This week, your challenge is to COOK AT HOME. Now that you have a clear FOCUS ON NUTRITION from last week, it is time to implement your new and improved dietary habits within your daily life. Cooking at home is the action step to the nutrition plan that you have committed to following.

CHALLENGE: Commit to making 4 healthy breakfasts, lunches and dinners at home (or at work) this week. This challenge focuses on planning ahead and carving out time to consider what you are putting in your body on a daily basis.

Breakfast Options

• 3-4 oz Protein or 2 Eggs
• 1 oz Cheese 1 Cup Fruit or Veggies

or

• 2 Slices Whole Grain Toast
• 1 oz Cheese
• 1/2 Cup Fruit or Veggies

or

• 1 Cup Whole Grain Cereal
• 1/2 Cup Skim, Almond, Soy or Coconut Milk
• 1/2 Cup Fruit

Lunch Options

• Large Veggie Salad with 3-4 oz Protein
• 1 Tbsp Vinaigrette Dressing
• 1/4 Cup Nuts or Dried Fruit

or

• Sushi/Sashimi with Brown Rice
• 1/2 Cup Vegetables

or

• Low Fat/Low Calorie Soup
• Whole Grain Grain Sandwich with Veggies, Dijon Mustard and 3-4 oz. Deli Meat, Turkey Bacon or Healthy Chicken Salad

Dinner Options

• 3-4 oz Protein
• Unlimited Vegetables (non-starchy)

RD Fit: Week 3 – - What to Do?

Make a Menu Plan. Select 4 of your favorite healthy breakfasts, lunches and dinners and make a note of the necessary ingredients. For recipe ideas see our Healthy Menu page.

Shop Smart In Advance.A great way to save money is to use recipes that have some common ingredients used in different ways – like chicken with sauteed mushrooms on night and a salad with fresh mushrooms the next day. That way you don’t waste any of your perishable products (especially large quantities of fruits or veggies).

RD Fit: Week 3 – - Where are you?

Let’s see where you are in the RD Fit: Lifestyle Challenge program.

During week 3, you should start to see the results of the challenge during your once (yes, only once) weekly weigh in. Posting your results somewhere like the kitchen or near the door is a great way to remind yourself why you are sticking to the program.

It is the small, but consistent improvements to your health, appearance, weight and body shape that will add up over time to make a big impact!