Sample Meal Plans


Here’s what I ate yesterday.  1,840 calories, 144g protein, 47g fiber, 56g fat… low sodium, high potassium. Sugars from natural sources, not processed.

Breakfast (oatmeal mixed with a little milk, protein powder and an apple):

1/2 c Bob’s Old Fashioned Rolled Oats 

1/4 c Organic whole milk 

1 Gala apple 

1 scoop NNW 100% Whey Protein Powder 

1/3 c Light Vanilla Soymilk in Cinnamon Black Tea in lieu of coffee

Morning snack:

Gala Apple

28 (1 oz) Oven Roasted Almonds (chocolate flavor, not chocolate covered)

Lunch and afternoon snack (ate what I wanted around noon and then ate the rest around 2pm):

4 oz grilled chicken breast

3/4 c sweet potato (raw)

2 large stalks celery

4T Tribe Classic Hummus

Spring Mix salad with 2T Zesty French Yogurt Dressing (Bolthouse Farms)

Fennel Tea

 After workout:

2 scoops NNW 100% Whey Powder

12 oz Unsweetened Vanilla Almond Milk


6 Small Asparagus Spears

2T Fresh Grated Romano Cheese

2 slices whole grain bread (take and bake with ingredients I can pronounce)

1T peanut butter

1/3c Light Vanilla Soymilk in Fennel Tea

When losing weight I ate 1200-1400 calories while strength training 3 days a week (walked some too but no intense cardio, no running)

 Here’s a plan around 1400 calories (this one happens to be heavy on eggs but they can be substituted with other lean protein sources, just make sure to have some fat so your body can absorb the nutrients):


2 eggs

1c strawberries

1 slice Udi’s bread, toasted


4oz roasted turkey

2 slices whole grain bread

1t mustard

 Afternoon Snack:

1/2 sweet potato (raw)

1/2 c edamame

4T Tribe hummus


1 egg and 2 egg whites

1 slice Udi’s bread, toasted

Mixed green salad with olive oil vinaigrette

 Late snack:

Gala Apple

14 (1/2 oz) Oven Roasted Almonds (chocolate flavor, not chocolate covered)