Congrats on making it through Week 1, last week we focused on drinking enough fluid and figuring out how much food we should be eating.  Hopefully you got that down and can move on.  If you haven’t figured it all out yet keep working at if for a few more days.  Remember we aren’t striving for perfection, just getting close and figuring out what works for us.

If you feel like you got the first two steps down pretty well great let’s move on.

Here is a video to help explain it

This week I want you to keep up on drinking the water, it should be pretty easy now.  I also want you to try consume roughly the same amount of food as you were.  You don’t need to count anymore just keep try to keep the quantity close.  You can spot check every once in awhile and make sure your close, but make sure when you do it is on a typical day.  

This week we are going to focus on eating more Fruits and Veggies.  Check out the table below to figure out how many serving of each you should eat.  Its based on how many calories you’re consuming but just like last week I only need you to be close.  

If you Like Fruits and Veggies Great this is going to be easy.  Here are a few strategies that will help:

  • Have some berries with breakfast.
  • Eat Veggies for breakfast, omelets, frittatas and sweet potato hash are great options in the mornings.  
  • Snack on Fruit or Veggies – carrots and celery are great snacks
  • Have a small salad before lunch or dinner

If you dont like Fruits and Veggies this is going to be much tougher.  Start small try adding fruit that you like as a snack.  Then maybe try 1 new fruit each week.  Slowly start trying to add in some veggies again starting with ones you know you like then try a new one every so often.  Look for recipes with veggies in it, supos are sometimes a great option.  Try a Green Smoothie with some veggies in it.

If you’re struggling ask us for help or post in our private group, lots of members have some great recipes that may help.

Daily Servings
Calorie Level 1400 1600 1800 2000 2200 2400 2600 2800
Fruits 2 2 3 3 3 3 3 3
Veggies – Regular 3 3 3 4 3 3 4 4
Veggies Starchy 1 2 2 2 3 4 5 5