Healthy Meal Plan

I get tons of emails asking my advice on what to eat, how many calories you need, and  what percentage of healthy fat, protein and carbs to eat each day.  Nutrition accounts for 70-80% of results.  It’s important that you eat the right foods tailored to meet your specific fitness goals.

Here’s a sample meal plan for a 125 – 135 pound woman, so you’d need to adjust it according to your weight.  You can substitute wherever you like, but it gives you a good foundation to start with and an idea of what nutritional break down each meal should have.  Want a meal plan customized specifically for you?  Contact me.

Calculate your daily metabolic rate
Weight: lbs.
Age: years

Weight Loss Meal Plan

 Protein (g)Carbs (g)Fats (g)Calories
7:30 a.m.: Breakfast
1 cup blueberries0.510041
4 egg whites141068
1/3 cup oatmeal317292

10:30 a.m. : Snack

1 tbsp peanut butter43.5895
1 multigrain rice cake1.5140.570
1 scoop whey protein powder *mix according to instructions181.5187

1:30 pm: Lunch

3 tbsp balsamic vinegar0000
½ cup brown rice2230110
4 oz chicken breast3504187
¼ cup marinara sauce25355
Small green salad19.5049

4:30 pm: Afternoon shake

1 tbsp peanut butter43.5895
1 scoop whey protein181.5187
1 cup plain low fat yogurt68.5277

7:30 pm: Dinner

1 tbsp balsamic vinegar0000
1 cup broccoli47.50.540.5
Medium green salad2140.573.5
7” corn tortilla19145
4 oz turkey breast3401153

10:30 pm: Evening shake (this keeps your metabolism burning so you don’t lose muscle while you sleep

1 tbps flaxseeds23455
½ cup strawberries0.54.5030
1 scoop whey protein181.5187

Total Daily Intake

% of total calories443521

Healthy Food List


  • Fish
  • Eggs & egg whites
  • Chicken breasts
  • Turkey breast
  • Cottage cheese
  • Milk proteins, whey powder
  • Lean red meats
  • Peanut butter (all natural)


  • Fresh vegetables
  • Beans
  • Fruit
  • Oatmeal
  • Mixed grain or whole grain bread
  • Whole grain rice
  • Whole grain pasta


  • Flaxseed oil
  • Fish oil
  • Olive oil
  • Canola oil
  • Raw nuts
  • Peanut butter (all natural)

Fat Burning Foods

  • Salmon – active ingredient: omega-3 fatty acids
  • Eggs – active ingredient: protein, healthy fats
  • Ginger – active ingredient: gingerol
  • Avocado – active ingredient: monounsaturated fats, mannoheptulose
  • Grapefruit – active ingredient: naringin
  • Tofu – active ingredient: genistein
  • Pomegranate – active ingredient: massive antioxidant load, conjugated linoleic acid (CLA)
  • Dairy – active ingredient: calcium, protein
  • Chili peppers – active ingredient: capsaicin
  • Green tea – active ingredient: epigallocatechin gallate (ECCG), caffeine
  • Spinach – active ingredient: glutathione, alpha lipoic, acid, fiber