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Sample Meal Plan

Week 1

Healthy & Balanced Meal Plan with Recipes & Prep

Healthy food


  • Create a sustainable diet plan that will promote weight loss and support hormone balance

    • Appropriate macronutrient balance, calorie consumption, and an emphasis on foods that support your hormonal health

  • Limit snacking by consuming optimal macronutrient balance 

  • Improve meal timing to curb mini meals and unnecessary calories 

  • Participate in a structured exercise program to take the guesswork out of weekly workouts.

Sample Subject Details:

  • AGE: 31

  • HEIGHT: 5’8”

  • WEIGHT: 167.8

  • Lightly active

Meal Plan: Week 1

Sample weekly meal plan.





Additional Notes

  • In Week 1, we are trying out a few different breakfasts to see what works best for your appetite, digestion, and overall preference.  Getting breakfast right is the key to having a successful day.

  • Meal timing: You ideally want to have a minimum of three hours between meals (including snacks).  This gives your digestive system a break and allows you to better digest your food and regulate blood sugar.  

    • For example: 

      • Afternoon snack: Breakfast at 8:00 am, Lunch at 12:00 pm, Snack at 3:00 pm, Dinner at 6:00-7:00 pm

      • Evening Snack: Breakfast at 7:00 am, Snack at 11:00 am, Lunch at 2:00 pm, Dinner at 6:00-7:00 pm.

      • Do what works for your body and energy needs! There is no perfect time to eat.  

    • You should still eat a snack if you are hungry, so do not deprive yourself.  Instead, ask yourself, do I really need food right now? Or can it wait until mealtime? If you are hungry, have a snack, and just wait three hours until your next meal.  Some days you need more calories (cycle, workout, activity level, etc.)

    • If you still feel hungry between meals, we may need to change your macro balance to help curb your need to snack.  Ideally, you want to have one hearty snack each day.

  • Snack Ideas: 

    • 1 cup cottage cheese & 1 cup fruit

    • 1 cup cottage cheese & 1 TBSP pumpkin or sunflower seeds

    • 1-5 oz Greek yogurt, 1 TBSP chia seeds

    • 1 handful of almonds & 1 cup of popcorn

    • 1 Apple & 1 TBSP almond butter

  • Food Journal (sort of…)

    • Create an entry in your notes section and jot down how you feel each day:

      • Make a note if you are extra hungry, lack an appetite, feel lethargic, have energy, sleep, work stress, life stress, etc.  

      • This will help us streamline the following week and create a balance that works well for you.

  • Ask lots of questions

    • I am here as your resource. Use me. Do not hesitate to text me during the day with meal questions (should I eat this or that?), to seek advice, motivation, or help with recipes. 

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