7 Day Healthy Meal Plan (Nov 28-Dec 4)

posted November 26, 2022 by Gina

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and links to WW recipe builder to get your personal points.

7 Day Healthy Meal Plan

I hope everyone enjoyed their holiday weekend! I always cherish time spent with my family- I am so thankful for them! If you went off plan this weekend, don’t stress!  It is OK to indulge every now and then, just recalibrate and keep going!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also excited to share the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

A note about WW Personal Points:

I no longer provide points since they vary on the new Weight Watchers plans but I do provide links to WW Personal points recipe builder for all recipes. Look for the orange button in the recipe card says my WW personal points. Click on that and it takes you to the Weight Watchers website where you can see the WW points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (11/28)
B: Peanut Butter Protein Oatmeal Cookies*
L: Chicken Salad with Lemon and Dill *in ½ a whole wheat pita and 8 baby carrots
D: 2 cups Kale and Brussels Sprout Salad with Parmesan and Pecans with Dad’s Creamy Cauliflower Soup

Total Calories: 1,024**

TUESDAY (11/29)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: Madison’s Favorite Beef Tacos with Instant Pot Black Beans
Total Calories: 1,107**

WEDNESDAY (11/30)
B: LEFTOVER Peanut Butter Protein Oatmeal Cookies
L: LEFTOVER Chicken Salad with Lemon and Dill in ½ a whole wheat pita and 8 baby carrots
D: LEFTOVER Madison’s Favorite Beef Tacos with LEFTOVER Instant Pot Black Beans

Total Calories: 1,107**

THURSDAY (12/1)
B: Pumpkin Pie Overnight Oats
L: Protein Egg and Quinoa Salad Jars
D: Garlic-Ginger Chicken Stir Fry with ½ cup brown rice

Total Calories: 1,190**

FRIDAY (12/2)
B: Pumpkin Pie Overnight Oats
L: LEFTOVER Protein Egg and Quinoa Salad Jars
D: Parmesan-Herb Baked Salmon with Garlic Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1151**

SATURDAY (12/3)
B: Sausage, Cheese and Veggie Breakfast Casserole
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT

Total Calories: 634**

SUNDAY (12/4)
B: LEFTOVER Sausage, Cheese and Veggie Breakfast Casserole
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Stuffed Butternut Squash with Wild Rice and Sausage and a green salad #
Total Calories: 982**

*Prep Mon-Wed breakfast and lunch Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

# Green salad includes 12 cups mixed greens, 4 scallions and 1 cup each: tomatoes, cucumbers, carrots and chickpeas
with ½ cup light vinaigrette.  Set aside ½ the salad, with dressing on the side, for dinner Tuesday.

*Google doc

Should some lung transplant programs shut down?

There are around 65 lung transplant programs in the United States, but 85 percent of the surgeries are performed by only about 20 programs. Regardless, even the smaller programs — some that do just a handful of transplants per year — require adequate staffing in order to stay open. As in so many areas of the world’s collective workforce, the supply of lung transplant doctors is dwindling, while at the same time the total number of lung transplants is expected to rise due to the ravages of COVID-19 on lung health.

Should some of the smaller transplant programs close?

Common sense would dictate so, but, as in many corners of our health care economy, the issue is more complicated, and the answer less obvious, than one would think. Here’s why.

Even if small, the hospitals want their transplant programs to stay open for two reasons: First, centers want availability of all solid organ transplants (heart, kidney, liver and lung) in order to facilitate “one stop shopping” for insurance companies who want to contract across all organ lines. Second, the existence of a transplant program of any organ type brings collateral business to the hospital in that particular disease group, creating up-and down-stream revenue that is hard to replace once it’s gone.


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Should some lung transplant programs shut down?

The 2022 International Society for Heart and Lung Transplantation (ISHLT) meeting in Boston last spring was enlightening in many ways — not just because it was the first in-person meeting of cardiothoracic transplant professionals since 2019, but also because it was an opportunity for the transplant community to celebrate an important milestone: more than 40,000 people are now being transplanted annually — a number that continues to rise — and patients are living longer. Despite these positives, I left the meeting feeling concerned, because the inadequate number of lung transplant physicians and surgeons to staff the existing transplant programs is getting worse. I could barely walk 50 feet in the convention center without someone stopping me to ask, “Do you know of any lung transplant doctors looking for a new position? We have a job opening.”

Physician shortages are not a new problem, nor confined to the transplant arena, but it is an issue that’s getting worse in lung transplantation, due to growth of the field generally and a workforce that is not being resupplied in order to keep up with demand. The acute and chronic effects of COVID-19 pneumonia have increased, and that will have a domino effect on the volume of lung transplants performed. As it pertains to the transplant workforce, lack of person-power is a pre-pandemic problem that will only worsen as we leave the acute phase of the pandemic.  

So, why the lack of qualified people to staff these programs? 

When I posed this very question to pulmonary medicine trainees when I was at Stanford — the group from whom we would expect to get our lung transplant fellowship candidates — the responses were both distressing and not completely unexpected. Patients dying regularly, lack of control of work hours, and the responsibility of carrying a waiting list filled with patients who could deteriorate at any time are characteristics of the job that are not exactly attractive to the current generation of physicians who are less swayed by the miracle of transplant, the euphoria when things went well, and the profound gratitude that this patient group regularly displays to transplant providers. These are all elements of the job that I loved — and missed when it was time for me to step away from the frontlines. In many ways, interacting with the field now in a consulting role, I can see the point of these younger physicians looking for a different career path. Perhaps they are right to protect themselves from the rigors of the field.

But how does the lack of transplant clinicians affect patients? In a word, adversely. Patients who are cared for by harried, stretched thin clinicians suffer poorer outcomes. These clinicians are always on the proverbial hamster wheel, being urged by hospital administrators to do more transplants and by regulatory bodies and insurance companies to produce better outcomes. When I evaluate a program with outcomes issues in my consulting practice, the number one problem is nearly always a simple one: lack of properly trained physicians, either younger ones to handle the growing number of recipients or, even more concerning, mid-career doctors who have the vision, expertise and commitment to lead programs in an ever more complex transplant environment. In fact, many of the more experienced doctors at some of the best programs in the country are looking for a way out, far earlier than what would be considered “normal” retirement. 

What’s the solution? 

First, we need to use technology to unburden the transplant teams, particularly around the organ procurement process which is physically exhausting (flying out in the middle of the night to retrieve organs from a distant hospital), costly and requires staffing that many transplant programs do not have.

Plus, the surgeons who are flying around the country in the middle of the night to procure organs are often the same ones that have scheduled cases the next day, like complex cardiac surgeries. Would you like your heart surgery done by the surgeon that has retrieved organs the previous night or one that has been at home fast asleep? Easy answer. 

Technologies to keep organs “alive” do exist, keeping organs viable until a daytime transplant operation can be scheduled but, currently, are not being fully adopted by transplant centers, largely due to lack of technical familiarity with these new systems, lack of understanding of reimbursement issues for these technologies, and, frankly, lack of willingness to embrace the transplant future.

Second, the transplant programs need to implement a different care model based less on using physician trainees for getting the work done and more on non-physicians team members who can follow treatment protocols for making routine therapy adjustments, tend to the electronic medical record and see transplant patients who are stable in the outpatient clinic. Using this model not only achieves a more rational life for trainees and more experienced physicians but also provides patients with continuity of care, a familiar face that will be around long after the trainees have left for other opportunities.

The responsibility of getting the infrastructure needed to make the transplant care environment more palatable will fall on the program directors who will need to make a convincing case to their hospital administrators that this route is the only way forward.

Third, hospitals need to continue to foster an environment where physician wellness is a priority. Many are starting to do so — an encouraging trend propelled forward by the pandemic, not only for the provider herself but also for the patient’s sake. Studies have shown unequivocally that health care providers that have achieved balance between their lives outside of the hospital, and their life within it, provide better care. 

Finally, the most controversial solution. If there is an ever-expanding patient group that needs committed, specialized care, a classic supply and demand issue arises when the supply (in this case, lung transplant physicians and surgeons) seems very unlikely to increase any time soon. Therefore, we must cut the demand by reducing the number of lung transplant programs.

Having been in the transplant arena for decades, I am fully aware that hospitals won’t voluntarily close their transplant programs in order to serve some greater good. There are too many tempting financial and competitive incentives for a hospital to consider shutting down unilaterally. But some should, since not being able to adequately serve this very sick patient group in a manner that they deserve violates every tenet of our profession. 

We don’t need our current number of transplant programs —we instead need only the number that best serves our patient population. And that means, fewer. 

David Weill, M.D., is the former director of the heart and lung transplant program at Stanford University. He’s also the author of “Exhale: Hope, Healing, and a Life in Transplant.” He is also a board member of TransMedics.

What is the 12-3-30 workout?

When my friend first told me she was doing the 12-3-30 workout, I had no idea what she was talking about. Somehow, despite my Peloton and yoga addiction, I haven’t yet found my way to FitTok, the subsect of TikTok populated with workout hacks and fitness tips. But when two women I followed on Twitter mentioned the workout, I had to find out more about this viral challenge.

“I had been running but stopped last year and wanted a low impact way to build my stamina back up to start again,” says Dore Ann Zimmermann, a New Jersey-based food blogger. “It’s definitely a workout! You can expect to sweat and get your heart rate up.”

What is the 12-3-30 workout?

The 12-3-30 workout was created by influencer Lauren Giraldo in 2019 and gained traction after she shared how the fitness regimen helped her lose 30 pounds. The workout gained momentum in 2020 and has since gone viral with the hashtag #12330workout resulting in more than 131 million views on TikTok. It follows a pretty simply format:

  • Adjust your treadmill’s incline to 12{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f}
  • Set your speed to 3 miles per hour
  • Walk for 30 minutes

“The first time [I tried the workout], I lasted about 8 minutes. The incline was no joke,” says writer and content director Maya Francis, who’s been doing 12-3-30 for a few weeks. “Since then I’ve been able to last the full 30 minutes. I also burn more calories walking on the incline for 30 minutes than I do walking flat for 45 minutes, or at least that’s what the treadmill has been saying.”

But go easy on yourself if the incline feels a bit too steep at the beginning.

“The 12{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} incline may be a bit ambitious for first-timers and you shouldn’t let that discourage you,” says Francis. “Also, I’m short, so that incline is a little steep for me because my strides are smaller. Knocking the incline down to 9{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} is better than falling off the treadmill. I just add a few extra minutes to compensate.”

Zimmerman took a similar approach in modifying the workout.

“Set your speed down below 3 miles per hour and work your way up,” she offers as advice to newbies. “I started at 2.5 and increased by .1 every day.”

Does 12-3-30 actually work?

“Anything that gets the body moving consistently is effective,” says Sonya Robinson, a Chicago-based National Academy of Sports Medicine (NASM) certified personal trainer and fitness nutrition specialist. “This offers a low-impact, minimal equipment workout that any fitness level can do.”

Incline walking is especially great for working lower body muscles and your core. Walking also has cardiovascular health benefits, but try to minimize holding the rail of the treadmill to get the most of your workout, Robinson suggests.

How do you make the most out of the 12-3-30 workout?

For a well-rounded fitness routine, Robinson recommends pairing the 12-3-30 workout with other exercises, such as strength training, yoga or Pilates. Almost anything is welcome so long as you’re mixing it up.

“Your body will plateau if you’re only doing the same thing for weeks or months at a time,” she says. “There are so many added benefits with some form of resistance training, too. It is safe and low-impact and anyone can do it by adjusting the incline, speed, or duration to fit their fitness levels. Of course your nutrition has to be on point depending on your goal, too.”

But what if I don’t have a treadmill?

“You can do any cardio of your choice and always change the speed or resistance so the StairMaster, the elliptical, or a stationary bike works, too,” says Robinson. “It won’t be the exact same workout but again, any movement done consistently is what matters the most.”

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Despite successes, lack of regulation raises concerns over medical devices

Janice Berger isn’t a big fan of bowling shoes.

“Oh my gosh, who knows whose dirty feet have been in those shoes,” Berger said.

But sporting a pair at Signature Lanes in Elkhart, Berger is just glad to be able to lace them up on her own. It wasn’t long ago the senior from Goshen couldn’t put on her own shoes. Much less bowl.

Chronic pain has kept Berger from bowling for the last seven years.

“I couldn’t bowl, I couldn’t ride my bike,” Berger said. “I couldn’t enjoy my grandchildren. So it is frustrating when you are so tired of pain there is absolutely no joy in your life.”

She has diabetic neuropathy; nerve damage in her feet caused by diabetes. It affects 28{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of all diabetic patients according to the National Library of Medicine.

Berger was at the point she was willing to do anything to stop the pain.

“I just thought, I’m going to start with a podiatrist and work my way up to God if that’s what it takes,” Berger said.

You couldn’t see it even while Berger grabbed a bowling ball, rolled it down the lane, or watched her first gutter ball in years; but sitting in the base of her spine is a Nevro HFX. A spinal cord stimulator stopping the pain. She had it implanted in November, 2021 after trying medications, therapy, and other methods that never worked.

“Last time I talked to her, she told me she had 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} relief. She was smiling the whole time. She was extremely happy,” said interventional pain specialist Dr. Jerry Grewal.

Dr. Grewal implanted Berger’s Nevro HFX, which is the first time it’s been used for diabetic neuropathy.

“Hopefully patients will improve, their quality of life will get better, their pain will decrease, and they can be less reliant on medications,” Dr. Grewal said. “And hopefully they don’t have to be on opiates long term.”

Jeanne Lenzer, author of The Danger Within Us: America’s Untested, Unregulated Medical Device Industry and One Man’s Battle to Survive It, worries some patients don’t consider that medical devices have their own side effects which can be serious.

She’s spent years studying the medical device industry.

“It’s a wild west out there,” Lenzer said. “Devices are the wild west.”

About one in ten Americans will have a medical device implanted in their lifetime. But less than half a percent of these devices have been tested in rigorous clinical trials, according to the American Medical Association Journal of Ethics.

There are at least 500 FDA consumer complaints over the last five years following a Nevro Senza device implant. Reported issues include infections, sepsis, shocking sensations, and numbness.

In these cases, no issues were found with the device. But it’s the manufacturer itself investigating whether the device is at fault.

“We’ve [implanted], between the trials and everything else, almost 100,000 of these devices. And we very carefully track any reports of adverse events. We’re required to,” Nevro chief medical officer Dr. David Caraway said.

Dr. Caraway points to an 18-month trial showing Nevro’s spinal cord stimulators leading to pain relief for nearly three quarters of patients.

“We’re really focused on evidence building and providing the safest and most effective therapies that are out there,” Dr. Caraway said.

And the Nevro HFX went through the FDA’s more stringent pre-market approval process.

But 82{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of devices go through 510(k) approval, which requires no clinical data. According to a study published in the Journal of the American Medical Association, 510(K)-approved devices make up 97{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} of medical device recalls.

“A lot of people think that the FDA actually tests things. They don’t do any testing at all,” Lenzer said. “What they do is they ask the manufacturer to provide their information. And that’s what they go on.”

Patients considering a medical device can look up reported issues on the FDA database. Lenzer recommends researching complaints, considering possible side effects, and weighing them against the intended benefit. Patients should also ask their medical provider how often they’ve implanted the device.

So far, Berger hasn’t had any issues.

“It’s a dream come true,” Berger said.

And even if it’s not helping her score on the lanes, she is just glad to be back in the game.

5 dietary switches for a healthy lifestyle

Our sedentary life have led to diminished levels of bodily exercise, coupled with the deficiency of moderation and imbalance in our foodstuff habits that include things like excessive use of processed meals large in refined sugar, salt and higher-in extra fat consisting of saturated and trans-body fat. The vital to minimising health hazards is not as difficult as you may well imagine.

Get started adopting uncomplicated nutritional and life style alterations to sustain over-all wellbeing as follows:

Decide on granola bars over Indian dessert: Even however sugar is component of our frequent diet one wants to be mindful about the usage pattern, portion dimensions and need to go for a snack which is a lot more excellent. Granola bars are a swift snack for these who need a ability enhance.

Handmade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein.

Soluble fibre: aids to decrease LDL levels i.e., undesirable cholesterol and blood pressure which will retain your heart healthful. Swap fruit juices with total fruits. Consuming full fruits in the morning can help in better absorption of natural vitamins from the fruits. Having said that, individuals select the hassle-free option and eat fruit juices.

Organic and canned fruit juices are a concentrated resources of sugars without the need of the reward of fibre. Therefore, it is advisable to consist of whole fruits as component of your breakfast, which have nutrition like fibre, nutritional vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to incorporate fruits in your breakfast every single day.

Select blended oils around one seed oils: Though solitary seed oils like floor nut, soybean, canola and so forth. do have well being positive aspects, they are not plenty of to deliver the correct stability of fatty acids which are encouraged in our eating plan. A more healthy swap would be opting for multi-resource oils, also regarded as blended oils. Blended oils with antioxidants have several positive aspects like furnishing nourishment from fat and strengthening immunity. It is organized by combining two or a lot more oils into 1 to obtain advantages of two oils in a single. They are scientifically blended to offer fantastic balance of MUFAs and PUFAs that assist handle cholesterol.

Reduce sodium and saturated extra fat rich snack food items: The American Heart Association and Indian Council of Professional medical Analysis suggest great intake of sodium to be not a lot more than 2000 mg a day. You can also choose for a healthier switch and eat foodstuff like fruits, sprouts, oats, yogurt or millet primarily based foods for snacks.

Swap fast food items with nutritious options: Quick meals could have excess quantities of saturated fat, refined sugar and sodium, increasing the probability of weight problems, diabetic issues, hypertension and cholesterol imbalance. To counter this, it is better to eat nutritious alternatives like hummus wrap, savoury oatmeal, and millet dosas.

Chickpeas, oats, millet flour and veggies have excellent resource of plant-based mostly protein and fiber which increases your superior intestine germs and have lower glycemic index that assists to manage blood sugar degrees. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are substantial in fibre, nutritional vitamins and minerals that market overall health and heart overall health.

Maintaining a balanced way of life can seem too much to handle, especially with all the information and facts out there. Having said that, breaking down your health objectives and generating very simple, straightforward adjustments to your day to day routines can help accomplish a healthier life-style.

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4 Tips for Damage Control After Eating Too Much

So you’ve just finished up a massive, delicious meal—but now, you have to pay the price for eating too much. When you overeat, your body may start to feel bloated and lethargic. You may even begin to experience abdominal pain and cramping. No matter what symptoms may accompany feeling stuffed, this physical discomfort can put a damper on the rest of your day.

While the best way to deal with overeating would be to avoid it by always eating in moderation, this is honestly sometimes easier said than done. When all your favorite foods are in front of you, the temptation might prove too great—especially during food-centric holidays like Thanksgiving. So, how do you avoid your eyes growing bigger than your stomach while indulging in a decadent, delicious meal?

If you find yourself overeating and more often than not feeling too full after chowing down, you’re not alone. In order to find out the best ways to healthily approach damage control after eating too much, we consulted a few dietitians to get their insight. So here are some dietitian-recommended tips to help you process your post-meal slump after eating too much—and for more dietitian-approved advice on healthy eating habits, be sure to also read 5 Best Eating Habits to Help Boost Your Metabolism, Say Dietitians.

Make sure you’re hydrating

Eating foods higher in sodium “can contribute to feeling ‘puffy’ or bloated the next day,” according to Amy Goodson, MS, RD, CSSD, LD, who is the author of The Sports Nutrition Playbook and member of our Expert Medical Board. That is why Goodson stresses the importance of making sure you stay hydrated before and after a big meal.

In addition to drinking plenty of water, you can also try boosting your hydration by adding a little something extra to your beverage.

“One thing you can do is hydrate throughout the day with water infusions, like this Apple Cider Vinegar Lemon “Detox” Drink or this Cranberry Orange Ginger “Detox” Water,” says Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. “The fluid will help to restore normal hydration status as it flushes out the excess sodium, sugar, water that’s retained with them, alleviating bloat and heaviness.”

RELATED: The Best Electrolyte Drinks & Powders To Keep You Hydrated All Day

Go for a walk after your big meal

4 Tips for Damage Control After Eating Too Much
Shutterstock

One of the best things you can do for yourself to provide more immediate relief after eating too much and feeling overly full is to go for a walk after your meal.

“The walk will help clear your mind. And if you break a sweat, you can secrete some chemicals and small amounts of salt while also increasing blood flow to the brain,” says the Nutrition Twins. “You’ll burn a few extra calories while you’re at it too, which will help to offset some of the extra calories you may have consumed.”

If you’re not in the mood for a walk, Goodson has some alternative suggestions for moving your body after a heavy meal.

“You can start a friendly game of football in the backyard with family,” Goodson suggests. “Or if that doesn’t work, maybe hit the gym the next morning, or park at the back of all the parking lots when you head out to run errands.”

Get back on track with some vegetables

According to the Nutrition Twins, eating some antioxidant-rich, fiber-packed greens in your next meal can help get your body back to feeling better.

“Fiber from the greens helps push waste and toxins out of the colon, helping to keep you regular so you can quickly spring back and feel lighter,” the Nutrition Twins claim. “And the antioxidants in the green vegetables counteract some damage created from overindulging in inflammatory sugary, fatty, and highly-processed foods.”

Start the next morning with a balanced breakfast

high protein breakfast egg avocado toast
Shutterstock

One of the things you can do the day after you go a little overboard with eating is making sure you’re starting your day off with a healthy, balanced breakfast.

“The day after overeating, start with a protein and fiber-rich breakfast to get your blood sugar going in the right direction,” says Goodson. “Eggs and oatmeal or whole grain toast with peanut butter and a side of Greek yogurt are great options. This will help with feeling better throughout the day.”

Samantha Boesch

Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha