Feasting Fabulously After 60: Your Guide to Nutrition and Meal Planning
Hey there, fabulous folks over 60! It's your favorite health coach, Ingrid Saenger, here to share some exciting nutritional tips and tricks with you. Remember, age is just a number, and with the right approach to eating, you'll continue to shine bright and feel amazing!
Importance of Three Meals a Day
Eating three meals a day is essential for maintaining stable blood sugar levels and keeping energy levels consistent throughout the day. Skipping meals can cause fluctuations in blood sugar levels, which can lead to mood swings, fatigue, and even overeating later in the day.
Most Important Meal: Lunch
While all three meals are important, lunch tends to be the most important because it provides a midday energy boost and helps prevent overeating at dinner. A balanced lunch should include a combination of complex carbohydrates, lean protein, and healthy fats.
Macronutrients for Breakfast
A nutritious breakfast should include a balance of macronutrients, including complex carbohydrates, protein, and healthy fats. Examples of complex carbohydrates include whole grains like oatmeal, quinoa, or whole grain toast. Protein sources can include eggs, Greek yogurt, or nuts. Healthy fats can come from avocado, nut butter, or seeds.
Macronutrients for Lunch
Lunch should also include a balance of complex carbohydrates, lean protein, and healthy fats. Some examples of a healthy lunch include a salad with grilled chicken, quinoa, and avocado or a wrap made with whole-grain tortilla, grilled vegetables, and hummus.
Macronutrients for Dinner
Dinner should be lighter than lunch and consist of lean protein, non-starchy vegetables, and a healthy source of carbohydrates, such as sweet potato or brown rice. Examples of a balanced dinner include grilled salmon with roasted vegetables or a veggie stir-fry with brown rice.
Example Meal Plan for Sunday through Saturday
Sunday
Breakfast: Greek yogurt with berries and granola
Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado
Dinner: Grilled salmon with roasted asparagus and sweet potato
Monday
Breakfast: Oatmeal with almond butter and sliced banana
Lunch: Veggie wrap with hummus, mixed vegetables, and whole-grain tortilla
Dinner: Baked chicken with roasted brussels sprouts and brown rice
Tuesday
Breakfast: Scrambled eggs with spinach and whole-grain toast
Lunch: Quinoa salad with mixed vegetables, chickpeas, and feta cheese
Dinner: Grilled shrimp with roasted broccoli and sweet potato
Wednesday
Breakfast: Smoothie made with spinach, berries, and protein powder
Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado
Dinner: Baked salmon with roasted vegetables and quinoa
Thursday
Breakfast: Greek yogurt with granola and sliced banana
Lunch: Veggie wrap with hummus, mixed vegetables, and whole-grain tortilla
Dinner: Baked chicken with roasted asparagus and brown rice
Friday
Breakfast: Omelet with mixed vegetables and whole-grain toast
Lunch: Quinoa salad with mixed vegetables, chickpeas, and feta cheese
Dinner: Grilled shrimp with roasted brussels sprouts and sweet potato
Saturday
Breakfast: Smoothie made with spinach, berries, and protein powder
Lunch: Grilled chicken salad with mixed greens, quinoa, and avocado
Dinner: Baked salmon with roasted vegetables and quinoa
If you're struggling with creating a balanced meal plan or need help incorporating healthy habits into your daily routine, contact Ingrid Saenger at Choose Well Coaching; Summer is just around the corner and Ingrid is offering the "SUMMER FIT KICKSTARTER" where she will address what you are currently doing and suggest easy tweaks towards your summer-ready body.
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