Two-Day Sample Meal Plan

So many of my clients often come to me and tell me that they want to eat healthier. However, their holdup is the fact that they don't know how because 1.) They don't know the correct foods to eat 2). Don't know how to pair healthy foods together to make a comprehensive meal and 3.) They don't know many healthy recipes. I had these questions come up so many times that I decided to make a SAMPLE two-day meal plan with some ideas to inspire healthy eating. Please let me stress that THIS IS NOT A DIET. This is just sample of some healthy meal choices and food pairings to inspire you to become creative with your own healthy foods.

 

These are the foods that, at any given point in time, you will always find in my refrigerator and pantry.

Sample Meal Plan:

Breakfast:

-BIG glass of water

-1 egg

-1/4 avocado

-1/2 cup oatmeal cooked with water

Optional: 1/4scoop of protein powder with a dash of cinnamon mixed into the oatmeal (I like to alternate between vanilla or chocolate)

-Coffee or tea (if coffee, no cream or sugar. Sweet & Low sweetener acceptable)

Mid-Morning Snack:

-Quest Bar Protein Bar (so many amazing flavor to choose from!)

-BIG glass of water and a cup of tea

Lunch:

-1 pack of low sodium, 70 calorie tuna

-1 sweet potato

-1 cup of carrots

-1 cup of sugar snap peas

-1 BIG glass of water

Mid- Afternoon Snack:

-1 apple

-24 dry, unsalted almonds (24 almonds is 160 calories!)

-1 BIG glass of water

Dinner:

-Bowl of spinach and kale leaves

-1/4 avocado

-Chicken breast (about 3oz)

-1 tomato

-1/2 cup of diced bell peppers

-1/2 cup of cucumber

-2 tbsp olive oil and a couple squeezes of lemon juice

-1 cup of brown rice

-1 BIG glass of water

**You can either have the chicken mixed in with the salad or with the rice. I prefer to mix the chicken and rice and make the salad its own thing

Post-Dinner Snack:

-100 calorie pack of popcorn

-1 BIG glass of water

-1 cup of caffeine-free herbal tea

Sample Meal Plan 2:

Breakfast:

-1 egg with egg whites omelet

-1 cup broccoli (in omelet)

-1/4 avocado

-1 cup coffee or tea (no cream of sugar in coffee, zero calorie sweeteners acceptable)

-1 BIG glass of water

Mid-morning snack:

-1/2 cup of cottage cheese

-1/2 cup mango (mixed into cottage cheese)

-1 BIG glass of water

Lunch:

-1 salmon fillet

-1 sweet potato

-1 cup of sliced bell peppers

-24 dry, unsalted almonds

-1 BIG glass of water

Mid-Afternoon Snack:

-1 cup of carrots

-Hummus (dip carrots in hummus!)

-1 BIG glass of water

Dinner:

-1 chicken breast (about 3 oz)

-1 cup of sautéed brussel sprouts

-1 cup of steam broccoli

-1/2 cup quinoa, cooked with water

-1 BIG glass of water

Post-Dinner Snack:

-1 cup of Light & Fit Greek yogurt (any flavor! Also, try it frozen and eat like ice cream)

-1 cup caffeine-free, herbal tea

-1 BIG glass of water

Again, this is just a sample meal plan to give you a few ideas. Please note as well that water is listed with every meal. Drinking enough water and staying hydrated throughout the day is imperative when trying to stay healthy and loose weight. When the body is dehydrated (even if only a little), the body will send out the same signals to the brain that tell you you are hungry. This will lead to overeating even though you may not be hungry, just thirsty. So before you go to grab another snack, drink a big glass of water, wait about 15 minutes and then see if you are truly hungry at that point. In addition to dehydration masking itself as hunger, when you are dehydrated, your metabolism can't function to it's full capacity. So drink up and make it a goal to stay hydrated throughout your busy day.