Demo Meal Plan

Each week my clients receive meal plans that look just like the meal plan below.
Included in your meal plans are the breakdowns of macro and micro nutrients, recipes, and an organized by aisle shopping list.
If you have foods you can not eat or do not like, we can easily adjust for that.
I calculate your calories and macros based on your needs and goals, then I give you meals or substitutes to pick from.

This is an example of what a day looks like:


Greek Yogurt with Seeds, Nuts, Strawberries and Maple Syrup, 1 serving
(11.4 oz)


Whole Wheat Pasta, Tomato, and Tuna Salad (high protein), 1 serving
(14.8 oz)


Chicken with brown rice, asparagus, carrot and broccoli, 1 serving (16.1


Almonds, 1 ounce (1 oz)
Orange, Fresh, 1 small (2-3/8″ dia) (3.4 oz)

A substitution list would look something like this:

Protein- For breakfast- Pick One:

  • 8oz Chicken breast
  • 8oz 85/15 Ground Beef
  • 8oz Steak
  • 8oz Pork
  • 8 oz Sliced Turkey
  • 8 slices Turkey Bacon
  • 8 oz Ground Turkey
  • 8 oz Fish
  • 2 scoops Protein supplement

Carbs- Pick One:

  • 1 ½ cup cooked rice
  • 1 cup oatmeal- dry
  • 3 medium potato
  • 12 oz uncooked sweet potato
  • 1½ cup cooked quinoa
  • 1½ cup cooked pasta
  • 5 slices bread
  • 3 english muffing
  • 1½ bagel

Fat- pick one

  • 1 ½  tbsp nut butter
  • 1 ½  tbsp regular butter
  • 1 ½  tbsp mayo
  • 1 ½  tbsp olive oil
  • 3 pieces of bacon
  • 1 ½  tbsp full fat salad dressing

And 1 cup of vegetables (mixed greens, steamed veggies)

These meal plans are created to the individual’s needs based on goals and desired outcome. This is just an example. I work with a multitude of clients- from competitive athletes to people looking to lose weight.

Each client’s needs vary. If you are seeking help with your nutrition- the first step is to sign up, then you submit a detailed form that allows me to begin creating a plan for you.

We figure out what will work for your lifestyle, training and exercise, and how to overcome any obstacles that have affected your nutrition choices in the past.

Having your nutrition on point and someone to hold you accountable sets you up for success and allows you to focus on your life as a whole.

Interested in having a nutrition coach help you meet your goals? Check out my nutrition coaching services or sign up today