As a Certified Health Coach + Personal Trainer one of the number one requests I get is for meal plans. Coming up with weekly meals that are balanced, healthy, simple, AND delicious can be time consuming and stressful so I totally get it. Plus, meal prep + planning is the KEY to success! That is why I decided to put together this detailed (FREE) weekly meal plan for you.
This meal plan is loaded with simple, budget-friendly, healthy and delicious recipes along with a detailed grocery list. Each day consists of around 1700 calories, 20-30% carbs, 20-30% protein, and 40-50% healthy fats.
Key point: Fat is such a hot topic in the nutrition world. The word “fat” has a bad stigma because “fat” is associated with being overweight or unhealthy. However, fat is a macronutrient meaning it is ESSENTIAL to human function. To read more about this from the Dr. himself, click on the link HERE.
The macronutrient breakdown in this meal plan is the ratio that I personally like to follow. In addition I make sure to include as many foods high in MICROnutrients as possible. (Micronutrients are nutrient-dense foods that are rich in vitamins, minerals, phytochemicals, and antioxidants - and are low in calories.) Sticking with a diet that is balanced, nutrient-dense, and flexible is key to having a healthy relationship with food and for long-term optimal health.
In this plan there are no refined sugars, it is nutrient-dense, full of simple and healthy recipes, and made for a family of 2-3.
Make sure to look over the grocery list and prioritize what you need and how much you will need depending on how many people are in your family. For example, I have include 6 chicken breast on the weekly grocery list but if you are cooking for more than 2 people than you will need more than 6 chicken breasts to fulfill the meal plan.
Before you head off to the store be sure to read through the recipes and if you don’t like certain ingredients just check them off the grocery list. If you don’t like a recipe all together than by all means, go ahead and substitute it for a dish with similar nutritional value. Pinterest is a great reference for substitutes.
Following a meal plan that fits with your goals and unique body type is one of the fastest, most effective ways to see results, have a healthy relationship with food, and relieve stress! A good plan will be one that encourages a high degree of nutrients. Like most diets, sticking to a whole foods approach that incorporates whole grains, lean protein, healthy fats and plenty of fruits and veggies is always a good approach! As you work towards achieving balance in your nutrition, keeping sugar, alcohol and refined carbs to a minimum will make a big impact.
Whether you recently started the Whole30, looking for easy paleo recipes, ready to dial your nutrition in for some long-term weight loss, or simply want a less stressful way to feed your family - I can give you the shopping list, inspiration, and tools you need to make it happen.
For this next week only I am offering 2 BONUS MEAL PLANS with my
You save time. You save money. And you celebrate with good food!
I’m so excited to help you put good food on the table and meet your health goals.
Disclaimer: My programs are not intended to diagnose, treat, prevent or cure any disease. Health, wellness and lifestyle coaching is not intended to be a substitute for medical advice from a qualified, licensed professional. I am not acting in the capacity of a doctor, licensed dietician.