Day in the Life

A woman just asked for an example of a simple, daily meal plan. Here is one to set the stage for the ladies! I will add one for men too, then add a food list and overall format. There are obviously a million ways to success but this is just an example to rough-sketch a simple format. While you are trying to re-tool how you eat, keep things simple, basic and scaled down. 


Female Basic Format

 Meal 1 

  • 3-5 scrambled Egg Whites or Egg Beaters
  • 1/4 cup of cooked Original (not quick or instant) Oatmeal or whole grain Brown Rice sweetened with Stevia or Splenda, Low-sodium Molly McButter butter sprinkles and Cinnamon to taste
  • Glass of Water or unsweetened drink of choice
  • Multi-Vitamin
  • Essential Fatty Acids such as Fish oil, Borage Oil or Flaxseed Oil (I suggest EFA Gold by Beverly International…Great for: The transport of saturated fats for utilization, lubricating joints, higher quality hair, skin and nails etc.)

 Meal 2 (2-3 hrs later)

  • 1 serving Protein Shake or No-Sugar Protein Bar

 Meal 3 (2-3 hrs later)

  • Large, 2 ½  cup, Spinach and leafy-green Romaine lettuce Salad with a 6 oz. Grilled chicken breast on top with fat/sugar-free dressing on the side…try “Newman’s Own”
  • ½ medium sweet potato (plain or with cinnamon on top) or 1/4 cup cooked brown rice
  • Glass of water, Crystal Lite or unsweetened iced tea

Meal 4 (2-3 hrs later)

  • 1 serving Protein Shake or No-Sugar Protein Bar

 Meal 5

  •  6 oz. grilled chicken/turkey breast or broiled fish (such as Halibut, Tilapia, Tuna, Salmon, etc.) 
  • 2 cups of steamed veggies (Broccoli, Asparagus, and Cauliflower etc.)

 Night Snack

  • Sugar free Jell-O, Sugar free/fat free Jell-O Pudding or 1 serving Protein Shake

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