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Sample
Meal Plan
It feels good to eat well (and healthy)
What you find at the end of your fork is the most
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powerful tool in transforming your health!
![Healthy Food](https://static.wixstatic.com/media/8ea70678ba8d4725b3ae79d832a5e7cd.jpeg/v1/fill/w_270,h_202,al_c,q_80,usm_0.66_1.00_0.01,enc_auto/Healthy%20Food.jpeg)
Breakfast
1 egg (cook your egg in coconut oil or avocado oil)
1/2 avocado or bacon
1 cup blueberries or strawberries
24 ounces of plain water, add fresh organic lemon for flavor
*black unsweetened coffee or organic green tea
(if need be, use stevia to sweeten)
*A Smoothie is a great alternative here.
See "Smoothie Recipes"
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**Note: If you are following the detox or weight management IF/Keto plan, you are allowed back coffee or tea only for breakfast. Be sure to drink at least 16 oz of warm water and lemon before eating or drinking caffeine.
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Eating carbohydrates in the morning will make you hungrier through the day. Protein and healthy fats keep you fuller longer. Save your carbs for dinner.
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Lunch
6 oz. protein (if incorporating nuts ie; almonds,
this must be added to the 6 ounce portion
(If following the 500 calorie protocol reduce to 3 ounces)
1/2 Avocado
1 cup of spinach, kale and spring mix
24 ounces of plain water, add lemon if preferred
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* If salad is your choice, use Olive Oil, Unrefined
Coconut Oil or Avocado oil with Organic Apple Cider
Vinegar
**Smoothies are a great alternative here.
see "Smoothie Recipes"
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Including healthy fats into your diet assists in weight loss. Include more veggies if not following a strict Keto Plan
![](https://static.wixstatic.com/media/b2c0a7_8c7dead839034f96865d557fa4ca46a1.jpg/v1/fill/w_67,h_51,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/b2c0a7_8c7dead839034f96865d557fa4ca46a1.jpg)
![](https://static.wixstatic.com/media/b2c0a7_0a24f07a746347a1937c08807dc9e42f.jpg/v1/fill/w_68,h_45,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/b2c0a7_0a24f07a746347a1937c08807dc9e42f.jpg)
Dinner
6 ounces of Lean Beef or Chicken or Salmon/Shrimp
(3 ounces if following 500 calorie protocol)
green veggie; in addition, may include beets, celery, cauliflower rice, peppers & onions
24 ounces of plain water
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*If you are not following a detox or on the weight management protocol, feel free to add 1/2 of a sweet potato here for a keto carb up day only if needed.
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![Blueberries](https://static.wixstatic.com/media/4c38846e7d2d404b8393a5449638b9e5.jpeg/v1/fill/w_68,h_45,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/Blueberries.jpeg)
Snack
unlimited lettuce, celery, 1 serving of blackberries or avocado pudding (Pinterest) if not following a classic Keto plan
keep in mind fruit still contains sugar, over consumption of fruit can spike your blood sugar.
IMPORTANT: Be sure to drink half your body weight in ounces of plain water. Add an additional 8 ounces for each 8 ounces of coffee/tea consumed. Caffeine dehydrates the body.
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