Epicure’s Plan for Health Weekly Planner Plan for a healthier you! Planning ahead saves you time, stress and money as you eat well, get active and feel great! To plan for a healthier you:
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Make it a family affair – get everyone involved in planning the week’s meals Make it easy – Find Epicure recipes online for easy, delicious, well-balanced meals Make ahead and make extra – save time and stress during the work-week Eat what you enjoy – buy the healthy foods you and your family like to eat Add flavour, not fat or salt – spice it up with your favourite Epicure Seasonings SUNDAY
MONDAY
TUESDAY
For the week of:
WEDNESDAY
BREAKFAST
LUNCH
DINNER
SNACKS (go for 2–3 small snacks per day)
ACTIVITY (aim for 30–60 minutes of activity per day)
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THURSDAY
FRIDAY
SATURDAY
Grocery List – Shop for a healthier you! First, shop the store’s perimeter for healthier whole foods, then visit the aisles! Fresh Produce – go for: • A variety of dark colours • What the kids pick (they’re more likely to eat it!) • Tofu/meat replacements for one meatless dinner each week
Grocery Aisles – go for: • • • • •
Non-hydrogenated fats and 0 g trans-fats Cereal (3-4 g fibre, < 10 g sugar / serving) Granola bars (3-4 g fibre, < 6-8 g sugar / serving) Soups (< 3 g fat, < 400-500 mg sodium / serving Grains (15 g carbs = 1 serving of whole grains)
Frozen Foods – go for: • • • •
No sauces, syrups or added sugar Frozen entrees (< 10 g fat, < 400-600 mg sodium / serving) Vegetables (without sauces) Fruits (without syrup or added sugar)
Dairy Products – go for: • • • •
Hard cheese (% M.F. < 20%) Milk (% M.F. < 1-2%) Yogurt (% M.F. < 1-2%) Non-hydrogenated margarine
Bakery – go for: • Whole grains • 3-4 g fibre / serving • Non-hydrogenated fats and 0 g trans-fats
Meat, Fish, Poultry, Seafood – go for: • • • •
Skinless poultry Fish twice each week Lean meats with less fat marbling Low-sodium, low-fat deli meats
Epicure PRODUCTS – go for it! Contact your Epicure Consultant to order everyday staples and exotic new tastes to spice up your life! My Consultant:
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Epicure Dip Mixes / Epicure Fruit Dip Mixes Epicure Herbs, Epicure Spices, Epicure Blends Epicure Salad Dressings Other
Phone: Email: Or shop online: www.epicureselections.com
To Do / Appointments: o o
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