Congratulations to all of you who have purchased the Healthy Habits Challenge already, we can’t wait to hear about all the changes you make over the next couple weeks. Whether you have started the challenge yet or are still getting ready to begin we’ve come up with a quick guide to help you get prepared for the challenge ahead… including our secret weapon to ensure your success!
Here’s our checklist to get started on right now!
❏ Read through the guide so you are familiar with the program
❏ Drop into Mullen Health to pick up your recommended supplements or shop online
❏ Start to cut down on caffeine and sugar – trust us!
❏ Talk to your family and friends – if your loved ones know what you are doing, they are more likely to support you over the next two weeks. Who knows, maybe they will do it with you!
❏ Check your calendar – plan for events and social outings in advance. Bring snacks or eat beforehand if you are going somewhere where there won’t be a healthy option.
The weekend before:
❏ Clean out your fridge and pantry – temptation is easier to resist if it’s not staring you in the face. Get rid of any foods that aren’t part of your Challenge and replace them with healthy, nutrient-dense fruits and vegetables.
❏ Shop for the week – write a list of everything you’ll need for the week and get it in one big shop, that way you’ll have everything you need at hand.
❏ Shop for your fruit and vegetables at the Farmers Markets so you can purchase fresh and organic at great prices. The Newcastle Farmers Markets (Newcastle Showground) are held every Sunday and the Lake Macquarie Farmers Markets (Speers Point Park) are held every 2nd and 4th Saturday of the month.
❏ Prepare a meal or two in advance on Sunday – if you find yourself short of time to cook during the week, food preparation on a Sunday will make sure you stick to your goals. (More on this below)
❏ Get a good night’s sleep – you want to start the week feeling fresh and energised!
Our secret weapon to success is… MEAL PREP!
Have you heard of it? Essentially, meal prep is giving yourself a few hours on the weekend to prepare healthy, home-cooked food that can be refrigerated or frozen for the week ahead. It’s the best way to be organised and prepared, so that you can take the pressure away from adapting to new change. Just think – if your fridge is full of good food that’s ready to eat, you’re more likely to stick to the plan.
So here’s our guide to meal prep:
Make a Plan
Whether you are sticking to our meal plan or making up your own selections, having a guide or plan of what you are eating for the week will help with your organisation. It helps to reduce that overwhelming feeling of change. With a plan in place your planning to succeed! Write down a rough guide for breakfast, lunch and dinner for a week or use our meal plans provided. You could organise your lists on a Saturday, in the sun over a nice cup of tea. So on Sunday you are ready for the farmers markets and you know exactly what you want. After the markets, your ready to start your meal prep with all your amazing produce!
It’s always a good idea to make up some patties like salmon, chicken or vegetable. Make different types if you can to avoid getting bored with the same meal. These are great on-the-go meals or snacks and they freeze well so always do a double batch.
Cut up a big batch of vegetables and roast in the oven. These can be roasted with garlic or herbs like rosemary to thyme to enhance the flavour as well as a good sprinkle of Himalayan salt. These vegetables can be used to boost the flavour and nutrient value of salads or used for a quick meal once you add your protein of choice.
Cook up some rice or quinoa, enough for 3 days. This can be used to make salads or a side for lunch or dinner. Try this rice salad. You can pre-make and divide in a few containers and you have ready to grab lunch on the go!
Cut up vegetable sticks and place in containers ready to grab or they can be placed in containers in serving size amounts. This way you can grab it in the morning and don’t need to think! Have a small container of nuts with you- not too much if you think you may over eat. Nuts are a good snack to have in your bag or at your desk as they are satisfying and may help reduce cravings.
Make some protein balls if you feel you have a sweet tooth. These are a great clean snack as they contain good proteins and fats as well as giving you the treat your after without the guilt. Here is a few recipes here.
- Tahini Caramel Balls
- Supercharged Breakfast Bars
- Orange and Cranberry Muffins
- Chocolate Coated Coconut Bar
- Tracey’s Nut Balls
Dressings and dips
A few other things to prep are hummus, dressings and guacamole. These can be used as a snack or as an addition to meals.
Now it’s time to put on a bone broth, which you can use as stock, in soups or as a nourishing drink all on its own. It’s so simple to do and it’s a great way to use up your vegetable scraps from your meal prep! You can use beef or chicken bones- Here is some info on how to make a bone broth.