5 Day Meal Plan

Having a plan in place is the key to success when it comes to healthy eating that gets results & it has to be a plan that works for your lifestyle. We’ve found that people are generally successful with some sort of plan in place, even if it’s imperfect. An imperfect plan is better than no plan at all!

If you aren’t planning, you’re winging it. When you’re winging it, you’re more than likely going to stick with any previous bad habits or go for quick and convenient.

Check out this sample 5 day meal plan for free and visit http://www.eatwellnutrition.net for nutrition coaching that meets you right where you’re at!

Sample Week:

Day 1: 

7-8 am Breakfast: 2 whole eggs, fried with 1 tablespoon grass-fed butter, or Olive Oil, ½ an avocado, sliced tomatoes, salt and pepper, 2 slices turkey bacon (nitrate free, sugar free)

12-1 pm Lunch: Nitrate free,deli meat roll-ups (your choice of meat, pickles mustard or paleo/whole mayo, cheese if you like, rolled up)Assorted veggies with dump ranch or hummus (make sure it is free of added vegetable oils), ¼ cup of nuts (raw or dry roasted) or a small apple with 1 tablespoon of nut butter (vegetable oil free)

3-4 pm Snack: Green shake with or without protein, 1-2 cups of baby spinach or other power greens, 1 cup unsweetened almond or coconut milk, ½ cup. Frozen papaya, or berries, 1 scoop of protein powder, 1 tablespoon of either cacao nibs, flax seeds, or chia seeds. 

6-7 pm Dinner: Homemade meatballs (greek style, buffalo, pesto, or italian/marinara), Roasted spaghetti squash ½ per serving, 1-2 cups roasted vegetables, such as brussel sprouts, carrots, peppers, or mushrooms, tossed in olive oil and fresh garlic, salt and pepper

If you need something sweet, try 1 serving of 85% cacao dark chocolate

Don’t eat past 8 pm

Day 2: 

Breakfast: Sheet pan breakfast hash: Brussel sprouts, red pepper, onion, nitrate free bacon, 2-3 eggs (add  ½ a sweet potato if you are working out)

Lunch: Canned tuna salad, or roasted chicken salad. Either type of meat is fine, add it to whole mayo, pickles, celery, grapes, and walnuts or pecans, a pinch of salt. Have on top of greens with tomatoes and other veggies, such as cucumbers. 

If you made enough meatballs the night before have leftover meatballs over salad

Snack: ¼ cup raw or dry roasted nuts with 2 squares of dark chocolate or a green shake, if you are working out before dinner have a small banana with 1-2 tablespoons of nut butter

Dinner: Greek sheet pan Chicken: Marinate chicken breasts or thighs for 20-30 minutes in 2 tablespoons olive oil, juice of 1 lemon, 1 tsp salt, and pepper, fresh Italian parsley, and basil (optional), 1 tsp dried oregano. Cook in the oven on a baking sheet for 10 minutes, then remove and add your veggies. Add artichokes, tomatoes, asparagus, potato if you didn’t have it for breakfast, onion, kalamata olives, drizzle with olive oil, lemon, salt, and pepper, cook for another 15-20  minutes. You can grill your chicken if you prefer that as well. Make tzatziki sauce  on the side for dipping (cook enough chicken for leftovers) 

85% dark chocolate for dessert

Day 3:

Breakfast: 1 cup of  5 % Fat Plain Greek Fage Yogurt, add 1 scoop of your favorite protein powder, stir and add ¼ cup of your favorite nuts or 2 tablespoons seeds, such as cacao nibs, flax, or chia seeds

Lunch: Leftover chicken with taziki sauce, salad, feta cheese and chickpeas, 

1 cup of berries

Snack: Green shake or 1 Rxbar(if you are working out)

Dinner: Taco Bowls: Ground turkey or ground beef, sauteed in taco seasoning, build your bowl with cauliflower rice, sweet potato if you didn’t already have it, guacamole, hot sauce, tomatoes, onions, and any other veggies you want to add. 

Day 4: 

Breakfast: 1 Slice Ezekiel bread, toasted, with ½ an avocado, 2 eggs, tomato, salt and pepper

Lunch: Meat and cheese roll-ups, soup of your choice (make sure it has whole ingredients and no added vegetable oils)

Snack: Dump ranch and veggies

Dinner: Low-Carb Chicken Parmesan, use chicken breasts or tenderloins, sugar-free marinara sauce, zucchini, mushrooms, pepper, onion, spaghetti squash, cheese is optional 

85% dark chocolate

Day 5: 

Egg Scramble, 3 scrambled eggs mixed with whatever you like, ham, bacon, sausage tomatoes, spinach, cheese..get creative and make it something you will enjoy. 

Lunch: Leftover chicken if you have it. If not, have 1 slice of Ezekiel bread or make sweet potato toast, top it with smoked salmon, goat cheese, tomatoes and capers, or turkey, whatever meat you like, and a salad on the side

Snack: Green shake, or ½ c. greek yogurt with a scoop of protein powder

Dinner: Pesto chicken or Salmon: Make your pesto (my recipe is on Facebook), grill, or bake your chicken or fish topped with pesto. Roast a sheet pan full of veggies that you enjoy! 

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