Getting Started: All of the meals plans are designed to burn fat and improve your health (nutrient-dense).

I recommend starting on week 1, but feel free to jump from week to week to use the recipes that sound the best to you. I also recommend using a free calorie app like "myfitnesspal" or email me and I can assist you in finding out your estimated energy requirement to determine a more specific calorie intake. What I have listed on the site is an average amount and works for the majority people without having to adjust much in order to lose weight. Each meal and snack is itemized (with calories listed) so that you can omit or add in snacks to make this more custom (specifically for you). There is also a snack substitution list under the meal plan tab to assist you in replacing foods/snacks you may not like.

Weeks

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Free Meal Plans


STARTING PHASE 4 (Building Muscle Meal Plans): READ FIRST

  • 7/31/2014
This plan is different from the previous 3 stages. You will most likely NOT lose weight doing this plan (or minimal) because you’ll be building muscle. So you’ll be losing FAT but with gaining muscle you’ll notice more progress in losing inches versus weight. If you’d prefer to still drop a lot of weight I’d recommend going back to Phase 1, 2 or 3 ...

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Phase 3 Week 7 Grocery List (Fat Loss, Gluten-Free, Diabetic Friendly, and Dairy-Free)

  • 7/23/2014
Grocery List for this Meal Plan * Always check your cupboards to see if you still have some of these ingredients from last week!!! Meat: 7 boneless, skinless chicken breast 1 package Turkey Breast Lunch Meat 4 cans of Tuna (or see NOTES in meal plan day 1- you can use turkey meat or grill chicken instead) Vegetables: 1 la...

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Phase 3 Meal Plan- Week 2 - Day 6 (Fat Loss, Gluten-Free, Dairy- Free and Diabetic Friendly)

  • 6/6/2014
Day 6 *Diabetics- This is a higher carb day. Depending on your levels and medication you're going to want to watch your blood sugar levels. You can reduce the fruit or replace it with something lower in carbs (example: blueberries instead of an apple). Also, you can have just 1 piece of bread for your sandwich instead of two or you could have it...

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Explanation of Phase 3 Meal Plans- READ FIRST

  • 5/29/2014
Phase 3 will be dedicated to breaking through the plateaus. Often as we lose the weight and get closer to our goals (or if we’ve been doing the same type of plan for too long) but then we hit a wall/plateau. This meal plan will mostly change up your macros (protein, carb and fat split) to shake things up in your body. Focusing on lower calorie and ...

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Phase 2 Meal Plan- Week 17 - Day 6 (Fat Loss, Gluten-Free, Dairy- Free and Diabetic Friendly)

  • 5/23/2014
Day 6 First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Spinach Protein Shake (approx. 300 calories) Spinach Shake Recipe, Servings: 1 Ingredients: 1 1/2 cups spinach 1/2 cup unsweetened almond milk...

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Phase 2 Meal Plan- Week 16 - Day 6 (Fat Loss, Gluten-Free, Dairy- Free and Diabetic Friendly)

  • 5/15/2014
Day 6 First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 – 1 White Chocolate Raspberry Protein Shake and 1 handful of almonds (approx. 325 calories) White Chocolate Raspberry Protein Shake, Servings: 1 Ingred...

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Phase 2 Meal Plan- Week 15 - Day 2 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 5/7/2014
Day 2First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Steel Cut Oat Cereal- Raspberry Almond Protein version (approx. 275-300 calories)- Re-heat 1 cup of prepared steel cut oats, after it is heated add in ¼ scoop protein...

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Phase 2 Week 14 Grocery List (Fat Loss, Gluten-Free, Diabetic Friendly, and Dairy-Free*)

  • 5/1/2014
Grocery List for this Meal Plan* Always check your cupboards to see if you still have some of these ingredients before shopping. Please note that the CHEESE is optional. You can make all the recipes without it. I am integrating cheese/dairy back into our diet in Phase 2 but you can easily remove from recipe or substitute snacks if/when needed if yo...

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Phase 2 Meal Plan- Week 13 - Day 3 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 4/24/2014
Day 3First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Spinach Protein Shake (approx. 300 calories)Spinach Shake Recipe, Servings: 1Ingredients:    1 1/2 cups spinach    1/2 cup unsweetened almond milk    1/2 banana    1 ...

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Phase 2 Week 13 Grocery List (Fat Loss, Gluten-Free, Diabetic Friendly, and Dairy-Free*)

  • 4/23/2014
* Always check your cupboards to see if you still have some of these ingredients before shopping. *Dairy-Free individuals read notes about omitting the cottage cheese from the list and using sunflower seeds instead. Meat:3 large boneless, Skinless Chicken Breasts 1 small package Turkey Breast Lunch Meat (You will only need a few slices so you’re we...

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Phase 2 Meal Plan- Week 12 - Day 3 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 4/17/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Banana Cream Pie Protein Shake (approx. 225-250 calories)Serving Size: 1Ingredients:•    ½-3/4 cup unsweetened almond milk•    1/2 cup water•    1 handful of spinach (abou...

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Phase 2 Meal Plan- Week 11- Day 4 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 4/10/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Spinach Protein Shake (approx. 300 calories)Spinach Shake Recipe, Servings: 1Ingredients:•    1 1/2 cups spinach•    1/2 cup unsweetened almond milk•    1/2 banana•    1 t...

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Phase 2 Meal Plan- Week 10- Day 5 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 4/3/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Banana Cream Pie Protein Shake (approx. 225-250 calories)Serving Size: 1Ingredients:•    ½-3/4 cup unsweetened almond milk•    1/2 cup water•    1 handful of spinach (abou...

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Phase 2 Meal Plan- Week 9 - Day 6 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 3/28/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Spinach Protein Shake (approx. 300 calories)Spinach Shake Recipe, Servings: 1Ingredients:•    1 1/2 cups spinach•    1/2 cup unsweetened almond milk•    1/2 banana•    1 t...

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Phase 2 Meal Plan- Week 7- Day 4 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

  • 3/13/2014
Day 4 First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 – 1 Pumpkin Pie Protein Shake (approx. 275 calories) Pumpkin Pie Protein Shake, Servings: 1 Ingredients: 1/2 cup unsweetened almond milk 1 banana...

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Phase 2 Meal Plan- Week 6- Day 6 (Fat Loss and Gluten Free)

  • 3/9/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Steel Cut Oat Cereal (approx. 250-275 calories)- Re-heat 1 cup of prepared steel cut oats, after it is heated add in ½ of a banana (sliced), sprinkle cinnamon and zero cal...

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Phase 1 Meal Plan - Week 3 - Day 6 (Fat Loss, Dairy-Free, Gluten-Free and Diabetic Friendly)

  • 1/24/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 –Spinach Protein Shake (approx. 300 calories)Spinach Shake Recipe, Servings: 1Ingredients:•    1 1/2 cups spinach•    1/2 cup unsweetened almond milk•    1/2 banana•    1 t...

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Phase 1 Meal Plan - Week 3 - Day 5 (Fat Loss, Dairy-Free, Gluten-Free and Diabetic Friendly)

  • 1/23/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 – 1 Butterfinger Protein Shake (approx. 275 calories)Butterfinger Protein Shake Recipe, Servings 1Ingredients:•    1/2 cup unsweetened almond milk•    1/2 cup water•    1 s...

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Phase 1 Meal Plan - Week 1 - Day 2 (Fat Loss, Dairy-Free, Gluten-Free and Diabetic Friendly)

  • 1/6/2014
First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth). *I always recommend eating breakfast (meal 1) within 30 minutes of waking up. Meal 1 – 1 Pumpkin Pie Protein Shake (approx. 275 calories)Pumpkin Pie Protein Shake, Servings: 1Ingredients:•    1/2 cup unsweetened almond milk•    1 banana•    1 scoop vanilla ...

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