Sample Meal Plan

Trying to figure out how to plan 3 meals and 2 snacks can be difficult. Here is a sample of what 1 day of clean meals would be. If you would like a small treat, eliminate either a starch from one of your meals, or a snack. This plan offers whole, natural foods, limited sugar and limited processed foods. It provides 1350-1400 calories.

Meal 1

4 Egg whites plus 1 whole egg (Protein) w/ ½ cup veggies

1/2 c. Oatmeal (Starch) w/cinnamon, vanilla & berries

Snack 1

1/2 c. Greek yogurt (Protein) w/1 tsp. honey(optional)

1 apple w/ 1 tab. Natural Peanut Butter

Meal 2

4 oz. Chicken Breast (Protein)

½ c. Brown Rice (Starch)

1 Cup veggies or salad

Snack 2

1/2 c. Cottage Cheese (Protein)

¼ c. berries

Dinner

4 oz Chicken or Fish (Protein)

½ Sweet Potato w/cinnamon (Starch)

Large Mixed Salad w/ Olive Oil Vinaigrette

This is an “ideal” meal plan, however, in the real world, lunch may be turkey on whole wheat loaded with veggies, no mayo; or a grilled chicken salad-dressing on the side. See my post on processed foods for more information on how they may affect weight gain/loss.