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7 DAY MAKE AHEAD MEAL PLAN

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LET’S BEGIN Most of us would like to lose a bit of weight, increase energy, and feel healthier. The easiest way to do this is with a healthy, real food-based diet and a few healthy habits. Yet it’s not always as easy as it sounds. Why? Because life gets in the way. You get busy. You get tired. And when you get caught out unplanned and unprepared, you make bad food choices. Let’s face it: they are often faster and more convenient. That’s why planning and preparing meals ahead of time is one of the best strategies towards healthier eating, especially if you have fitness or weight loss goals.

Having your fridge and freezer stocked with nourishing food takes away the stress and worry about what to cook; and, most importantly, it keeps away the temptations. That’s exactly why we’ve put together our make-ahead meal plan, complete with delicious, real food recipes and shopping lists that will cover you for five dinners, lunches, and breakfasts. Want to know the best part? We’ve done all the planning for you. All you need is about 3 hours of cooking to get most of your meals for the week ready ahead of time. Seriously! Our step-by-step batch cooking plan shows you how to get all your meal prep done at the weekend, so your healthy dinners take no more than 15-20 minutes from fridge to table. Our 7-Day Eat Better Challenge We ask you to follow our basic food guidelines and to implement 1 to 3 daily healthy habits from our 9-week GetHealthyWithJnr program. Use this meal plan, or you can create your own dishes. In just seven days you can feel lighter, sharper, and more energetic.

Yes, you can implement this meal plan in your own time - but for extra support and motivation, it’s worth participating in our live challenge. You’ll follow the plan with hundreds of other people around the world, get guidance from our dedicated coach, and connect with others on our vibrant Instagram Page ( @FITNESSJNR). Plus, you will receive daily motivational emails to keep you on track. Okay, let’s get cooking. Please read through the plan guidelines, prep notes, and recipes before you go shopping. If you have any questions about the plan or the recipes, please leave a question in our DM's or email us ( FitnessJnr@outlook.com

PICK A DAILY HEALTHY HABIT 

WARM LEMON WATER EVERY MORNING To help improve your digestion and to assist your body with detoxification, we recommend starting the day with a glass of warm water mixed with two tablespoons of lemon juice or apple cider vinegar.

30 MINUTES OF EXERCISE EVERY DAY We ask you to exercise for 30 minutes every day for 7 days. You can alternate between flexibility, cardio, and strength workouts: brisk walking, running, swimming, yoga, pilates, weightlifting, rock climbing, dancing, and hiking. Pick something you enjoy and try to choose a few outdoor activities.

SO, WHAT’S NEXT? If you’re following this meal plan as part of our live challenge, we recommend doing your shopping on Saturday and doing the meal prep on Sunday before we begin. Of course, you can also do this meal plan whenever you like. If you want to start on a different day than Monday, simply do your meal prep the day before you commence. You can substitute ingredients based on your own dietary requirements and seasonality. For example, brussels sprouts or other greens can be used instead of broccoli; other fruits can be used instead of berries for breakfast or in smoothies; Bolognese can be made with minced pork, lamb, or chicken. Tuna salads can be made with chicken. You get the picture!!! We’ve tried to keep it simple and accessible, but if you have any questions or if we’ve made a mistake, please let us know via Email: FitnessJnr@outlook.com
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