Sample Meal Plan

NOTE: This is a sample meal plan only! Please use this as a guide. It is not intended to be followed exactly but to give you inspiration. A suggestion would be to pick 1 or 2 days and then repeat them for ease and conservation of groceries.

Recipes below can be found in corresponding categories in the main menu above.

Day 1

Breakfast

omelette or green smoothie

Lunch

canned salmon with mixed greens and pickle

Snack

home made guacamole with avocado, garlic, salt, lime juice

unsweetened organic coconut

Dinner

Pad Sew Ew (chicken stir fry with carrot ribbons, broccolini, ginger, garlic, salt)

Day 2

Breakfast

1 tbsp coconut oil with 2 tbsp raspberries

Lunch

boiled egg with mixed greens and pickle

Snack

unsweetened organic coconut

avocado

Dinner

Thai beef and broccolini with red peppers and basil

Day 3

Breakfast

1 tbsp coconut oil with 2 tbsp raspberries

Lunch

canned salmon with mixed greens and pickle

Snack

home made guacamole with avocado, garlic, salt, lime juice

unsweetened organic coconut

Dinner

chicken souvlaki with cauliflower rice

Day 4

Breakfast

2 fried egg topped with 2 tbsp goat cheese, 2 slices ham, and green onion

Lunch

1 Asian turkey wrap with cheese or avocado (can be modified into a salad)

Snack

pepperoni stick
veggies and dip

Dinner

1 serving cauliflower and mushroom bisque

Day 5

Breakfast

smoothie with 1/2 cup frozen berries and 2 tbsp chia seeds or 1 tbsp coconut oil

Lunch

chicken Caesar salad with 3 oz manchego cheese

Snack

1 serving pumpkin pie

veggies and dip

Dinner

1 serving pork chops in a creamy mushroom sauce with asparagus

Day 6

Breakfast

2 egg omelette with veggies and 1/2 avocado or coconut oil

Lunch

spinach salad

Snack

creme fraiche with frozen raspberries

veggies and dip

Dinner

Vietnamese pork pho salad or soup

Day 7

Breakfast

1/2 cup fresh berries with 3 tbsp goat cheese

Lunch

Vegetable soup with chicken

Snack

pumpkin pie

veggies and dip

Dinner

Rotisserrie chicken with super greens salad mix, 1/3 avocado, and dressing

Day 8

Breakfast

1/2 cup blueberries or strawberries

cup of coffee or tea with 1 tbsp coconut oil

Lunch

2 slices of bacon, lettuce, tomato, 1/2 avocado

Snack

1/4 cup nuts (macadamia or mixed)

1 cup veggies (broccoli, cauliflower, cucumber) and 1 tbsp dip

Dinner

1 serving home made chili

1/2 avocado

Day 9

Breakfast

scrambled eggs with 1 tbsp coconut oil

Lunch

buffalo chicken wrap: 3 slices turkey sandwich meat, shredded carrot, green onion, cucumber, 1/2 avocado, ranch, sriracha

SAMPLE MEAL PLAN

​

NOTE: This is a sample meal plan only! Please use this as a guide. It is not intended to be followed exactly but to give you inspiration. A suggestion would be to pick 1 or 2 days and then repeat them for ease and conservation of groceries.

Breakfast

omelette or green smoothie

​

Lunch

canned salmon with mixed greens and pickle

​

Snack

home made guacamole with avocado, garlic, salt, lime juice

unsweetened organic coconut

​

Dinner

Pad Sew Ew (chicken stir fry with carrot ribbons, broccolini, ginger, garlic, salt)

​

Day 2

Breakfast

1 tbsp coconut oil with 2 tbsp raspberries

​

Lunch

boiled egg with mixed greens and pickle

​

Snack

unsweetened organic coconut

avocado

​

Dinner

Thai beef and broccolini with red peppers and basil​

Day 3

​

Breakfast

1 tbsp coconut oil with 2 tbsp raspberries

​

Lunch

canned salmon with mixed greens and pickle

​

Snack

home made guacamole with avocado, garlic, salt, lime juice

unsweetened organic coconut

​

Dinner

chicken souvlaki with cauliflower rice

​

​

​

Day 4

​

Breakfast

2 fried egg topped with 2 tbsp goat cheese, 2 slices ham, and green onion

​

Lunch

1 Asian turkey wrap with cheese or avocado (can be modified into a salad)

​

Snack

pepperoni stick veggies and dip

​

Dinner

1 serving cauliflower and mushroom bisque

​

​

​

​

Day 5

​

Breakfast

smoothie with 1/2 cup frozen berries and 2 tbsp chia seeds or 1 tbsp coconut oil

​

Lunch

chicken Caesar salad with 3 oz manchego cheese

​

Snack

1 serving pumpkin pie

veggies and dip

​

Dinner

1 serving pork chops in a creamy mushroom sauce with asparagus

​

​

​

Thai beef and broccolini with red peppers and basil

pepperoni stick
veggies and dip