Say hello to the Goodful 2-Week Healthy Eating Challenge 2018!
Photos: Taylor Miller, Art: Andrew Richard
Want to make some healthy eating changes in the new year? We've got your back!
It's that time of year — people want to feel recharged, refreshed, and both mentally and physically healthier. But if you want to adopt sustainable healthier habits, it's best to start with small changes. With that in mind: we've created the Goodful 2-Week Healthy Eating Challenge! It's balanced, has nourishing ingredients, and won't sacrifice taste.
Here's the deets: Each day consists of three meals and one snack, ranging from a total of 1,300–1,600 calories (all nutritional info provided by registered dietitians at Verywell.com). We also tapped Albert Matheny, MS, RD, CSCS, nutritional adviser to Promix Nutrition and cofounder of SoHo Strength Lab, to provide added nutritional guidance along the way. Now, keep in mind that we are giving some wiggle room for drinks, added snacks, or anything else that you might need to fit in your day! We understand that things come up and you will likely fuel yourself on more accessible foods depending on the day. We are not promising weight loss, and we are not promoting a restrictive eating regimen.
Your caloric intake heavily depends on your goals, body type, weight, height, activity levels, gender, and more. We suggest consulting a registered dietitian to figure out what is best for you, and adjust the meals as need be.
At the bottom of this post there are links to navigate to each day's meals, which provide the recipes, directions, and nutritional values.
Photos: Taylor Miller, Art: Andrew Richard
The most important thing is to be safe, because no single meal plan is universal.
We've calculated all the nutrition for you (courtesy of Verywell.com!) and left some wiggle room for unplanned snacks, drinks, etc. The calorie amount provided might be too low for some people, and if you need to increase or decrease, you should do so.
Example: Looking for more protein and calories at dinner? Try adding more chicken or beans. Need more fat in your morning breakfast? Add a little more avocado or peanut butter to your dish. The point is, this meal plan should be used as a guideline, but you are free (and encouraged!) to be creative and make any adjustments that better fit your lifestyle.
More whole foods = more nutrition! 🥑🍌🍎
This is especially the case for dips and dressings (which will last about a week in the fridge). If you want to save them for a snack with veggies or something, please do so!
If you are thirsty, you are already dehydrated. Just remember to drink your H2O throughout the day — it's good for you!
To help track your water intake, you can download the Plant Nanny app.
This is especially important for someone who is transitioning to a more nutritious diet that's richer in whole foods, and has trouble with cravings or making impulse snack decisions. According to RD Albert Matheny, this helps with controlling your hunger (and blood sugar) while also keeping your metabolism up.
While we don't explicitly recommend drinking on this plan, we understand that social events come up. Just keep in mind that alcohol does in fact count as calories (calories that don’t provide satiety or nutrition). Same with coffee if you add sugar or get flavored syrups.
We suggest looking at the menu ahead of time and determining what you should make in advance. The more organized you are, the better prepared you'll be!
The point is to make healthier decisions and maybe even pick up some cooking skills. Everyone has a personal definition of health, and we want you to feel comfortable and satisfied. This is not a diet.
At the end of the day, this is YOUR lifestyle and YOUR choice. If you don't like everything on the menu, don't force yourself to make it. We do think it's good to embrace new things and maybe cook some meals you wouldn't have dared to before. (Spaghetti squash is amazing, you guys!)
We promise these are AH 👏 MAZ 👏 ING 👏.
READY?? You've got this! 💪
Produced by: Arielle Calderon
Recipe development and food styling: Jesse Szewczyk
Edited by: Melissa Harrison and Sally Tamarkin
Copy edited by: BuzzFeed Copydesk
Photographs: Taylor Miller
Art and design: Andrew Richard
Nutrition guidance: Albert Matheny
Nutrition calculation: Leyla Shamayeva at Verywell.com
Videos produced by: Crystal Hatch, Greg Perez, Joey Firoben, Kahnita Wilkerson, Mercedes Sandoval, Tara Botwinick, Tiffany Lo