The 30-Day Journey to Nourished Living: Week 2

Goals for Week 2

1. Expand Your Protein Choices

Keep your meals exciting by incorporating a mix of protein sources. Try:

• Fish for omega-3s
• Plant-based options like lentils for added fiber
• Lean meats for essential iron

This variety not only supports your body’s needs but also keeps mealtime interesting.

2. Opt for Complex Carbohydrates

Slow-digesting carbs provide lasting energy throughout the day. Swap refined grains for whole grains such as:

• Quinoa
• Brown rice
• Whole wheat products

These options help you feel fuller longer and stabilize blood sugar levels.

3. Embrace Healthy Fats

Add nourishing fats to your meals to support brain function, heart health, and satiety. Ideas include:

• Topping salads with avocado
• Snacking on a handful of nuts
• Drizzling olive oil over roasted vegetables

4. Use Smart Cooking Methods

Preserve nutrients and enhance flavor by prioritizing cooking techniques like:

• Baking
• Grilling
• Steaming

These methods minimize excess fats while keeping your meals delicious and healthy.

Recipe of the Week

Salmon & Quinoa Power Plate

Ingredients (Serves 2)

• 2 salmon fillets
• 1 cup cooked quinoa
• 1 cup roasted sweet potatoes
• 1 cup steamed asparagus
• 1⁄2 avocado, sliced
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1⁄2 tsp garlic powder
• 1⁄2 tsp paprika
• Salt & pepper to taste

Instructions

1. Cook Quinoa: Prepare quinoa according to package instructions and set aside.
2. Roast Sweet Potatoes: Toss sweet potato cubes with 1⁄2 tbsp olive oil, salt, and pepper. Roast at 400°F (200°C) for 20 minutes.
3. Grill Salmon: Season salmon with garlic powder, paprika, salt, and pepper.
4. Grill on medium heat for 4–5 minutes per side until flaky.
5. Steam Asparagus: Steam asparagus for 3–4 minutes until tender-crisp.
6. Assemble the Plate: Arrange quinoa, salmon, roasted sweet potatoes, asparagus, and avocado slices. Drizzle with lemon juice and remaining olive oil.

Enjoy! A flavorful, well-balanced meal to keep you energized.

This week is all about building balance into every meal. By incorporating a variety of proteins, carbs, and fats while cooking smartly, you’re setting yourself up for long-term energy, satisfaction, and overall wellness.

Stay tuned for Week 3, where we’ll dive into portion control and mindful eating to help you enjoy every bite while supporting your health goals.