CARE Step 1: Meal Plan, Balanced Recipes, and Shopping List

[Teri Rose, OblSB, Program Director]

A few additional notes:

1) Please feel free to make substitutions for these (and any ingredient) in a recipe or meal plan. The CARE provided plans are only to be examples of balancing meals. No one food is required.  You could jump ahead to the meal plan for Step 2 and you’ll see another smoothie recipe that uses almond milk instead of yogurt – and banana can be substituted for any other serving of fruit.  Here is the link for the Step 2 meal plan: https://www.benedictinewellness.com/forums/topic/care-step-2-meal-plan/

A good place to start with Step 1 is also to try and balance the meals you already like to eat.  Using the CARE Balanced Plate diagram provided in the full Step 1 materials, see how you can adjust your current meals to better fit those guidelines and portion sizes. I’d be happy to review how you think you could make adjustments to your current meals if you’d like to share them here.

2) There is an existing “getting ready to lose weight protocol” that we are all too familiar with, isn’t there? Typical lists include eliminating all junk food and ramp up activity. In CARE, I ask that you temporarily suspend your past list and think of recreating a new “lifestyle list” that introduces changes slowly.  CARE Step 1 outlines how to slowly look at dietary changes and activity.  For food, we begin by first just focusing on meal timing and becoming familiar with a balanced plate. For activity, the first focus is just on getting up and moving each hour to reduce sedentary time.  I start members here because these basics are your best defense against cravings.  In CARE, it feels like we start slow, but it doesn’t take long for desired changes to build on each other which builds our trust that we are indeed working “on everything”.

With cravings and all the forms they take, meal timing is your most important place to start followed closely by increasing produce/veggie servings at each meal.

[Teri Rose, OblSB, Program Director]

Download PDF: Portioned for WOMEN

Download PDF: Portioned for MEN

Source: CARE Step 1: Getting Started – The Therapeutic Foundation

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