Live healthier. Be happier. Feel wonderful.

Cook for a Day, Eat for a Week

Cook one day, eat all week long. Here's how to do it: on your day off, make 3 protein mains + 3-5 side dishes. Mix and match them throughout the week and you're good to go!


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Monday

Health Rating

Lunch

make all the squash for the week
make all the quinoa for the week

Quinoa, uncooked

90 ml

Dinner

make all the rice for the week
make all the pasta for the week

Spaghetti, whole-wheat, dry

4 oz

Tuesday

Health Rating

Breakfast

Banana

1 medium

Lunch

Spaghetti squash

250 ml

Dinner

Wild rice, dry

0.33 cup

Wednesday

Health Rating

Thursday

Health Rating

Friday

Health Rating

Lunch

Quinoa, uncooked

90 ml

Dinner

Spaghetti, whole-wheat, dry

4 oz

Saturday

Health Rating

Sunday

Health Rating

Breakfast

Whole grain bread

2 slice

Lunch

Quinoa, uncooked

90 ml

Dinner

Spaghetti, whole-wheat, dry

4 oz


Sue Wammes
Sue Wammes
BA Kin, Wellness Coach, Precision Nutrition Level 2 Coach, CSEP-PT

I was one of those mothers who took more care of her kids than herself...

 

It took me a long time to realize that when I was unhappy, it was actually because I was not healthy. 

 

I even began to wonder if my kids would see me as a good mom ... no matter how overweight I became.  Somehow I instinctively knew that if I didn’t start taking better care of me, how could I be a good role model for my kids?  Especially when I would coax them with ..."but this food is healthy for you to eat"....  

 

For me my healthy focus started in the year 2000 when I started going to the gym while the 2 youngest played in their ChildCare.  I was surprised at how much I enjoyed the focus of weight training and noticed a burning desire to learn so much more about the human body. 

 

Shockingly, I found myself applying AND being accepted as an adult student at The University of Western Ontario for a degree in movement science, aka Kinesiology!  This was a turning point in my life and I took the opportunity to also take general interest nutrition courses.

 

I achieved becoming the best by being that personal trainer who focused only on THE best and safest exercises for my clients.  It was my goal to empower many women to feel confident (and strong) in the gym ... and when that happened to them it felt REAL good for me!

 

However, it puzzled me when my own beliefs about "out-training a bad diet” where proven wrong as my client's results would completely come to a halt.  My clients were doing ALL the work in the gym but yet they still required better body composition results.  Hmmm, but how could this be?   

 

Speed up today, I've now come to realize that we feel bombarded with seemingly overnight success stories. I recall feeling overwhelmed with NOT knowing where to start with nutrition and my mistake of believing in shortcuts.

 

I've been coached through the same 1-year program that I now coach my clients through.  It showed me nutrition can be made simple and you don't have to do everything all at once!  Actually I will teach you how to start with just one strategy or 'habit' and then every other week add in 1 more.

 

This made nutrition do-able and the successful results will not only slowly show up but they will also stick around!   

 

By the end of 1 year I had learned (and more importantly practiced) 24 skills regarding nutrition, exercised regularly enough to look healthier PLUS I was able to better understand my inner self-talk and feelings. It was from the daily focus of small do-able nutrition lessons, exercise or recovery, and a positive mindset along with the support of my coach that I was able to carve out a healthier lifestyle change.  (Thanks Coach Krista!!)

 

Today I know that in order to be healthy it must be built from the inside out ... meaning food first and exercise next.  As a Mom who knows the struggle of creating a healthier lifestyle I truly appreciate having resources to make healthy food easier and which is why I so value the Meal Plans and Recipe Collections that I offer in Meal Garden. 

 

In a nutshell, the quality of both of those things must be high and must be consistent enough in order for change to occur.  Therefore today, I'm a Mom who knows she's the healthiest, the happiest and the most confident I've ever been - 'thriving versus just surviving' - alongside a husband & four grownup kids (ages 19-26). 

 

Over the last 16 years, I’ve been slowly (& unknowingly) transitioning from just being a personal fitness trainer to a role favouring my truest calling ... being THE BEST supportive wellness coach who's ready to guide you in transforming to  'live healthier, be happier and feeling wonderful'

 

If you are wanting to be part of a supportive all-woman community aiming to lose weight and where we chat about the different ways and foods to support it, then hop inside Sue's Weight Loss Warriors Group

 

Or if you'd rather read general positive inspirations, tips and tricks with exercise or general healthy foods then follow me on my Sue Wammes Wellness Page for those posts.   

 

With love and inspiration,

Lets #livehealthier #behappier #feelwonderful #together!

:)

Coach Sue

 

 P.S. I thought you might want some resources on

 

*****RESOURCES ON MAKING YOUR BEST (BODY & MIND) TRANSFORMATION

#1 HOW TO Meal Prep and Plan the Perfect Meal

 

#2 DOWNLOAD MY TIPS OF HOW TO MAKE TRANSFORMATION SUCCESSFUL

Inside the download, you will find my 8 best tips on How to Carve Out Your BEST (Mind & Body) Transformation!

 

#3 VISIT THE WEBSITE

There are lots of programs, products and blog posts that I offer to help you get started on your way to change!

Visit my website at: www.suewammeswellness.com

 

#4 DETERMINE IF YOU ARE READY FOR CHANGE YOURSELF!

If you would rather jump onto a phone call to chat, here's a link for Your FREE 45 min Transformation Call


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