Nugget Markets 21 day plan

Nugget Markets

21—Day Plan

Designed by Dr. Liz Applegate, PH.D.

Instead of starving yourself and biting off more than you can chew at the gym, embark on a different journey, one that changes your lifestyle and health for good. This straightforward three–week eating and fitness program, designed with busy people in mind, is more about making good–for–your–body decisions rather than punishing you with cutting calories and tough–to–do workouts.

Here’s How This Plan Works

For 21 days—typically the amount of time it takes to make new eating and exercise practices part of your daily routine—follow along with the menu and exercise plans* designed with key basic principles in mind that optimize your health and energy levels.

21-day meal icons

Meal Plan

The menu design incorporates these basics while using everyday nutrient–dense basic foods. Create a shopping list for the week and note that making extra one day (brown rice, slow–cooked pork and veggies) will help you save time by using leftovers and keeping you on track later in the week. The menu plan supplies approximately 1800 to 2000 daily calories. Adjust portions to meet your energy needs and weight control goals. Also switch out foods that pose an allergy or intolerance concern (soy for dairy or brown rice noodles for wheat pasta).

  1. Week 1 Shopping List
  2. Week 2 Shopping List
  3. Week 3 Shopping List

Exercise Plan

Daily exercise that conditions your vascular system for better fitness as well as building key muscle groups for more strength is vital for a more functional and healthier life. For example, building core strength (body’s midsection–abdomen region) makes simple activities easier, such as carrying boxes, and can also lower the risk of suffering from a back injury on days you overdo. Like your food choices, variety is key!

Try different types of aerobic exercise and switch things up when building stronger muscles.

Start my 21–day program knowing that your adjustment to healthier eating and routine exercise takes time. Keep track of how you feel, what works (and what doesn’t) for you. Send a facebook post or tweet—I would love to hear about your successes (and challenges!)

Dr. Liz Applegate, Ph. D.

Dr. Liz Applegate Ph.D.

Director of Sports Nutrition, UC Davis

* Consult your physician before starting a new eating or exercise plan to make sure these changes are right for you.