast). YOUR GOAL: Mindful eating Focus on fill power foods and break out of the habit of eating standard breakfast foods that will inspire cravings all day. Mark Sisson, Author of "The Primal Blueprint"

4 breakfast Not hungry? It's OKAY. Plan for being hungry later and pack accordingly. If you are hungry, it is critical to start your day off right by choosing food that will support your efforts and goals. Food that will fill you up, give you energy and get you to lunch. veggie scramble green smoothie leftover meat & vegetables full-fat plain Greek Yogurt fruit nut & seed granola high protein bar** waffles/pancakes pastry/muffins fat-free yogurt fruit juice crepes/wraps breakfast bars cereal protein powder & almond milk

5 lunch Where do you eat your lunch? In front of your computer or TV screen? Behind the wheel? While working? Part of the mind/body experience of weight loss and healthy living is paying attention to the food on your plate. Often we rush through lunch and barely recall any level of appreciation for all the calories we just consumed. We don't give our body time to adjust to eating and as a result, tend to overeat, time and again. YOUR GOAL: awareness eating hydration an abundance of vegetables, some healthy fats, higher focus on protein

6 lunch The right focus of foods at lunch can continue the comfortable fullness you achieved at breakfast and keep you in control for the time of day habits and cravings often kick in. super veggie salad + protein veggies, chicken & hummus lunch meat 'wrap' potatoes/fries/chips battered/fried foods tortillas + corn-based products hard-boiled eggs bread/bun can of tuna w/lemon + veggies wraps bunless burger + salad protein shake soda, sugary drinks pizza rice & pasta

7 lunch Savor. Appreciate. Enjoy. Acknowledge flavor combinations and textures. Set your fork down between bites and chew more than you used to. Adding this time to your dining experience allows your stomach to catch up to your actions, resulting in eating less and filling up faster. Do not deprive yourself. If you eliminated something from your diet, replace it with more of the meal offerings or any of the approved foods on the list.

8 snacks Habit or Hunger? Step 1: Ask yourself "Am I hungry?" Step 2: If I'm not hungry, what am I? Angry? Bored? Sad? Thirsty? Overwhelmed? Procrastinating? Don't eat just because it's available or others are snacking. Remember your overall goal. Do not deprive yourself if you are hungry. Step 3: Still feeling hungry? Choose a combination of snacks that will fill you up and keep you content. YOUR GOAL: Choose snacks that provide fill power and support your goals instead of foods that will keep you hungry all night long.

9 snacks The afternoon is likely the most difficult time to stay focused and on track. Habits, fatigue, distraction and boredom set in and you look for something to brighten your mood. Choosing correctly can mean avoiding guilt and late-night cravings. veggies with dip or hummus single serve packs of nuts beef jerky hard boiled eggs low sugar energy/protein bar cheese stick + lunch meat protein shake pickles + olives vending machine snacks dried fruit frappuccinos high sugar energy bars soda, sugary drinks popcorn candy bars candy apple + nut or sun butter

10 dinner Leave your excuses at the door. The truth? People make time for what they want to. This meal is important and you (and your family) deserve quality food and quality time. Fire up the crock pot on the days you know you will have less time preparing dinner. Your focus at dinner should be on protein and vegetables. As much as you would like to eat. Recognize the changes to your palate as your taste buds reawaken. Yes, even they need to evolve their preferences.you will gain sensitivity to flavors (especially salt) and have a whole new appreciation for whole foods. YOUR GOAL: Use dinner as a way to slow down and enjoy family. Give yourself 30 mins for cooking and 30 minutes to enjoy dinner as often as possible.

11 dinner Dinner can be the most chaotic time of day. Planning your meals in advance reduces the stress of preparing dinner and alleviates extra trips to the grocery store. Spend Sunday morning planning your meals and stock your fridge with everything you will need for the week. grilled protein + veggies crockpot meals rotisserie chicken + veggies egg veggie frittata + bacon pasta/rice tortillas/buns/dinner rolls liquor (red wine ok) potatoes/french fries "fridge dump" cobb salad soda, sugary drinks meatballs + sauce + broccoli fat-free salad dressing quinoa taco casserole high sugar condiments food with forks pizza

12 dessert We live in exciting times when it comes to dessert. From the popularity of alternative flours like almond and coconut, to the favoring of fullfat treats in lieu of the high sugar options, dessert can and should be enjoyed! These days any internet search will provide countless recipes focused on your 14-day and beyond criteria. Paleo recipes use minimal sweetening with whole foods like raw honey and maple syrup, both of which provide minerals and nutrients (but it is important to note they are still recognized in our body as sugar). YOUR GOAL: End your day on the right note. Treat yourself, but in a way that respects your efforts and focus. Stevia is considered a great sugar alternative for sweetening dishes.

13 dessert Dessert can still be a part of a healthy diet. While you will see your cravings for sweets greatly diminished, it's natural to want to complete your meal with something sweet. Indulgences are the most satisfactory in the first few bites. You may find it leaves you feeling content and in control to stop before the flavor sensation dulls and the guilt kicks in. 70% or higher dark chocolate chia pudding dark chocolate covered almonds glass of red wine berries with whipped cream alternative flour desserts cake + cookies + pies liquor (red wine ok) ice cream** soda, sugary drinks frozen yogurt candy + milk chocolate fruit crisp