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  • Writer's picturePeak Benefit Solutions Team

Powering Through the Work Week

by Kelly Proulx RD, Mindful Nutrition and Wellness


Trends and Connections

How do you set yourself up for success in terms of sustained energy and health eating for the work week?  Planning is one of the most important elements of a successful week.   Below is a list of things you can do to make a healthy choice the easy choice and to help you nourish yourself for the week.


Assess your nutritional needs: Consider factors such as your age, activity level, and any specific dietary requirements or preferences you may have. This will help you tailor your meal plan to meet your individual needs as well as the needs of those you may be feeding.


Set goals: Determine your nutritional goals for the week. This could include consuming a certain number of servings of fruits and vegetables, reaching a target for protein intake, or reducing your intake of processed foods and added sugars.


Plan your meals: Create a meal plan for the week ahead, including breakfast, lunch, dinner, and snacks. Consider using a meal planning template or app to organize your meals and ensure you're getting a good balance of nutrients throughout the day.


Prep ingredients ahead of time: Spend some time prepping ingredients at the beginning of the week to make meal preparation easier during busy weekdays. Wash and chop fruits and vegetables, cook grains and proteins, and portion out snacks in advance.


Plan for leftovers: Cook larger batches of meals that can be portioned out and enjoyed as leftovers for lunch or dinner later in the week. This can help save time and reduce food waste. 


Focus on whole foods: Base your meals around whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in nutrients and fibre and can help support overall health.


Include a variety of foods: Aim to incorporate a wide variety of foods into your meals to ensure you're getting a diverse range of nutrients.  Reach for different colours of seasonal fruits and vegetables or stock your freezer with frozen options. 


Balance your plate: Aim to create balanced meals that include a mix of complex carbohydrates, protein, and healthy fats. Fill half your plate with fruits and vegetables, one-quarter with lean protein sources such as chicken, fish, tofu, or legumes, and one-quarter with whole grains or starchy vegetables.


Prioritize protein: Include a source of protein in each meal and snack. Protein helps keep you feeling full and satisfied, supports muscle repair and growth, and helps stabilize blood sugar levels. Good sources of protein include chicken, turkey, fish, tofu, tempeh, beans, lentils, Greek yogurt, eggs, and nuts.


Incorporate healthy fats:  Healthy fats are important for brain health, hormone production, and absorption of fat-soluble vitamins.  Include sources of healthy fats such as avocados, olive oil, nuts, seeds, and fatty fish (like salmon and sardines) in your meals.


Don't forget about fibre: Fibre is important for digestive health, satiety, and blood sugar regulation. Include plenty of fibre-rich foods such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds in your meals and snacks.


Limit processed foods and added sugars: Minimize your intake of processed foods, sugary snacks, and high-calorie beverages, as these can lead to energy crashes and fluctuations in blood sugar levels. Instead, focus on whole, minimally processed foods that provide sustained energy and nutritional benefits.


Stay hydrated: Don't forget to drink plenty of water throughout the day to stay hydrated. Aim to drink 2 litres/day for women and 3 litres/day for men of non-sugar containing fluids and consider carrying a reusable water bottle with you to work to help you stay on track.


Listen to your body: Pay attention to how different foods make you feel and adjust your way of eating accordingly. If you find that certain foods leave you feeling energized and satisfied while others leave you feeling sluggish or bloated, make changes to your meal plan to better suit your needs.


Don’t leave it all to the morning: Take time to pack nutritious lunches, snacks and maybe even breakfast the night before.  You may not feel like it, but it can ensure you are feeding yourself well the next day.  Mornings can be busy and sometimes unpredictable so any prep the night before is helpful.  You may even plan your outfit for the next day and pack your gym bag. 


If it seems like too much to plan breakfast, lunch, and dinner for the week, start with the evening meal.  If you plan your evening meal, your day will be less stressful, and you will be more likely to eat a balanced meal at home.   If possible, try to find the time to enjoy your meals; take a break from work and screens, eat mindfully, and enjoy the time alone or with family, friends, and co-workers.  Wishing you an abundance of energy for your week!



Chris Zelasko

Kelly Proulx RD Mindful Nutrition and Wellness 459 George Street North, Suite 210

Peterborough, Ontario K9H3R6

Phone: 705-761-8443

mindful.nutrition.wellness@gmail.com


I started golfing last year and what a frustrating sport!  There is a reason I chose this picture for the site - this is me pushing myself out of my comfort zone.  To learn and grow we have to get a little uncomfortable.  I did take some lessons and that eased the frustration a little.  I think it will be a game that I will enjoy in good time.  

I hear often from clients about their frustrations with their weight, their health and their bodies.  I am happy to listen to understand what their concerns are and work to find a nutrition solution that will work for them.  Our bodies are great communicators; we just need to figure out what they are trying to say.  I offer a free 15 minute discovery call to potential clients to give space and time to your concerns and see if there is something I can help you with.  

I offer in-person and virtual appointments including a one time appointment or packages.  Let's discuss what you need.  




Peak Benefit Solutions Inc. was established in 2008 and have helped more than 400 clients from entrepreneurs, manufacturing, professional services and public organizations with their comprehensive benefits planning. Every step of the way, we are with you.



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