Sample 3-Day Meal Plan

A sample guide to what we recommend you eat. The proportions can be altered to meet your specific goals and caloric needs. A link to our recipe page is on the bottom.

Day 1

Breakfast:

• 2 egg muffins

• Unsweetened coffee or tea

Morning snack:

• 8oz lowfat cottage cheese

• ½ cup organic blueberries

Lunch:

• Turkey sandwich made

  • 1 large slice sourdough bread

  • 4 oz low sodium turkey

  • slice of tomato

  • arugula

  • dijon mustard

  • red onion

  • 1 slice grass fed sharp cheddar cheese

Afternoon snack:

• Carrot and cucumber sticks

• 2 tbsp hummus

• 1 ½ oz raw cashews

Dinner:

• 2 roasted lemon herb chicken thighs

• Spinach salad with onion, cucumber, tomato, feta & green goddess dressing (bought from store)

Day 2

Breakfast:

• Gluten free banana pancakes topped with nut butter, yogurt, and/or berries

• Unsweetened coffee or tea

Morning snack:

• Low fat string cheese

• small apple

Lunch:

• Grilled shrimp caesar salad

Afternoon snack:

• Quest bar

Dinner:

• Turkey Larb with cabbage

Day 3

Breakfast:

• Scrambled eggs with carmelized onions, yellow squash, and goat cheese.

• ½ english muffin or sprouted grain/ sourdough toast with grass fed butter

• Unsweetened coffee of tea

Morning snack:

• Low fat plain greek yogurt with raspberries and ¼ c low sugar granola or muesli.

Lunch:

• Hearty chicken & vegetable stew

Afternoon snack:

• ½ avocado

• 4-5 turkey slices

Dinner:

• Grilled salmon and zucchini

• Large green salad