Choosing to Reset

Well I made it to week 3. It has been a lot of work but I’m glad I did it. It can be a road map for me as I move forward. I hope it has been helpful.

I would love hearing from.

Day 1

Meals

Breakfast: Greek Yogurt Bowl

• Ingredients:

• 1 cup plain Greek yogurt (20g protein)

• 1/2 cup mixed berries (blueberries and strawberries)

• 2 tbsp chia seeds (6g fiber, 2g protein)

• 1 tbsp sliced almonds

• Nutrition: ~300 calories, 24g protein, 10g fiber

Lunch: Spicy Tomato Soup ( recipe below) with Cheese Sandwich or Side Salad

• Option 1: Cheese Sandwich

• 2 slices whole-grain bread (8g protein, 4g fiber)

• 1 oz sharp cheddar cheese (7g protein)

• 1 tsp Dijon mustard for flavor

• Nutrition for this option: ~450 calories, 30g protein, 6g fiber

• Option 2: Side Salad

• 2 cups mixed greens with spinach, cucumbers, and a simple dressing of 1 tsp olive oil and vinegar

• Sprinkle with 1 oz feta or shredded cheese (6g protein)

• Nutrition for this option: ~400 calories, 26g protein, 7g fiber

The Spicy Tomato Soup ~100 calories, 12g protein, and 2g fiber per 2 cups.

Dinner: Spaghetti with Turkey Marinara

• Ingredients:

• 1 cup chickpea pasta (14g protein, 5g fiber)

• 4 oz lean ground turkey (28g protein)

• 1/2 cup marinara sauce (no sugar added)

• Steamed broccoli (1/2 plate, ~2 cups)

• Nutrition: ~500 calories, 42g protein, 9g fiber

Walking

1 hour walk with weighted vest( no weighted vest/ no problem

Workout

20 minute Yoga for beginners Here

Balance/ core 10-15 minutes

• Single-leg stance (10 seconds per leg, repeat 3 times)

• Marching in place (2 minutes, slow and controlled)

• Heel-to-toe walking (5 steps forward and backward)

(Focus: Stability and leg strength)

Day 2

Breakfast: Scrambled Eggs with Vegetables

• Ingredients:

• 3 large eggs (18g protein)

• 1 cup sautéed spinach, onions, and mushrooms

• 1 slice whole-grain toast (4g protein, 2g fiber)

• Nutrition: ~330 calories, 22g protein, 6g fiber

Lunch: Chicken Salad Wrap

• Ingredients:

• 4 oz shredded chicken breast (28g protein)

• 2 tbsp light mayo and mustard for dressing

• 1 whole-grain or keto friendly tortilla (5g fiber)

• 1 cup mixed greens

• 1 dill pickle

• Nutrition: ~400 calories, 31g protein, 7g fiber

Dinner: White Chicken Chili (see recipe below)

• Ingredients:

• 1 cup white chicken chili (25g protein, 5g fiber)

• Side salad with 1 tbsp olive oil vinaigrette

• Nutrition: ~500 calories, 30g protein, 7g fiber

Walking

1 hour walk- intervals for 30 minutes of the walk

Workout

Strength training for beginners Here

Balance/core

• Chair-supported side leg raises (10 reps per leg)

• Standing knee lifts (10 reps per leg)

• Seated torso twists (10 reps per side)

(Focus: Core activation and balance)

Day 3

Breakfast: Cottage Cheese and Sweet Potato Bowl

• Ingredients:

• 1/2 cup cottage cheese (14g protein)

• 1/2 medium roasted sweet potato (3g fiber)

• Cinnamon, 1/4c raspberries, and a drizzle of honey (1g fiber)

• Nutrition: ~300 calories, 14g protein, 3g fiber

Lunch: Pork Stir-Fry

• Ingredients:

• 4 oz lean pork loin (28g protein)

• 1 cup sautéed broccoli, asparagus, and onions with low sodium soy sauce

• 1/2 cup brown rice (3g fiber)

• Nutrition: ~450 calories, 31g protein, 6g fiber

Dinner: Taco Salad

• Ingredients:

• 4 oz lean ground beef (28g protein)

• 2 cups romaine lettuce and veggies (1/2 plate)

• 1/4 cup black beans (4g fiber)

• Salsa and a sprinkle of cheese

• Nutrition: ~500 calories, 34g protein, 8g fiber

Walking

1 hour brisk walk with weighted vest

Workout

Chair yoga Here

Balance/ core

• Standing clock taps (imagine a clock and tap 12, 3, 6, and 9 o’clock positions with one foot, 3 times per leg)

• Side-to-side weight shifts (10 reps each side) stand with legs apart and shift weight from one leg to the other hold for a slow count of 10 between shifts

• Pelvic tilts (10 reps, slow and steady)

(Focus: Dynamic balance and coordination)

Day 4

It’s Thanksgiving friends. I’ll be taking my usual walk just because it is calming and I love it before our day gets started but nothing else.

Day 5

Breakfast: Egg Muffins with Vegetables

• Ingredients:

• 3 egg muffins (made with eggs, spinach, onions, and cheese, ~18g protein)

• 1/2 cup mixed berries (2g fiber)

• Nutrition: ~300 calories, 18g protein, 3g fiber

Lunch: Tuna Salad Plate

• Ingredients:

• 1 can tuna (26g protein)

• 1 tbsp light mayo and mustard

• 1 cup chopped vegetables (carrot sticks, cucumber)

• 4 whole-grain crackers (2g fiber)

• Nutrition: ~400 calories, 30g protein, 6g fiber

Dinner: Pork Chop with Roasted Vegetables

• Ingredients:

• 4 oz lean pork chop (28g protein)

• 1/2 roasted sweet potato (3g fiber)

• Steamed Brussels sprouts (1/2 plate, ~2 cups)

• Nutrition: ~500 calories, 31g protein, 8g fiber

Walking

1 hour slow walk. Take the time to enjoy your walk and notice your setting.

Workout

20 minute strength workout Here

Balance/ core

• Step-ups (use a low step or curb, 10 reps per leg)

• Arm and leg extensions (bird-dog pose, hold 5 seconds per side, 5 reps) get on floor on hands and knees extend right arm out and left leg then left arm and right leg

• Toe taps (while seated, tap toes up and down 10 times)

(Focus: Functional strength and core stability)

Day 6

Breakfast: Greek Yogurt Parfait

• Ingredients:

• 1 cup Greek yogurt (20g protein)

• 1/4 cup granola (3g fiber)

• 1/2 cup berries (2g fiber)

• Nutrition: ~300 calories, 22g protein, 5g fiber

Lunch: Beef and Bean Bowl

• Ingredients:

• 4 oz lean ground beef (28g protein)

• 1/4 cup pinto beans (4g fiber)

• 1/2 cup brown rice

• Sautéed peppers and onions

• Nutrition: ~450 calories, 32g protein, 6g fiber

Dinner: Spicy Chicken Stir-Fry

• Ingredients:

• 4 oz chicken breast (28g protein)

• 1 cup stir-fried cabbage and/or mustard greens

• 1/2 cup brown rice (3g fiber)

• Nutrition: ~500 calories, 31g protein, 7g fiber

Walking

1 hour walk with 30 minutes of intervals

Workout

Yoga with Adrienne Here

Balance

• Standing side lunges (support with a chair, 5 reps per side)

• Ankle circles (seated or standing, 5 reps per direction)

• Balance walk (3 steps forward on tiptoes, 3 steps backward on heels, repeat 3 times)

(Focus: Flexibility and strength integration)

Day 7

Meals: 

• Breakfast: Greek yogurt (1 cup) smoothie with mixed berries (1/2 cup), chia seeds (1 tbsp), ice, and banana – ~20g protein, ~300 calories

• Snack: 100 calorie pack of almonds (1 oz) – ~6g protein, ~100calories

• Lunch: Spinach salad with grilled chicken breast (4 oz), cherry tomatoes, cucumber, shredded carrots, whole grain toast (1/2 cup), and vinaigrette – ~35g protein, ~450 calories

• Snack: Apple with unsweetened peanut butter (1 tbsp) – ~3g protein, ~180 calories

• Dinner: Baked chicken(5 oz) with roasted sweet potatoes (1/2 cup) and steamed broccoli – ~35g protein, ~550 calories

Total for Day 1: ~99g protein, ~1,640 calories

Snacks on hand boiled eggs, 100 calorie packages of nuts, apple slices with peanut butter ( sugar free made with just peanuts)

Walking

1 hour with weighted vest. If you don’t have a weighted vest no problem but I would encourage you to walk with weights (even light ones) to increase your skeletal load.

Workout

For weight training, aim for a simple, 20-minute full-body routine focusing on key muscle groups:

It’s the Lab Workout #120 Here

Remember to adjust according to your own level of fitness. Adjust the number of reps and the weight as needed. You don’t want to overdo.

Balance/core

Do this as time allows while waiting, watching television…

Single-Leg Stand: • Stand on one leg for 15-30 seconds, switching to the other leg. Repeat 2-3 times per side. • Progression: Try closing your eyes or doing it on a softer surface (like a yoga mat) to increase difficulty

Recipes

Spicy Tomato Soup Recipe

Ingredients:

• 1 tbsp olive oil

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 can diced tomatoes

• 2 cups chicken or vegetable broth

• 1 tsp red pepper flakes

• 1/2 tsp paprika

• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in olive oil until soft.

2. Add tomatoes, broth, and spices. Simmer for 20 minutes.

3. Blend until smooth if desired.

White Chicken Chili Recipe

Ingredients:

• 1 tbsp olive oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 2 cups shredded chicken breast

• 2 cups chicken broth

• 1 can white beans

• 1/2 cup salsa verde

• 1 tsp cumin, 1/2 tsp chili powder

Instructions:

1. Sauté onion and garlic.

2. Add chicken, beans, broth, and spices. Simmer for 15 minutes.

Grocery List

Protein:

• Eggs (2 dozen)

• Cottage cheese (4 cups)

• Greek yogurt (4 cups)

• Lean ground turkey (1 lb)

• Chicken breasts (6)

• Lean ground beef (1 lb)

• Tuna (4 cans)

• Pork loin (4 servings)

Produce:

• Berries (4 cups)

• Sweet potatoes (3)

• Brussels sprouts (2 lbs)

• Spinach, mustard greens, romaine lettuce

• Onions (4)

• Garlic, mushrooms, broccoli, asparagus ( I buy frozen)

Pantry:

• Chickpea pasta, brown rice

• Canned beans (white, pinto, black)

• Salsa verde

marinara sauce ( jar, no sugar added)

• Whole-grain bread/keto friendly tortillas

Additional Balance/core exercises

• Step-over hurdles (imaginary, 5 steps forward and backward)

• Standing shoulder rolls (5 reps forward and backward)

(Focus: Posture and balance endurance)

• Free-standing balance (try to stand on one foot for 10 seconds, repeat twice per leg)

• Gentle forward bends (5 reps)

• Seated knee-to-elbow touches (10 reps per side)

(Focus: Recovery and light activation)