Welcome to Week 2 of your Wellness Journey. This week, we will focus on essential components of a healthy lifestyle: Meal Plans, Snacking, and Hydration.
Structuring Your Meal Plan
Healthy weight management isn't just about what you eat, but also how you structure your daily intake. A balanced 1,800 calorie meal plan is a great foundation. Here is an example of how you can build a nutritious day:
- Breakfast: 1 Herbalife Formula 1 Shake + 1 Fruit (OR 1 Protein Unit + 1 Grain + 1 Fruit, like 7 egg whites, half an English muffin, and half a grapefruit).
- A.M. Snack: 1 Protein Snack + 1 Fruit (e.g., a Protein Bar and a medium apple).
- Lunch: 1 Herbalife Formula 1 Shake + 1 Fruit (OR 2 Protein Units + 2 Vegetables + Salad + 1 Grain + 1 Fruit, such as 3oz chicken on whole-grain bread with chopped vegetables and salad greens).
- P.M. Snack: 1 Protein Snack + 1 Fruit.
- Dinner: 2 Protein Units + 2 Vegetables + Salad + 1 Grain + 1 Fruit (e.g., 6 to 8 ounces of grilled fish with steamed spinach, carrots, and whole-grain pasta).
Smart Snacking Ideas
Snacking doesn't have to be an unhealthy habit. Combat hunger by planning ahead! Here are snacks that won't blow your plan:
- Low fat latte made with semi-skimmed milk or soy milk
- Mini pita bread with a quarter of an avocado
- ½ cup low fat cottage cheese with ½ cup blueberries
- 15 baby carrots with 2 tablespoons low fat dressing
- 1 cup whole strawberries with 1 tablespoon chocolate syrup
Water Works: Staying Hydrated
Drinking plenty of water is an important part of maintaining a healthy weight. Water plays an essential role in helping your body process nutrients, maintain normal circulation, and keep the proper balance of fluids.
As a general guideline, try to drink two litres of water a day. If you exercise, you will probably need to drink more to replenish the water lost through sweating. The next time you're thirsty, think before you drink: while juices, sodas, and sports drinks may taste good, plain water is often the best choice for replacing lost fluids without adding excess sugar and calories!
Download the week 2 lesson PDF
Until next week!
Stay Safe, Stay Healthy
WLC Team
