If you started your 7 Day-Junk Foods to Super Foods Challenge on Friday, then today is Monday and the start of the workweek.
Monday is a great day to keep your diet sane and simple with leftovers.
On DAY 4 you want to consume the following:
- 3 Tbsp. nuts or seeds
- 3 Tbsp. dried fruit
- 1 cup of beans
- 3 fruits
- 1 pound non-starchy vegetables
- Anything else you like
How to Meet Your DAY 4 Requirements
Today you are keeping it sane and simple, but don’t confuse this with boring. You could try Dr. Becky’s Oatmeal in the morning made with quick oats. This is my ‘go-to’ breakfast every morning.
You can make it in the microwave in three minutes and by adding a half cup of frozen strawberries and a half cup of frozen blueberries and top it with banana slices you knock off at least two fruit servings first thing in the morning!
Keep lunch simple by having leftover Dad’s Easy Chili. Having the chili alone will satisfy your ‘1 cup of beans’ requirement for the day. Add a side salad to help meet your veggie requirement and sprinkling nuts, seeds and dried cranberries on top enhances the flavor 100%!
A whole piece of fruit is always an easy and healthy snack that is simple to grab.
By dinner time you might be feeling pretty full. Zesty Tomato Soup is a creative and easy recipe that uses ground up cashews to give it the right consistency. This is a neat trick. Let me know if you try the soup and what you think of using cashews!
There you go! You did it!
I hope today is great and that you are feeling very mentally clear and physically good. We are over the hump in the 7 Day Challenge. Finish out strong!
About the Author
Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.