7-day healthy eating challenge for work at home professionals

One of the biggest benefits of working from home is being able to meet your health goals with ease. Whether you’re looking for more time to work out or plan a healthier diet, a work from home routine gives you the flexibility to do so. However, with all that flexibility and proximity to your kitchen, comes temptation as well. To help you stay on track with your health goals, we’ve put together a delicious and healthy 7-day menu for you!

Day 1: Monday

Breakfast: Porridge made with skimmed milk; one banana; one glass of pure, unsweetened juice; you can choose orange, apple or pomegranate, whichever you prefer.

Lunch: Tuna and fat-free mayo whole meal bread sandwich; bowl of low-fat fruit yoghurt; apple or pear.

Dinner: Stuffed potato with hummus dressing.

Snack: Cinnamon Apple

  • 1 medium apple, sliced
  • Ground cinnamon to taste

 

Day 2: Tuesday

Breakfast: 2 slices of whole grain toast with fat-free spread and a boiled egg; one glass of pure, unsweetened juice.

Lunch: Jacket potato with baked beans ; fresh vegetable salad.

Dinner: Lentil soup; whole meal roll with unsaturated fat spread.

Snack:  One pear.

 

Day 3: Wednesday

Breakfast: Bowl of sugar-free muesli with semi-skimmed milk and strawberries.

Lunch: Egg, tomato and cucumber whole meal bread sandwich.

Dinner: Whole wheat spaghetti with lean beef and veg Bolognese, salad with fat-free dressing.

Snack: Whole meal toast with low-fat spread; 300ml semi-skimmed milk

 

Day 4 Thursday

Breakfast: Poached egg on two slices of whole grain toast; one glass of pure, unsweetened juice.

Lunch: Whole meal bread roll with avocado, tomato and mozzarella cheese; one orange.

Evening meal: Spaghetti Bolognese; salad.

Snack: Carrot sticks; small handful of unsalted peanuts.

 

Day 5 Friday

Breakfast: 2 slices of whole grain toast with sunflower spread; honey and banana; one glass of pure, unsweetened orange juice.

Lunch: Grilled or baked chicken breast and a garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar.

Dinner: Slice of vegetarian pizza with salad and a jacket potato.

Snack: One banana; One cup plain yoghurt with two tablespoons honey.

 

Day 6: Saturday

Breakfast: One cup whole wheat flakes with one cup nonfat milk and one teaspoon sugar; One banana.

Lunch: Cheese and salad sandwich made with reduced-fat cheddar-style cheese, salad, whole grain bread and unsaturated fat spread.

Dinner: One cup steamed broccoli; One cup brown rice; Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing.

Snack: One cup blueberries.

 

Day 7 Sunday

Breakfast: Fig & Honey Yogurt

  • 2/3 cup nonfat plain Greek yogurt
  • 5 dried figs, chopped
  • 2 tsp. chia seeds
  • 1 1/2 tsp. Honey

Lunch:1 1/3 cups Creamy Fettuccine with Brussels Sprouts & Mushrooms.

Dinner: Grilled steak with baked potato wedges, grilled mushrooms, tomatoes, salad; fresh fruit salad.

Snack: 1 cup raspberries

Following a healthy meal plan isn’t too hard, but if it’s your first time, the planning can take a little getting used to. Even if you don’t stick to the plan for each and every meal, don’t feel disheartened. It’s completely fine to make alterations; the key is to find a meal plan that suits your individual needs.

 

Recipe and meal references:

http://www.eatingwell.com/article/289964/7-day-dash-diet-menu/

http://www.deliciousmagazine.co.uk/stories/seven-day-eating-plan/

https://www.bhf.org.uk/heart-matters-magazine/nutrition/eat-well-on-a-budget/sample-menus