3 Step Plan for a Week of Healthy Eating

refrigerator full of healthy food. fruits, vegetables and dairy products

refrigerator full of healthy food. fruits, vegetables and dairy products

Healthy eating doesn’t just happen with the snap of your fingers. It takes thought and a bit of work to make sure you are set up with everything you need. We have a plan you can follow to make sure you are doing what you need to get ready for a week of smart food choices.

  1. Start by cleaning out your fridge and pantry

Get rid of (or donate) anything that’s going to tempt you to overeat or blow your budget. If you share a kitchen with others, try designating one cupboard or shelf in the kitchen as your “healthy food only” section so that you only see the healthy stuff and don’t get tempted by other foods.

  1. Make a plan for your visit to the grocery store

Before you hit the grocery store, make a plan. Think through your upcoming week and what you  want for breakfast, lunch, and dinner. If you enter the grocery store with your week planned out, it’s easier to avoid buying foods that may hurt your calorie budget. Get some inspiration from this healthy grocery list.

Remember: the healthy items are generally around the edge of the store. Be aware of that when you’re in the store and aim to spend more time on the perimeter.

We know you’ve heard it a million times but it bears repeating, don’t shop hungry! On top of that, one study suggests you may even benefit from having a healthy snack (like an apple) before a trip to the store.

  1. Once you’re in the store:
  • Use a cart, not a basket. While it may go against your intuition to choose a cart over a basket, research shows that shoppers using a basket are more likely to make unhealthy purchases.
  • Visit the produce section first and choose brightly colored, nutrient-packed fruits and veggies. These foods are high in fiber, so they keep you full without using too many calories. Filling your cart with fruits and veggies ensures you have plenty of calorie friendly foods on hand.
  • Pick your protein. Protein helps you build and maintain strong muscles as you’re losing weight. Plus, it’s hard for your body to digest protein, which means you’ll burn more calories digesting protein. Focus on lean meats, fish, eggs, dairy, nuts, seeds, and fruit and veggies to get your protein in!
  • Consider stocking up on healthy staples. Having things like brown rice, whole wheat pasta, oatmeal, whole grain bread, and cans of beans in your pantry can quickly serve as a healthy side dish to a meal, making it easier to stay on track. Plus, these foods are all packed with fiber, which is key for weight loss!
  • Plan to snack smart by selecting some low-cal and filling snacks. Our favorites snacks to have on hand are popcorn kernels (air pop kernels in a brown paper bag in the microwave), frozen edamame, frozen fruit (a perfect sweet treat in place of ice cream) and granola bars (look for at least 3 grams of protein and fiber, and less than 10 grams of sugar).

Bonus Tip!

When you get home spend some time preparing your food for the week: Peel your veggies, wash your fruit and pre-portion your snacks. Anything you can do ahead of time will be a big help during week.

This article is brought to you by Lose It! advisor, Dr. Roshini Raj. Dr. Raj is a board certified gastroenterologist and internist. Dr. Raj is also a nationally-known media personality; she is a TODAY Show contributor, the Good Day NY Medical Correspondent (Fox5) and the Medical Editor of Health magazine. She has also been quoted in The New York TimesThe Wall Street JournalCosmopolitanMen’s Health, and Women’s Health and Fitness.

We know that these suggestions may seem like a lot of work but it will save you time in the upcoming week. With these tips, staying on track is going to be much easier. Do you have a tip related to preparing for a healthy week? Let us know via Facebook or Twitter!