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Sample Meal Plan and No Food is Ever Off Limits

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A lot of people have been asking us what they should be eating so I wanted to provide sample meal plan. The main things to remember is everything in moderation and to always try to eat real food.

Real food means that it comes from the ground or has a mother (like chicken). Anything in a box contains added processing and probably more sugar or salt.

Sample Meal Plan

We’ve also included room for a “Free Food” which means whatever you’d like to eat. Remember moderation is key. By allowing yourself a controlled treat each night, you’ll never feel deprived. We took this idea from Joy Bauer’s 90/10 Rule.

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If you are doing a Beachbody program, it may come with a meal plan, and we suggest you follow it to get your best results. If you are; however, needing a break or not doing a program, here are a few examples of what we eat each day.

Our Sample Meal Plan

Calories are notes in the parenthesis.

Day 1

Breakfast
Cream of Wheat (150)
Flaxseed 1T (30)
Wheat Germ (30)
Fruit (70)

Mid-Morning Snack
Chocolate Shakeology (140)
1 Cup Almond Milk (35)
Ice

Lunch
1/2 can of Tuna (75)
Small Orange (45)
or Large Orange (90)

Mid-Afternoon Snack
1/2 Cup cucumbers & carrots (50)
Hummus 2T (50)
dinner on a paleo meal plan

Dinner
Grilled Chicken Breast & Veggies (calories will vary, but aim for 4 oz of chicken breast and 1-2 cups of veggies)

FREE FOOD
250 Calories

Day 2

Breakfast
Oatmeal (110)
Flaxseed 1T (30)
Wheat Germ (30)
25 Blueberries (20)

Mid-Morning Snack
Trail Mix 3T (130)
3″ apple (95)

Lunch
Salad with grilled chicken (4 oz) with oil & vinegar (280)

Mid-Afternoon Snack
1/2 Cup plain yogurt (70)
1/2 banana & berries (100)

Dinner
1/2 Amy’s Black Bean Soup

FREE FOOD
250 Calories

Day 3

Breakfast
Chocolate Shakeology (140)
Peanut Butter 2T (45)
1/2 Banana (45)
Water
Ice

Mid-Morning Snack
Fruit (50)
23 almonds (165)

Lunch
Mixed greens, tomatoes, grilled chicken & Ezekiel toast (280)

Mid-Afternoon Snack
CheeseStick (80)
Large Orange (86)

Dinner
Salmon & Veggies (calories will vary, but aim for 4 oz of fish and 1-2 cups of veggies)

FREE FOOD
250 Calories

Day 4

Breakfast
Peanut Butter 1T (95)
Toast (50)
Small Banana (90)

Mid-Morning Snack
Apple

Lunch
Salad with 2 oz of chicken or egg
1/2 serving of pineapple

Mid-Afternoon Snack
Greenberry Shakeology (140)
1/2 cup orange juice (55)
1/2 cup water
Ice

Dinner
Grilled Pork Chops with Brocolli

FREE FOOD
250 Calories of ANYTHING

Day 5

Breakfast
Greek yogurt (130)
1/2 Cup berries (40)
1/8 Cup granola (approx. 50)

Mid-Morning Snack
Chocolate Shakeology (140)
1 Cup Almond Milk (35)
Ice

Lunch
Greek Salad–unlimited lettuce, raw veggies, & balsamic vinegar
1 1/2 oz feta cheese
1 t olive oil

Mid-Afternoon Snack
23 almonds (175)

Dinner
4 oz flank steak marinated in soy sauce, black pepper, and garlic with cooked spinach

FREE FOOD
250 Calories

So that’s it! I eat a lot of leftovers as well to cut down on prep time.  Examples of my free foods may be a 1/2 cup ice cream, a Snickers bar, or 2 Pillsbury cookies. I track my food using MyFitnessPal.

Did the sample meal plan help you?

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