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Kendra Coppey is a nutritionist, fitness expert and the founder of Barefoot Tiger, a company that offers holistic fitness and wellness services. Coppey has cooked up a lifestyle prescription* that can have you feeling healthier and looking leaner in no time. Contact Coppey at barefoottiger.com for recipe information.

Monday
Breakfast: One cup oatmeal with cinnamon and honey (add blueberries and/or almond butter for an extra boost)
Lunch: Scallion and sesame peanut noodles
Snack: Frozen banana dipped in dark chocolate
Dinner: Veggie Unfried Rice from Josie’s Kitchen (various locations throughout the city, go to josiesnyc.com) with a side salad.

Workout tip: Ask a friend to join you at the gym—it’ll challenge you to do more, especially on a Monday when motivation can be lagging.

Tuesday
Breakfast: 1/2 red grapefruit; cinnamon raisin quinoa
Lunch: Whole-wheat wrap filled with 1/2 avocado, chickpeas, tomato, fresh basil and mixed greens, with baby carrots on the side
Snack: Make-your-own trail mix with raw almonds, pumpkin seeds, dried cherries, dried cranberries and crystallized ginger
Dinner: Wild-rice and avocado salad wrapped in nori (seaweed)

Cooking tip: If you’re short on time, look for precooked rice, precut veggies and salads, and veggie mixes in the freezer section.

Workout tip: Try some interval training during a 30-minute cardio session: Every three minutes you should bump up your intensity a few notches and keep it up for a two-minute interval.

Wednesday
Breakfast: Breakfast burrito with a whole-wheat tortilla, black beans, brown rice, salsa and avocado
Lunch: Warm quinoa salad with edamame and tarragon over fresh arugula
Snack: Chocolate brownie Gnu Bar (high in fiber but very tasty and only 130 calories!)
Dinner: FreshDirect Indian-spiced lentil ragout with roasted vegetables

Meet your trainer (or a workout buddy) in a park for a heart-pumping obstacle-course workout (think boot camp) to get over that midweek bump.

Thursday
Breakfast: 1/2 red grapefruit and Kashi Heart to Heart cereal with soy or rice milk
Lunch: Aztec salad from Candle Café (1307 Third Ave at 75th St, 212-472-0970). It’s a tasty stack of quinoa, black beans, red onions and jicama, topped with spiced pumpkin seeds and barbecued grilled tempeh, served over mixed field greens with a toasted cumin vinaigrette.
Snack: Frozen grapes
Dinner: Amy’s Organic Chili with vegetables and an avocado spritzed with lime juice. Have some yellow corn tortilla chips on the side.

Workout tip: Take a (free!) morning tai chi class in Bryant Park (Sixth Ave at 40th St, Fountain Terrace. Mon, Tues and Thu, 7:30–8:30am).

Friday
Breakfast: Berry smoothie made with one banana, one cup frozen strawberries, blueberries, cherries, rice milk, honey and cinnamon
Lunch: Amy’s Black Bean Enchilada Whole Meal
Snack: Baby carrots and any other veggies you like with hummus
Dinner: Lemon and garlic chickpea pasta with sautéed kale

Workout tip: Unwind from your hectic week with a vigorous yoga session, or opt for a juicy restorative class to leave you floating.

Saturday
Breakfast: Van’s Gourmet multigrain waffles (2) with mixed berries and pure maple syrup topping
Lunch: Sliced tomato and baked dulse (seaweed) on multigrain bread. Add some Terra sweet-potato chips and you’ll feel really full up.
Snack: Nut and honey smoothie made with rice milk, banana, finely chopped mixed nuts, honey and a sprinkle of cinnamon
Dinner: Mixed greens salad with marinated beets, chickpeas and balsamic vinaigrette, and penne with summer vegetables. Whole-grain garlic bread on the side.

Workout tip: Rollerblade or ride your bike while running errands.

Sunday
Brunch: Moby’s veg blueberry pancakes with pure maple syrup and Gimme Lean sausage links; glass of orange juiceSnack: Apple sauce sprinkled with cinnamon and raisinsDinner: Grilled vegetable pizza and arugula salad with tomatoes and vinaigrette dressing

Cooking tip: On Sunday, cook up your grains for the week ahead and store them in the fridge—you’ll save yourself a ton of cooking time!

Workout tip: Take a day off to recuperate from your week and enjoy brunch with a friend.

Dynamic healthy living tips

• Drink a glass of water with lemon each morning before you eat breakfast—it’ll get your metabolism revved for the day.
• Keep a bowl of fruit on the countertop in your kitchen, on the coffee table in the living room or on your desk at work for a healthy “instant snack” reminder
• Portion sizes are key! If you can eat many small meals a day, you’ll stay satiated, avoid binges and eventually eat less over time.
• Eat something light—an apple, half a banana or an orange—at least 40 minutes before working out. Skip the cereal—it takes too long to digest so it will sit in your stomach while you work out, and that’s no fun.
• Structure and plan out your week each Sunday. Be exact with the details (e.g., “run for 30 minutes at 7pm on Monday”). You’re more likely to be successful if you have a schedule to fall back on.
• Surround yourself with positive people and those who motivate you to live your best life.
• Being healthy doesn’t have to mean all or nothing. A ten-minute walk is better than sitting around all day. Remember, something is better than nothing, and perfection does not have to be your goal—just being healthier is an achievement!

*Disclaimer: This plan is not intended to diagnose or treat any illnesses, nor is it a substitute for seeing a doctor for medical conditions.




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Where did you get that body? | Getting the shaft | Playa fields
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