Spring Diet Revamp: High-Protein Weight Loss

Revamp your diet this spring with delicious, high-protein meals designed to support weight loss and overall well-being. This program provides key strategies and nutritious recipes to help you unlock your weight loss potential. We focus on cue-routine-reward, incorporating social support, and using behavioral economics to enhance motivation.

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Program Modules

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Focus on Lean Meats

Incorporate lean meats like chicken breast and turkey into your diet. These options are low in fat and high in protein, ideal for building muscle and losing fat. Explore roasting or baking them with herbs and lemon. (Cue: Hunger pangs, Routine: Prepare lean meat recipe, Reward: Satiety and delicious flavor)

Prepare Roasted Chicken with Lemon & Herbs

Weekly

Find and prepare a recipe for roasted chicken breast with lemon and herbs. Focus on portion control. Share your creation on social media for accountability! (Cue: Recipe completion, Routine: Post photo, Reward: Social affirmation)

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Prepare Baked Turkey Breast

Weekly

Prepare a recipe for baked turkey breast with your choice of seasonings. Remember portion control. (Cue: Fridge is empty, Routine: Bake turkey, Reward: Healthy meal prep)

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🐟

Embrace Seafood

Include seafood like salmon and shrimp in your diet for excellent sources of protein and omega-3 fatty acids. Opt for steaming or boiling to retain nutrients. (Cue: Recipe book, Routine: Pick seafood recipe, Reward: Nutrient-rich meal)

Steam Salmon with Vegetables

Weekly

Steam salmon with a side of vegetables for a nutritious meal. (Cue: Grocery shopping, Routine: Buy salmon, Reward: Healthy dinner)

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Boil Shrimp for Salad

Weekly

Boil shrimp to use as a protein source in salads. (Cue: Need quick protein, Routine: Boil shrimp, Reward: Fast & healthy snack)

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🥗

Balance with Hearty Salads

Create balanced meals with hearty salads using mixed greens, cherry tomatoes, and grilled chicken or shrimp. A light vinaigrette with lemon juice and olive oil is recommended. (Cue: Feeling sluggish, Routine: Prep salad, Reward: Energizing meal)

Make Grilled Chicken Salad

Weekly

Prepare a salad with mixed greens, cherry tomatoes and grilled chicken breast. Dress with lemon juice and olive oil. (Cue: Check fridge, Routine: Grill chicken, Reward: Delicious salad)

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Make Grilled Shrimp Salad

Weekly

Prepare a salad with mixed greens, cherry tomatoes and grilled shrimp. Dress with lemon juice and olive oil. (Cue: Grocery day, Routine: Buy shrimp, Reward: Quick salad)

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🍲

Enjoy Comforting Soups

Incorporate soups into your diet. Consider chicken quinoa soup with plenty of vegetables for a filling, low-calorie option. (Cue: Cold Weather, Routine: Make soup, Reward: Warm meal)

Prepare Chicken Quinoa Soup

Weekly

Prepare chicken quinoa soup with plenty of vegetables for a filling, low-calorie meal. (Cue: Prep day, Routine: Chop veggies, Reward: Healthy soup)

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🥪

Quick & Balanced Sandwiches

Make sandwiches with whole grain bread, lean turkey, avocado, and a sprinkle of seeds for a quick, balanced meal. (Cue: Craving carbs, Routine: Make sandwich, Reward: Satisfying meal)

Make Turkey Avocado Sandwich

Weekly

Make a sandwich with whole grain bread, lean turkey, avocado, and a sprinkle of seeds. (Cue: Limited time, Routine: Assemble sandwich, Reward: Quick meal)

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🍎

Enjoy Fresh Fruit

Round out your meals with fresh fruit such as berries or slices of apple for natural sweetness and fiber. (Cue: After meal, Routine: Eat fruit, Reward: Sweet treat)

Eat a serving of Berries

Daily

Eat a serving of berries with your meal or as a snack. (Cue: See berries in fridge, Routine: Eat a serving, Reward: Energy boost)

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Eat a Slice of Apple

Daily

Eat a slice of apple with your meal or as a snack. (Cue: Need a snack, Routine: Eat apple, Reward: Refreshing snack)

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