Sample 3-Day Meal Plan

A sample guide to what we recommend you eat. The proportions can be altered to meet your specific goals and caloric needs. A link to our recipe page is on the bottom.

Day 1

Breakfast:

Morning snack:

  • 8oz lowfat cottage cheese

  • ½ cup organic blueberries

Lunch:

  • Turkey sandwich made

    • 1 large slice sourdough bread

    • 4 oz low sodium turkey

    • slice of tomato

    • arugula

    • dijon mustard

    • red onion

    • 1 slice grass fed sharp cheddar cheese

Afternoon snack:

  • Carrot and cucumber sticks

  • 2 tbsp hummus

  • 1 ½ oz raw cashews

Dinner:

Day 2

Breakfast:

Morning snack:

  • Low fat string cheese

  • small apple

Lunch:

  • Grilled shrimp caesar salad

Afternoon snack:

  • Quest bar

Dinner:

Day 3

Breakfast:

  • Scrambled eggs with carmelized onions, yellow squash, and goat cheese.

  • ½ english muffin or sprouted grain/ sourdough toast with grass fed butter

  • Unsweetened coffee of tea

Morning snack:

  • Low fat plain greek yogurt with raspberries and ¼ c low sugar granola or muesli.

Lunch:

  • Hearty chicken & vegetable stew

Afternoon snack:

  • ½ avocado

  • 4-5 turkey slices

Dinner:

  • Grilled salmon and zucchini

  • Large green salad

Emily Grass