Sample Meal Plan Example 2

An example of some of the things I eat on a typical day….

Meal 1 (top left): 6 egg whites scrambled with spinach and black pepper, 1 slice Ezekiel toast with 1 tsp natural peanut butter on top, 1/4 c. frozen raspberries

Meal 2 (top middle left): 4 oz salsa chicken (made the night before in bulk for the week), handful of mini bell peppers

Meal 3 (bottom left): Taco! 6 oz salsa chicken, handful of spinach, 1 Tbsp plain Greek yogurt I think it tastes like sour cream on tacos (I like 0% Fage brand) with lime juice on top. Served on a Food for Life brand rice tortilla (found in the frozen section of your grocery store with the other organic food). Sliced yellow squash on the side eaten raw – not everyone likes raw veggies, but I prefer the taste and crunchiness of raw to cooked veggies.

Meal 4 (bottom middle left): 4 squares of Cinnamon Swirl Protein Bread (Jamie Eason’s Recipe)

Meal 5 (top middle right): 1 wild salmon filet (we go salmon fishing in Idaho every summer and this year brought home over 200lbs of wild salmon that is in our freezer now so we eat salmon quite often), asparagus on side. I cooked this using Jamie Eason’s “Fish in Foil” recipe . Lemon juice and black pepper to season.

Meal 6 (bottom middle right): 6 Frozen Egg White Dessert tins (  . My favorite way is to eat these with 1 Tbsp peanut butter blended in but I had already had my healthy fat in the salmon and 1 tsp of PB with breakfast, so skipped the PB in meal 6.

Post-Workout (top right): I worked out in the evening today and didn’t have dinner ready yet when I came home so I had a shake to make sure I got my protein in within 30 minutes of my workout. I did 1.5 scoops MRM brand vanilla whey protein (MRM brand has a little less protein per scoop than other brands, so I like to do 1.5 scoops with the MRM) with 1 cup water (usually I do unsweetened almond milk but I was all out), 1/2 of a frozen banana, and a big handful of spinach.

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I’m Natalie

Ten years ago I started out in the online world in the fitness space. I started blogging, sharing at-home exercises, and offering easy recipes. This turned into writing eBooks — one of which blew up in a way I could never imagine!

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