Example Meals for Meal Planning

Meal Planning can be hard for many people especially those who are busy. The key is to plan your meals a head of time. So if you work full time, plan your meals the night before to take with you to work. Set an alarm on your phone or computer reminding you when to eat. Doing these things will make it easier for you to lose weight!


Example Meal Planning


Meal #1


1 Cup plain Greek Yogurt

1tsp Flax Seed

Small Handful of Sliced Almonds

Handful of Oats

½ Cup Mixed Berries

1tsp Ground Cinnamon

(OPTIONAL 1 Tbsp of Pure Coconut)

1 Tbsp Agave Syrup or 1-2 Packets of Pure Stevia



Meal #2

Garden Salad

Spinach and/or Red leaf lettuce




Red Onion

Red Pepper

Handful of Pumpkin Seeds

Handful of Sliced Almonds

Balsamic with Olive Oil and Pepper or Vinaigrette of Choice


Meal 3#

Chicken Dinner

4 oz Chicken Breast (Salt and Curry Powder or Cajun)

1 Cup Brown Rice

1-2 cup Broccoli


Meal # 4

Healthy Snack

Hummus (Should be 50 calories or less)

Veggies (Carrots, Celery, Red Peppers,Whole grain crackers)


Meal # 5

Fish Dinner

White Fish of Choice

1 Cup Brown Rice

1-2 Cup fruit


Meal # 6

Healthy Snack

1 Slice of Whole Grain Toast

2 Tbsp All Natural Peanut Butter

1 Tbsp Raw Honey

1 Tbsp Oats Sprinkled on Top or Sliced Bananas



Make sure to eat every 2 ½ to 3 hours to keep your metabolism going!


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