Welcome my Challenge accepting friends!!! 😬
Let's do this!! I've never designed my own challenge , and I'm not much of a "plan ahead-organized-super detailed" type being it's usually fairly busy around here! So,basically ,I'm just going to design this as I go and tailor it as I figure out more specifics on what each of you are looking for. Myself, I'm continuing my usual Clean eating style but kicking it up a notch and increasing my focus and exercise commitment in order to tone up and add muscle. Weight loss is not a concern for me personally,but if that is your personal goal, I am fairly confident that if you follow through on even the simple suggestions I'm giving, it WILL happen!!!
The following  are just some basic ideas of what you should focus on eating for meals, and as we go along I will post some detailed recipes &tricks. By far the most important change to make is
to CUT OUT processed SUGAR & CARBS!!! (Along with sugar filled drinks!)Not ALL carbs, just the highly processed and unnatural carbs. I do not count carbs, calories or fat grams... I just eat REAL foods in regular moderate portions.
So for this week as you make some adjustments here are some basic ideas of what you may want to eat. If you are a planner, use the week to pre-make meals and snacks and store them for the week. Many are so simple they can be made on the spot according to that days taste buds!

BREAKFAST:
-"Healthified" baked goods (look at my previous blog posts to find recipes of my favorite Grain free and low sugar ideas! There is also an entire blog on my "baking essentials" I use when making muffins/cookies/breads etc. do NOT use store bought,premade baked goods!)
- Apple slices topped with Nut or seed butter and perhaps a sprinkle of chia or other seeds, dash of cinnamon...be creative! (be sure to use only NATURAL no Sugar added  Nut/seed butters-Organic is best! Be label conscious!!! Popular brands sell versions now labeled "natural" but are still sweetened and processed.) The ingredients should only read: Peanuts / Almonds/ Sunflower seeds and perhaps salt and/or oil at the very most. Nothing else!
-Banana-Egg PANCAKES (literally just mashed banana and egg. Try 2 eggs, 1banana- mix well and cook same as a pancake. Add in a plant based protein powder if you like and top with nut butter or a small scoop of Plain Greek or homemade yogurt and fresh fruit, cinnamon, unsweetened coconut...)
-Yogurt. (I do try to limit my dairy intake, but do not omit it all together. Stick to PLAIN unsweetened yogurts. Homemade rivals all! I have a simple basic yogurt maker that makes this easy, but plain Greek yogurt is a decent option and higher in protein than regular yogurt. If you are stuck on sweetened flavors, try adding a tap Vanilla with a tsp Pure Maple syrup. Mashed Banana is great too and sweetness it a lot! Mix in some seeds or nuts, fresh fruit etc...
-2 Eggs any which way (cook them up in coconut oil for extra health boost!) and top/pair with sliced avacado, chopped veggies, some Organic chicken bkfst sausage....)
-Toast w/nut butter or Sliced avocado,salt&pepper  (IF you can't do without bread, try to move over to at least a sprouted grain bread like Ezekiel bread, or a healthy GF bread. Note: just because something is GF doesn't mean it's healthy. You want one with whole GF grains and low sugar, no chemicals. Or a Paleo bread)
-Chia pudding (you can find recipe in a previous blog)
-Overnight oats or Fresh cooked GF/Steel cut Oats (oats should be plain, unflavored and unsweetned. Add flavor by adding in chopped banana or apples, nuts, cinnamon, pure maple syrup, dark chocolate-chips....)

LUNCH/DINNER:
 -I like to keep around some pre-cooked easy make proteins like Organic chicken sausages, Additive free cold cuts and plain roasted chicken strips. Or you can peepare  your own and store them for the week. Boiled eggs, tuna (be careful to find tuna that only contains tuna,water and sea salt- not broth and additives), 100% grass fed beef (label must say 100%), Ground chicken, ground turkey, Fish.
-Vegatables are great to make ahead and when you can grab them so easily, you are more likely to eat them! Roast big batches with just a bit of Olive or coconut oil and some sea salt. Easy to add a scoop to every meal!
-Bake a bunch of sweet potatoes up and leave them in the fridge to be topped/filled with Over easy egg or ground meat, or "taco" toppings, even salad! It's delic!!!
-Tuna/chicken or Egg salad. Flavor it up creatively by adding in chopped/diced celery,apples,grapes,berries,carrot,cucumber,olives,peas,peppers,handful of pecans,walnuts,almonds...sprinkle in raw hemp seeds or Sunflower seeds.I do use an Organic Mayo, but because I try to limit soy, I use it very sparingly and replace some of it with mashed avocado and even a bit of Greek yogurt. I eat it stuffed into hollowed out cucumbers, or lettuce wraps, over a simple salad with oil and vinegar, or scooped up with GF crackers. Try scoops of chicken salad spread on apple slices...delic!!
-Cook up some ground meat however you fancy (usually we do Mexican style seasoning it with cumin,chili powder,etc...)and use it to fill Zuchinni boats (cut Zuchinni long way in half and hollow out the center, bake them like you would a potato) , or fill peppers, or make lettuce wrap tacos!
-Fish makes great tacos either wrapped up in lettuce or if you need that real taco , then a non gmo corn tortilla or shell is fine in moderation in my book,though I do try my best to limit it. (I'm no expert-just being realistic here)
        *For side dishes to pair with your proteins opt for alternate GF grains if you aren't Grain free, like Quinoa, Teff, Wild Rice... I do use Organic Brown rice in moderation.
        *For pasta lovers, try using a Bean Pasta, or a GF NON GMO Quinoa/rice blend OR EVEN BETTER, try making "zoodles" by spiralizing or just making thin pasta like strips of Zuchinni- sautéed in a pan with S&P and top with your fav healthy sauce! Another faux pasta option is Spaghetti squash! Great paired with homemade meatballs. You can even make Lasagna using thin sliced Zuchinni  in place of noodles!!
        *For sauces and toppings to flavor your dishes with try fresh salsa, homemade Gaucomole, Homemade pesto, melt some grass fed butter with a squeeze of lemon and some fresh herbs, Homemade or Organic tomato sauce with no additives.Dress salads with Oil and Vinegar or a healthy homemade dressing.
       As time goes on I will try to share recipes for some easy to make dressings and sauces and more bmy "healthified" baked goods and snack ideas. I like to keep extra dark chocolate in my freezer and break off a piece  to eat along with a clementine or Orange and my nightly tea. I do also keep organic Sweet potato chips, freeze dried fruit, nuts,seeds,Non GMO corn chips and similar items in the snack cabinet. You can find a previous blog on how to make your own LARA bars which are great when made in small snack size paired with tea or coffee! I'll post lots more healthy ideas soon!!! Keep reading and also please let me know what you are looking for, how I can better help etc.... email me at uniquelybusymom@gmail.com LETS DO THIS!! Use this week to prepare your meal ideas, cut out the bad food, cut the sugar!!! And if you are going to cheat or indulge in a dessert or a "drink" try to limit it to the weekend and in moderation.