Sample Meal Plan
Week 1
Healthy & Balanced Meal Plan with Recipes & Prep
Goals
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Create a sustainable diet plan that will promote weight loss and support hormone balance
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Appropriate macronutrient balance, calorie consumption, and an emphasis on foods that support your hormonal health
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Limit snacking by consuming optimal macronutrient balance
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Improve meal timing to curb mini meals and unnecessary calories
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Participate in a structured exercise program to take the guesswork out of weekly workouts.
Sample Subject Details:
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AGE: 31
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HEIGHT: 5’8”
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WEIGHT: 167.8
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Lightly active
Meal Plan: Week 1
Recipes
Breakfast
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Spinach Egg Muffins (12g protein/serving!)- Fit Foodie Finds
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Have along with 1 cup of fruit: Cantaloupe, honeydew, any berry, one medium apple, pear, peach, or nectarine
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1 serving=2 muffins
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High Protein Peanut Butter Banana Overnight Oats | Ambitious Kitchen
Lunch/Dinner
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Grilled Mediterranean Chicken and Quinoa Salad - Skinnytaste
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You will want to make this Sunday night for the work week
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Divvy into 3 servings (2 cups/meal)
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Add 1 cup of spinach to each serving
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5-Ingredient Sheet Pan Salmon | Platings + Pairings (platingsandpairings.com)
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Divvy into 4 servings
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Spicy Chicken and Sweet Potato Meal Prep Magic
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Divvy into 6 portions rather than 8
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Healthy Taco Bowls - Paleo and Whole30 Approved! | The Hungry Waitress
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I recommend buying frozen cauliflower rice!
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Easy Turkey Roll Ups - Fit Foodie Finds
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This is an easy weekend meal to have in your back pocket
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Pair this with 1 cup of raw carrots, celery and/or cucumber and 2 TBSP Hummus
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Cilantro Lime Chicken and Lentil Rice Bowls Recipe - Pinch of Yum
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Add ½ avocado or ¼ cup guacamole to eat serving
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Add â…” cup brown rice to each serving
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This recipe will supply you with Sunday Dinner and a few days of lunches next week. You can get your meal prep and dinner done in one meal prep.
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You will want to divide the recipe into 8 servings. You guys will have 2-3 servings for dinner. The remaining servings will cover lunch for the first few days of the following week.
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Read the slow cooker option!
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Additional Notes
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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.
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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.
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For example:
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Afternoon snack: Breakfast at 8:00 am, Lunch at 12:00 pm, Snack at 3:00 pm, Dinner at 6:00-7:00 pm
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Evening Snack: Breakfast at 7:00 am, Snack at 11:00 am, Lunch at 2:00 pm, Dinner at 6:00-7:00 pm.
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Do what works for your body and energy needs! There is no perfect time to eat.
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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.)
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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.
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Snack Ideas:
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1 cup cottage cheese & 1 cup fruit
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1 cup cottage cheese & 1 TBSP pumpkin or sunflower seeds
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1-5 oz Greek yogurt, 1 TBSP chia seeds
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1 handful of almonds & 1 cup of popcorn
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1 Apple & 1 TBSP almond butter
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Food Journal (sort of…)
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Create an entry in your notes section and jot down how you feel each day:
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Make a note if you are extra hungry, lack an appetite, feel lethargic, have energy, sleep, work stress, life stress, etc.
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This will help us streamline the following week and create a balance that works well for you.
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Ask lots of questions
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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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