13Oct, 2015

Meal plans & recipes

Healthy Eating Guide

The following 2 days of meal plans are taken directly from my health and nutrition book. I use these meal plans for myself and my clients.  These meal plans are not about calorie restriction.  Instead you are filling your body with healthy, nutritious foods. I also have access to 42 healthy recipes below if you want more!

This is a pre-planned menu sheet and a good way to start.  Use it to begin learning about eating healthy and proper portion sizes.  I have both planned meals and option for you to choose the foods you eat.  This will give you more variety and freedom in your diet.

Feel free to substitute foods.  If it says turkey meat and you want chicken, then go ahead with chicken.  Similar substitutions can be made for all of the foods shown on your basic meal plan.

Sample Meals

Here I will provide you with meals and recipes to get you started. Again, control your portions, eat the foods according to the guidelines and you will do just fine.

You should always begin your day with 2 big glasses of water!

Meal Plan #1


1 cup plain Greek Yogurt with 1/2 cup sliced apples and topped with 1/4 cup crushed walnuts.



1/2 cup brown rice mixed with 1tbsp olive oil,  2 slices avocado, 1 pouch tuna and 1/2 cup sliced red peppers.


sliced carrots and celery with 2 tbsp hummus



4oz baked chicken with 1 cup green beans. Garden salad with cucumber and tomato.


Meal Plan #2

Breakfast: 1 cup Ezekiel break spread with 1 tbsp nut butter.  1 orange.

Lunch: 2 cups spinach mixed with olives, yellow peppers, sunflower seeds, and shaved carrots.  Mix with olive oil and lemon juice.  2 organic turkey deli slices rolled with 1tbsp hummus

Snack: 1/2 cup Greek yogurt with berries

Dinner: Simple shrimp stir fry. 3 cups frozen stir fry veggies mixed with 1lb frozen shrimp and 8 ounces angel hair pasta.


My meal plans are the BEST if you want a specific plan to follow each week, with grocery lists, recipes, and daily menus. I have 6 weeks of meal plans in my nutrition book which is available on Amazon or click here.  Be sure to share the health to friends and share this blog post with them!

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