Sunday


Breakfast

• Egg White Omelet (Veggies of choice) 
• Meat (steak, chicken, turkey, salmon and shrimp)
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Your Choice of Vegetables (1 cup)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Fruit of Your Choice
• 16 oz of water

Dinner

• Your Choice (Cauliflower Rice, Squash Noodles, Sweet Potato or Quinoa)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
  
Monday, Wednesday, Friday
​
Breakfast

• Drink Hot Beverage 8oz (black coffee, tea, hot lemon water)
• (4) Hard boiled eggs 

​ Snack

• 1 cup of fruits (kiwi, strawberries & apples)
• 16 oz of water

Lunch

• Your Choice of (Cauliflower Rice, Squash Noodles, Sweet Potato or Quinoa)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Fruit of Your Choice
• 16 oz of water

Dinner

• Your Choice of Vegetables (1 Cup)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
 Tuesday & Thursday

Breakfast

• Drink Hot Beverage 8oz (black coffee, tea, hot lemon water)
• Fast From Food Until 12pm

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Sweet potato (baked)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Fruit of Your Choice
• 16 oz of water

Dinner

• Your Choice (Cauliflower Rice, Squash Noodles, Sweet Potato or Quinoa)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
Saturday

Breakfast

• Omelet (Veggies of choice)
• Meat (steak, chicken, turkey, salmon and shrimp)
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Vegetable of Your Choice (1 Cup)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Fruit of Your Choice
• 16 oz of water

Dinner

• Your Choice Cheat Meal
• If you drink, limit yourself to only one glass. The best choice is plant-based vodka or tequila with the least amount of added sugar.​

I am a certified Sports Nutritionist. However, please remember to consult with your healthcare professional before making significant changes to your diet. This meal plan is a suggestion and may need to be adjusted based on your specific dietary needs and goals.


Grocery List
Here's a grocery list based on your meal plan. Adjust quantities based on your personal needs and preferences:
Proteins:

• Egg whites
• Steak (or your preferred meat)
• Chicken breast
• Turkey breast
• Salmon fillets
• Shrimp
• Lean Body Shake (Click)


• Fruits and Vegetables:
• Squash Noodles
• Cauliflower Rice
• Blueberries
• Blackberries
• Kiwis
• Strawberries
• Green apples
• Bosc pears
• Sunflower seeds (for salads)
• Sweet potatoes
• Green grapes

Grains and Carbohydrates:

• Sweet Potato
• Quinoa

 
Condiments and Spices:

• Salt
• Pepper
• Your preferred seasonings and spices

​Beverages:

• Black coffee
• Tea (your choice of type)
• Lemons (for hot lemon water)
• Water (for hydration)

Cheat Meal (Saturday Dinner):

• Ingredients for your chosen cheat meal
• Plant-based vodka or tequila (if you plan to have a drink)

Remember to check your pantry and fridge for any items you may already have to avoid unnecessary purchases. Additionally, consider buying fresh produce and proteins in quantities that you can consume within a week to minimize food waste.