6 Week Plan for Eating Healthy

Scroll down to content

So for many folks, including me, eating healthy is a new habit that I’m learning. I’m not the most active and so I know eating right is so important. I thought that for the next few days I should share with you and embark on a plan to eating more healthy and see the results at the end of the 6 weeks.

The challenge will be different in that I will ask that you do not weigh yourself or even take any pictures. All I ask is that you journal your journey. Whenever you eat, journal it.  It does not have to be fancy. Simply have a note pad and indicate when you eat something or drink something. Write how you feel when you eat the foods.

This is the plan that I have set out for us:


Eat as much as you want of:

  • raw vegetables (1lb daily)
  • cooked green and non green nutrient rich vegetables ( 1lb daily) None green nutrient rich vegetables includes  eggplants, mushrooms, peppers, onions, tomatoes, carrots and cauliflower).
  • Beans, legumes, bean sprouts (1 cup daily)
  • Fresh fruits (at least 4 daily)



  • Cooked starchy vegetables or whole grains; butternut and acorn squash, corn, white potatoes, rice, sweet potatoes, bread, cereal (not more than 1 serving or 1 cup per day)
  • Raw Nuts and Seeds (1 oz max per day)
  • Avocado (2 oz max per day)
  • Dried Fruit (2 tablespoons max per day)
  • ground flaxseed ( 1 tablespoon max. per day)


Off Limits:

  • Dairy products
  • Animal products
  • Between meal snacks
  • Fruit Juice
  • Oils

Starchy vegetables and Whole Grains

Starchy vegetables and whole grains can be a big culprit in what is making you hold onto the last weight that’s just refusing to come off. They are healthy foods but they are very calorie dense. For this reason I’ll ask you to limit high starch vegetables and whole grains to one serving daily on this six-week plan.

Eating lots of greens makes it difficult to over consume high starch vegetables. Now what do I mean by high starch vegetables: corn, sweet potatoes, white potatoes, butternut squash, acorn squash, winter squash,chestnuts, parsnips, yams, pumpkins. Grains include: brown rice, wild rice, millet, oats, quinoa, buckwheat and barley.

So one some days you can decide to have a cup of oatmeal. On other days you can decide to have a serving of starch for dinner.

Now, please remember to soak grains for a day before cooking them. Why? Because this increases their nutritional value. Certain phytonutrients and vitamins are activated as the grain starts to germinate.

Nuts and Seeds

Nuts and seeds have high calories per ounce. Eating an ounce or less of nuts and seeds adds valuable nutrients and healthy unprocessed fats.

Eat nuts and seeds raw because when you roast them, it alters their beneficial fats. Okay but if you find that you tire of eating nuts and seeds raw, just roast them, but very lightly.

The best raw nuts and seeds to add to your diet: Almonds, cashews, walnuts, pecans, macadamia, pistachios, sesame seeds, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds and flaxseed.

Nuts and seeds are ideal in salads.

Spices and Herbs

You can use all spice and herbs except salt.

You ready to start this journey. Please give it a try. Even for a week. let’s see how it goes. Don’t be so harsh on yourself. Just give it a go. Like I always say, don’t wait to get sick to begin changing your food habits. Start now, where you are. Let’s do this!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: