21 Days Healthy Eating Program Week 3

 

 

 

 

                                                            Food Plan


Upon Rising : 1-2 cups of water + optional add 1tbsp chia seeds +  lemon squeeze+ fruit
* optional : herbal mint tea to ease digestion or Digestive Aid by Emtenan 

Breakfast : Salad + Protein + fruit/rice cake/whole grain bread

  • 2 eggs + 1 tsp butter/olive oil/mushroom/peppers +
    Salad ( lettuce, cucumbers, tomatoes, peppers, olives, chia seeds) +
    1 fruit OR
  • One big salad + 5 tbsp beans + tahini + small fruit 
  • 1/2 cup oats/1 cup water/1 tsp. butter/coconut milk/chia seeds+ 1/2 apple or banana/ 3 walnuts/ cinnamon 

Snack

  • Cucumbers, carrots & hummus OR
  •  Apples + 5 almonds OR apple + 1 tbsp almond butter
  • OR rice cake/almond butter/1/2 banana
  • Popcorn/ Raw chips

Lunch

  • Big salad bowl + 2 pieces chicken/beef + 5 tbsp rice or 1 medium potato
  • Big salad + fish + rice + tahini
  • Big salad + bowl of ملوخيه + rice + chicken
  • Optional : 1 date + 2 nuts OR 1-2 blocks dark chocolate


Herbal teas + water

Optional Dinner

  • Tuna salad
  • OR stewed apples+ chia+2  almonds

Module 3: How to Keep Going = Consistency

 

Motivation vs Consistency!

Truth bomb, it’s consistent action that brings about change not momentarily enthusiasm and motivation.
Because motivation goes easily, but consistent actions become habits that we do without thinking ….and it works on the long term!

 

 

We all love coffee, but how do you “use” coffee to serve your health 🤩.

Simply drink coffee before you workout to boost your performance and pump blood into your system 💪🥰.

What if you depend on coffee literally to wake up every morning or all day 🤔. Well, then your body is trying to tell you that you need more energy.

Tips to boost your energy:

1. Eat more live food, aka veggies 🥗 .

2. Take a vitamin B 12 supplement ✨.

3. Try bee pollen and royal jelly 🍯.

4. Get a boost from American Ginseng 🤩.

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