Sample Meal Plan Example1

My meals 1-4 for the day. I am going to be at an event all day and so I packed three of these meals last night and pre-cracked my eggs for my scramble so all I had to do was throw the whites in a pan this morning. Does it take more time to prep your meals the night before? Sure (probably took me 5-8 minutes to prep everything). But, it is the combination of all the small things you do (prepping your food, eating every three hours, etc etc) that show big results at the end 🙂 Plus, I know they will have pizza there today and I know for sure that if I am not eating every three hours I will feel hungry and probably cave into a craving/temptation. When I eat every three hours it keeps my cravings in check.

Meal 1 – 6 egg white scramble with black pepper and spinach. Salsa on top (it is really hard to find a salsa without sugar added to it, but try to make sure you have 2g or less of sugar per serving of salsa). 1/2 c old fashioned oats with almond milk measured dry (cooked in microwave for 80 seconds) and 1/4 c. frozen raspberries. One cup coffee with almond milk. Ate at 7:30am

Meal 2 (top left) 4oz ground chicken that I made earlier this week. I has sort of a “pizza” taste to it. Some people might think this tastes weird, but it tastes good to me 🙂 I cooked the ground chicken in a pan (same way you would cook ground beef) with McCormick Italian Seasonings (I think it is a blend of Basil, Oregano, Thyme, Parsley, Marjoram, and maybe one or two other spices). When almost done cooking I added some pepperocini’s (yellow banana peppers) and topped with marinara sauce. It is a little difficult to find a marinara sauce that doesn’t have a lot of oil and sugar in it. I found one brand that doesn’t have sugar and only a little oil (it was the last ingredient in the list) – I don’t remember the brand right now but will post it later. Served with shredded broccoli, carrot, cabbage (I buy this in a bag that is $2 and everything is pre-shredded and easy to grab and go). I just mix this all together when I eat it. I like adding the shredded veggies – it gives my meals a crunch when I eat them. Will have at 10:30am.

Meal 3 (bottom right) 6oz venison roast (leftovers from last night), green beans, 1/2 c. short grain brown rice (that I cooked in bulk earlier in the week) Will have at 1:30pm.

Meal 4 (bottom left) 4oz baked chicken breast (baked earlier in the week with lemon and garlic on top), 5 oz sweet potato with cinnamon and 1 packet truvia on top, 5 spears asparagus, chopped. Will have at 4:30pm.

Meals 5 and 6 not pictured.

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  • Hi Natalie,
    I love your blog -you are super inspiring 🙂
    Hey when you cook your rice in advance, how many days do you cook it in advance for in regards to food safety?
    Thanks heaps
    Annalise x

  • Thank you Annalise! I usually keep rice 5-6 days before it starts to get kind of soggy.

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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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