Morning Wellness Reminder
Activity: Practice 2 minutes of deep breathing. Deep breathing has been shown to reduce stress and improve mood by increasing oxygen flow to the brain.
Quick and Healthy Breakfast Ideas
- Scrambled eggs with spinach and whole-grain toast (Approx. 400 kcal: 20g protein, 30g carbs, 18g fat)
- Greek yogurt with a handful of mixed nuts and honey (Approx. 350 kcal: 18g protein, 30g carbs, 15g fat)
- A smoothie with Greek yogurt, frozen berries, spinach, and a scoop of protein powder (Approx. 300 kcal: 25g protein, 35g carbs, 5g fat)
Afternoon Wellness Reminder
Activity: Write down three things you're grateful for. Taking a moment to practice gratitude can improve your overall well-being and outlook on life.
Quick and Healthy Lunch Ideas
- Grilled chicken salad with mixed greens and a light vinaigrette (Approx. 400 kcal: 30g protein, 20g carbs, 15g fat)
- Tuna wrap with whole-grain tortilla, mixed greens, and a dash of olive oil (Approx. 350 kcal: 25g protein, 30g carbs, 12g fat)
- Quinoa bowl with black beans, corn, and salsa (Approx. 350 kcal: 15g protein, 50g carbs, 10g fat)
Evening Wellness Reminder
Activity: Spend 10 minutes stretching. Stretching can improve flexibility and help you unwind after a long day.
Quick and Healthy Dinner Ideas
- Baked salmon with roasted vegetables (Approx. 450 kcal: 30g protein, 30g carbs, 20g fat)
- Chicken stir-fry with mixed vegetables and brown rice (Approx. 400 kcal: 35g protein, 40g carbs, 10g fat)
- Lentil soup with whole-grain bread (Approx. 350 kcal: 20g protein, 50g carbs, 5g fat)
Night Wellness Reminder
Activity: Practice 5 minutes of meditation. Meditation can help relax your mind and prepare you for a restful sleep.
Healthy Snack Ideas for Late Night Cravings
- Cottage cheese with pineapple chunks (Approx. 200 kcal: 15g protein, 25g carbs, 5g fat)
- Hard-boiled eggs with a dash of salt and pepper (Approx. 150 kcal: 12g protein, 1g carbs, 10g fat)
- Protein shake with a scoop of protein powder and almond milk (Approx. 200 kcal: 20g protein, 5g carbs, 5g fat)
