Look-great meal plan
There may be some truth to the old saying "you are what you eat." Especially if you're after vibrant skin, bright eyes, shiny hair and inner peace (and who isn't?). It starts with what you put into your body on a daily basis – think of it as inner grooming. No amount of expensive products or outer cleansing can give you that natural glow that comes from eating well and taking care of your body.
So how do you do it? Start by eating plenty of fruits, vegetables and whole grains whenever you can, rather than reaching for refined foods (think chips, doughnuts, cakes, dessert squares). Non-refined foods act as natural scrubbers and cleaning agents for your inner tissues, while the vitamins and antioxidants detox your body and keep you younger-looking and disease-free. Plus, they're low in calories.
Getting plenty of sleep and relaxation, as well as at least 30 minutes of calorie-burning activity a day, will also go a long way in making you feel and look great. And if you're going to invest in any kind of beauty product, make it sunscreen. You'll be protecting your skin against sun damage and preventing skin cancer. And don't forget water: a minimum of six to eight cups of non-caffeinated drinks a day is essential to maintaining proper hydration and digestion.
Here's a meal plan that provides a modest 1,500 calories a day and contains all the healthy ingredients you need in your diet to ensure the right vitamin, mineral, antioxidant, phytochemical (natural plant chemicals) and other anti-aging elements. Follow it to look great and feel even better!
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| Breakfast • 1 cup (250 mL) milk • 1 slice whole-grain toast • Dab of margarine • 1 small tangerine |
| Snack • 3/4 cup (175 mL) yogurt (2 per cent fat or less) |
| Lunch • Large spinach salad: 1 hard-boiled egg; 1 slice ham, diced; 2 mushrooms, sliced; 2 strawberries, sliced; 2 cups (500 mL) spinach • 2 tbsp (30 mL) salad dressing of your choice • 4 pieces Melba toast • 1 cup (250 mL) fresh strawberries |
| Snack • 1/2 cup (125 mL) almonds • 1 cup (250 mL) herbal tea |
| Dinner • Fish in a flash – 1 serving • 6 stalks asparagus • 1 cup (250 mL) brown rice, cooked • 1 apple • 1/2 cup (125 mL) skim milk |
| Breakfast • 1 cup (250 mL) skim milk • 1 oatmeal-based power bar (such as Quaker Chewy Cranberry Almond Oatmeal Bar or Nature Valley Oats and Honey Granola Bar) • 1 orange |
| Snack • 1 banana |
| Lunch • Fish in a flash (left over from Monday's dinner) – 1 serving, green onion, mayonnaise in whole wheat pita bread • 1/2 cup (125 mL) baby carrots • 1 pear |
| Snack • 1/2 cup (125 mL) walnuts |
| Dinner • Grilled chicken with sweet peppers – 1 serving • Roasted potatoes – 4 pieces from 1 potato • 1 apple • 1 cup (250 mL) skim milk |
| Breakfast • 1 cup (250 mL) skim milk • 3/4 cup (175 mL) high-fibre cereal (with bran, whole wheat, oat bran, etc.) • 1/2 cup (125 mL) blueberries |
| Snack • 3/4 cup (175 mL) yogurt (2 per cent fat or less) |
| Lunch • Turkey breast sandwich: 2 slices multi-grain bread; 2 slices turkey breast; lettuce; cucumber slices; squirt of mayonnaise • 1 apple |
| Snack • 1 peach |
| Dinner 20-minute meatballs and spaghetti – 1 serving • 1 cup (250 mL) broccoli • 1 kiwi fruit • 1/2 cup (125 mL) skim milk |
| Breakfast • 1 cup (250 mL) skim milk • 1 small bran muffin • 1/2 cup (125 mL) pomegranate juice |
| Snack • 1/2 cup (125 mL) roasted peanuts |
| Lunch • 20-minute meatballs and spaghetti (left over from Wednesday's dinner) – 1 serving • 1 cup (250 mL) celery sticks • 1 plum |
| Snack • 1 orange |
| Dinner • 5-minute summer stir-fry – 1 serving • 1 1/2 cups (375 mL) vermicelli noodles • 1 apple • 1 cup (250 mL) skim milk |
| Breakfast • 1 cup (250 mL) skim milk • 1 pkg instant oatmeal • 1 kiwi |
| Snack • 1/2 cup (125 mL) trail mix |
| Lunch • Tuna salad on whole wheat bread: 1/2 can tuna; mayonnaise; green onion; pepper; 2 slices whole wheat bread • 1 apple • 1 small square dark chocolate (70 per cent cocoa) |
| Snack • 1 medium oatmeal and raisin cookie |
| Dinner • Eggplant steaks with chévre and tomatoes – 1 serving • Black bean & corn salad – 1 serving • 1 cup (250 mL) skim milk |
| Breakfast • Breakfast shake: 1/2 cup (125 mL) skim milk; 1/2 cup (125 mL) yogurt; 2 tbsp (30 mL) orange juice; 2 strawberries, sliced; 1/2 banana, sliced – blend well • 1/2 cup (125 mL) almonds |
| Lunch • 1 cup (250 mL) low-sodium tomato juice • Asparagus-spinach salad – 1 serving • 1/2 cup (125 mL) pineapple |
| Snack • 1 orange |
| Dinner • 1 cup (250 mL) tossed greens • 2 tbsp (30 mL) salad dressing of your choice • Braised shanks with balsamic onions & sun-dried tomatoes – 1 serving • 1 cup (250 mL) mashed potatoes • 1 cup (250 mL) green beans • 1 cup (250 mL) skim milk |
| Snack • Cappuccino brownies – 1 |
| Breakfast • 1 cup (250 mL) skim milk • Florentine frittata – 1 serving • 1/2 cup (125 mL) strawberries |
| Lunch • Steak & garden fresh salad – 1 serving • 1 mango |
| Snack • 6 vegetable crackers |
| Dinner • Silky butter chicken – 1 serving • 1 cup (250 mL) basmati rice, cooked • 1 cup (250 mL) watermelon |
| Snack • 1 bag microwave popcorn |
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