Jenny Craig is a lifestyle program that helps individuals learn new ways of looking at food, and how to eat portions and ingredients that motivate health, wellness and longevity. With its focus on portion control and quality ingredients, Jenny Craig has had lasting success in the competitive market of dieting. Planning Jenny Craig meals can be easy, and started quickly with some basic pointers to help you begin.
Step 1
Purchase a weeks worth of organic, seasonal vegetables such as broccoli, cabbage, spinach, kale, carrots, tomatoes and whole grains that are low on the glycemic index, such as barley and oats. Also purchase a wide variety of fresh fruits, raw nuts, seeds and beans. Finally, select five to six different lean protein sources that will represent 40 percent of your meal total. Choose wild-caught fish, lean chicken breasts, lamb, turkey or buffalo. Soy products like tofu and soy veggie burgers can substitute meat can if you are a vegetarian.
Step 2
Prepare meal items such as broiled fish, marinated chicken or stir fry, ahead of time to keep frozen until use. Combine these staple protein ingredients with fresh steamed vegetables as one one third of your meal, and whole grains as another one third portion for a complete Jenny Craig style meal. Add spices such as oregano and basil to add variety and added health-boosting antioxidants.
Step 3
Create a plan for your week in meals by writing down specifics about meals and snacking for an entire week on a calendar with all ingredients and meal preparations you will need for the meals. Always use the ratio of 40 percent proteins, 40 percent carbohydrates and 20 percent healthy fats, for your three main meals. Keep your one or two snacks-in-between meals light, and low in calories. Munch on celery sticks with peanut butter or one small apple with eight raw almonds.
Step 4
Grill a turkey burger as your main protein source, then mix a large salad together using a mixture of dark leafy greens, such as kale, spinach and red leaf lettuce, along with vine-ripened tomatoes and fresh currants for a touch of sweet. Add healthy fats through sunflower seeds and use olive oil mixed with a touch of balsamic vinegar to taste, as a dressing. Plan meals that are under 350 calories.
Step 5
Plan on incorporating one or two small splurges throughout the week, such as two squares of an eight piece 60 percent dark chocolate bar, or one medium sized chocolate chip cookie. If you love your coffee drinks, enjoy a small latte with skim milk and sugar-free syrup. Do not exceed 150 calories with this splurge. Jenny Craig does not want you to feel deprived, so enjoying what you love in small portions is expected and valued on this diet plan. Again portion size is essential, so keep these splurges small.
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