How To Create A Balanced & Healthy Meal Plan!

If you’re looking to gain, loose, or maintain the weight you have, understanding what/how/when to eat is important. Nutrition and fitness go hand and hand so before you can begin working out you must first understand the nutritional side of how to fulfill your goal! This video helps you to understand the basics of how to start your health & fitness journey by beginning with creating a balanced and healthy meal plan!

Go to http://www.choosemyplate.gov OR https://www.supertracker.usda.gov to begin creating your meal plan!
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Healthy Meal Prep | Week 1

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This week I’m sharing a brand new Meal Prep Menu to help you eat healthy all week long!

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Recipes for this week listed below!
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WEEK 1 MENU
Baked salmon
Long grain and wild rice
Sauteed spinach
Mediterranean salad
Carrots, zucchini and cauliflower
Pineapple and mango
Trail mix

WEEK 1 SHOPPING LIST

PRODUCE
lemon
garlic
parsley
baby spinach
cherry tomatoes
yellow pepper
carrots
zucchini
cauliflower
pineapple
mango

DELI
kalamata olives
feta cheese

SEAFOOD
salmon fillets x4

GROCERY
brown and wild rice
vegetable broth
olive oil
white wine vinegar
Greek seasoning http://bit.ly/1jmw9c4
salt and pepper
walnuts
almonds
dried cranberries
raisins

WEEK 1 RECIPES

Baked Salmon
4 salmon fillets
1 tbsp olive oil
½ lemon, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to taste

Place salmon on a parchment lined baking sheet.
In a small bowl, whisk olive oil, lemon juice, minced garlic, parsley, salt and pepper.
Pour over salmon fillets and allow them to marinate for 15-30 minutes.
Bake at 350°F for 15-20 minutes.
Broil on high for the final 1-2 minutes.
Store in the refrigerator for 3-4 days or freeze for up to 6 months.
Enjoy!

Sauteed Spinach
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced

In a large frying pan, heat oil over medium high heat.
Add garlic and cook for 30 seconds.
Add spinach and cover.
Cook for 2-4 minutes, stirring occasionally.
Store in the refrigerator for 4-5 days.
Enjoy!

Mediterranean Salad
2 cups cherry tomatoes
1 yellow pepper
¼ cup kalamata olives
¼ cup feta cheese, cubed
1 tbsp olive oil
1½ tbsp white wine vinegar
1 tsp Greek seasoning http://bit.ly/1jmw9c4
salt and pepper

Combine ingredients in a large mixing bowl.
Store in the refrigerator for 3-4 days.
Enjoy!

Trail Mix
1 cup almonds
¾ cup walnuts
¼ cup dried cranberries
¼ cup raisins

Combine ingredients in a large mixing bowl.
Enjoy!

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Forever Body Transformation – brand new for 2013!

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