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This is a great example of what a Healthy, Balanced weekly meal plan should look like. 

We’ve included the 6 recipes you’ll need for your meals:

We recommend taking a couple hours on Sunday to meal prep for the week ahead. This will save you tons of time, and hassle, and you’ll have a few healthy options on hand, throughout the week. That way you have no excuses to order take out!!

Meal Prep for the week:

  • Prepare Chili
  • Make a big batch of hummus
  • Make a batch of Apple Cinnamon Steel Cut Oatmeal
  • Boil a few eggs to have on hand for snacks

 

Disclaimer 1

We believe living a healthy lifestyle is all about balance, and you must allow room in your diet for all those yummy treats you love so much. We believe everything is ok in moderation, so we allow one cheat meal a week. The cheat meal can be whatever you want. Just be mindful and aware of your portion size, and the choices you are making. You should indulge, and enjoy yourself, but at the same time, you don’t want to undo all that hard work you’ve put in all week. Have fun, just don’t get carried away and completely go off the rails, and make yourself sick!!

Disclaimer 2:

For the Green Smoothie breakfast options, you can create any concoction you enjoy. Just be mindful of how much fruit you are using. Our rule of thumb is to have about 3/4 of the blender filled with greens (preferable KALE) and just add in a small handful of the fruit you want. Also, because this smoothie is a meal, add in any kind of protein powder you like, this will guarantee you’ll be satiated for hours .

Begin each morning with a small cup of warm water and lemon before you have anything to eat. This is a great way to wake up your metabolism, and cleanse the toxins from the day before.

MONDAY

Breakfast:

  • Green Smoothie

AM Snack:

  • Mozzarella cheese stick & a serving size of nuts

Lunch:

  • Veggie, hummus wrap on a whole wheat Flat Out. (These wraps are amazing- they only have about 90 calories, and they’re a great source of added protein and fiber.) Load up any veggies you like.
  • We like grilled portobello mushrooms, romaine lettuce, carrots, spinach, sliced kalamata olives, avocado, tomato, pumpkin seeds for extra protein, topped off with a little Olive oil, and vinegar, salt, pepper, and garlic powder.

If you eat dairy you can even sprinkle some Feta cheese on top for a little extra protein.

  • Sliced Apple with cinnamon

PM Snack:

  • 1 Boiled egg & a small bag of grapes

Dinner:

  • Chili
  • Side salad with Olive oil & Vinegar

 

TUESDAY

Breakfast:

  • Oatmeal

AM Snack:

  • Carrots & hummus

Lunch:

  • Big Green salad with grilled chicken- with Olive oil & Vinegar dressing
  • Greek yogurt

PM Snack:

  • Sliced apples with 1 TBS of nut butter

Dinner:

  • Frittata
  • Big green salad with Olive oil & Vinegar dressing

 

WEDNESDAY

Breakfast:

  • Green smoothie

AM Snack:

  • Serving size of nuts & a small greek yogurt

Lunch:

  • Left over Frittata
  • Sliced apples & cinnamon

PM Snack:

  • 2 Boiled eggs & an orange

Dinner:

  • Left over Chili
  • Side salad with Olive oil and vinegar

Sweet Treat:

  • Sautéed apples with coconut oil, and cinnamon

 

THURSDAY

Breakfast:

  • Breakfast burrito on a whole wheat Flat Out- Jazz it up however you want- Eggs, black beans, Hot sauce, Cilantro etc… Just make sure to add lots of veggies
  • Banana

AM Snack:

  • Oatmeal

Lunch:

  • Chili
  • Side salad

PM Snack:

  • Whole wheat toast – toasted with Avocado- salt & pepper to taste

Dinner:

  • The rest of the Frittata
  • Roasted Brussel sprouts with a little Olive oil, Balsamic, Salt, Pepper, and Garlic

 

FRIDAY

Breakfast:

  • Oatmeal

AM Snack:

  • Greek yogurt with sliced almonds and fresh fruit

Lunch:

  • Peanut butter & jelly on a whole wheat Flat Out
  • Sliced apples
  • Carrots & hummus

PM Snack:

  • Mozzarella stick & grapes

Dinner:

  • Blackened Mahi (or any fish you like)
  • Baked sweet potato
  • Big salad

Sweet Treat:

  • Small bag of frozen blueberries or grapes

 

SATURDAY

Breakfast:

  • Scrambled eggs & whole wheat toast

AM Snack:

  • Whole wheat toast- toasted with nut butter

Lunch:

  • Quinoa
  • Side salad
  • Sliced apples

PM Snack:

  • Oatmeal

Dinner:

  • Grilled Boneless, skinless chicken breast
  • Baked cauliflower with roasted chickpeas
  • Salad

 

SUNDAY

Breakfast:

  • Green smoothie

AM Snack:

  • Whole wheat toast- toasted with diced avocado

Lunch:

  • Turkey & cheese on a whole wheat Flat Out- with all the fixins you like
  • Sliced apple
  • Greek yogurt

PM Snack:

  • Handful of nuts & an orange

Dinner:

  • CHEAT MEAL*

*Substitute any meal on any day for your cheat meal.

This is everything you will need to make EVERYTHING on the meal plan for 7 days!!

This may look like ALOT of food for one week, but this list is assuming you have no ingredients to get you started. So ignore what you already have on hand. Also, this list represents BREAKFAST, LUNCH, DINNER, SWEAT TREATS, and 2 SNACKS for SEVEN DAYS!!!! Think about how much money you waste, and how many extra calories you consume going out to eat a few times a week.

Print this out and take with you to the grocery store.

For the salads and smoothies, get whatever veggies and fruits you will use for each. They will not be listed below.

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