Day One:
Breakfast: Coffee or Tea, 1 packet oatmeal, 1 serving fruit, 2 hard boiled eggs.
Snack: Carrots & Hummus
Lunch: Salad (chickpeas, tuna, dressing, tomatoes, cucumbers) 4 ounces chicken breast baked with garlic and herb seasoning. –make extra chicken for dinner.
Workout Fuel: Protein Shake (RECIPE)
Dinner: 1 sweet potato, 1/4 cup diced avocado, baked or grilled asparagus, and baked chicken.
Dessert: 1 rice cake topped with peanut butter/or almond butter.
Day Two:
Breakfast: Coffee or Tea, 1 serving yogurt, 1 serving fruit, scrambled eggs with spinach, peppers, onions, and tomatoes.
Snack: Celery & Hummus
Lunch: Tuna wrap (tuna mixed with cottage cheese in a whole grain tortilla filled with peppers, spinach, and tomatoes)
Workout Fuel: Protein Shake (RECIPE)
Dinner: Baked salmon, baked/grilled asparagus (RECIPE), 1/2 sweet potato, and sautéed onion.
Dessert: strawberries & dark chocolate chips
Day Three:
Breakfast: Coffee or Tea, 2 rice cakes with almond butter/or peanut butter topped with banana slices and a honey drizzle.
Snack: 1/2 cup cottage cheese and celery
Lunch: Veggie burger in a wrap with veggies topped with hummus, a pickle, and 1/4 cup of raw almonds.
Workout Fuel: Protein Shake (RECIPE)
Dinner: Ground turkey mixed with black beans, diced sweet potato, diced tomato, corn and wrapped in a lettuce wrap.
Dessert: banana with a honey drizzle
Day Four:
Breakfast: Coffee or Tea, Oatmeal Packet, 1 container yogurt, and a cup of strawberries.
Snack: two hard boiled eggs
Lunch: leftover ground turkey with black beans, diced sweet potato, diced tomato, corn, and wrapped in a lettuce wrap.
Workout Fuel: Protein Shake RECIPE)
Dinner: Salad (chickpeas, tuna, dressing, tomatoes, cucumbers) baked cod, watermelon, and cottage cheese.
Dessert: Rice cake with almond butter and dark chocolate chips.
Day Five:
Breakfast: Coffee or Tea, Eggs scrambled with veggies and wrapped in a whole wheat tortilla.
Snack: yogurt & fruit
Lunch: 4 banana egg pancakes (recipe) and yogurt.
Workout Fuel:Protein Shake RECIPE)
Dinner: Shrimp, cottage cheese, Salad (chickpeas, tuna, dressing, tomatoes, cucumbers), 4 oz baked chicken.
Dessert: baked banana chips
Day Six:
Breakfast: Coffee or Tea, yogurt, bananas, blueberries, two hardboiled eggs.
Snack: 2 rice cakes with cream cheese, baked kale chips (recipe)
Lunch: watermelon, chicken breast, cottage cheese, Salad (chickpeas, peppers, tuna, dressing, tomatoes, cucumbers)
Workout Fuel:Protein Shake RECIPE)
Dinner: Baked sweet potato chips (recipe), salmon, and baked kale chips. (recipe)
Dessert: yogurt, strawberries, dark chocolate chips.
Day Seven:
Breakfast: Coffee or Tea, 3 banana egg pancakes, 1 serving fruit, yogurt.
Snack: blueberries, two rice cakes with almond butter
Lunch: Tuna salad wrapped in lettuce, bell peppers, carrots, and hummus
Workout Fuel:Protein Shake RECIPE)
Dinner: Free Night
Dessert: Free Night
Will you be doing any more of these weekly plans?
I’m in the process of building these! 🙂 Will have the complete plans up soon 🙂
Can you please make a vegetarian version?
Just wondering when week 2 will be up! Can’t wait!
Thanks for posting this! This is super helpful 🙂
I really hate sweet potatoes. What would you suggest to substitute them for?
Avacado
About how many calories is this a day?
Hi!!! When will you be posting the other weekly meal plans! Just completed the first one and loved it! Any suggestions on what to substitute for fish? Not a big fish eater!!
Hey, how long did it take you to cut off that initial weight?
Can you make meal plans for college student??? please it hard to be healthy as I stay in college all day and cafeteria has unhealthy food…And don’t know what to bring from home that won’t spoil….
Hey! Do you have a eating schedule that you can provide me with like how often to eat I would love to lose 20 pounds by next july 🙂
Hi Taralynn! I just discovered your site, my boyfriend and I have been considering doing a 30-day Paleo reset, however, the ingredients used to “stay paleo” are kind of absurd, and I think your grocery list is perfect! I know you commented to have the rest of the plans done soon at the beginning of the month, but I seriously can’t wait! 🙂 Thanks for the inspiration!
I’m starting your 30 day meal plan and am super excited to have such a GREAT jumpstart to a healthy lifestyle. Do you know when you will have weeks 2-4 up? thank you in advance 🙂
Will you be doing any more of these weakly plans??I loved the first one 🙂
*weekly
When will week 2-4 be up?!:)
Love this site! you are a godsend. I am planning on repeating week one as much as possible till you get your other weeks up. I needed this meal by meal and snack included. I’m a fan of protein shakes so this is great! Keep up this blog…thanks.
Does anyone have this 30 day meal plan plugged into my fitness pal?
Just curious how you could change these up for vegan/vegetarian people. I’m a vegetarian and most of these sound good, except for the meat. 🙂
Any suggestions as to how I could change it up?
Thank you, also, for being willing to share this with us. It’s much appreciated.
I was wondering if you had the serving sizes for each of the meals?