Sample Menu: For My Friends

I made this food plan for a couple of friends who were looking to start eating healthier.  Since I haven't posted a Sample Menu in a while thought I'd share.  This menu is not a detox and doesn't take personal food allergies into account.  However, I think it is a good place to start if you are easing your way into a healthier lifestyle. Remember every body is special and unique so always check with a medical professional before starting a nutrition program.  

-♥ J :)

P.S. Even though I am a vegan, my friends who I made this plan for are meat eaters so meat options are included.

  • The goal of this plan is to eat 4 times a day.  One fruit meal (breakfast), one carb meal, one protein meal and one snack.  Meals should be eaten about 4 hours apart.  I've included times, but they are just guidelines.  Simply space your meals four hours apart according to the time you eat your first meal.
  • Lunch meals and dinner meals can be interchanged as long as one of those meals is a carb meal and the other one is a protein meal.
  • Breakfast is always fruit.
  • And NO Dairy...

Breakfast (8:30am-12:30pm):
(Choose 1)
1 apple
1 pear
1 cup of bluberries
1 orange
1 grapefruit


(Choose 1)
Cleansing Smoothie
-1 cup blueberries
-3/4 cup water 
-juice of 2 lemons 
-1 tablespoon agave or half a packet of NuNaturals Stevia

Fruit Smoothie 
-1 cup blueberries
-1 banana
-1/4 cup orange juice
-1/2 cup water

Lunch (1:30-2pm):
(Choose 1)
Veggie Wrap
-brown rice wrap or spinach wrap
-spread with hummus, lettuce, tomato and avocado
-serve with a side salad

Protein Lunch:
Big Salad
-2-3 cups of greens
-any veggies of choice
-1 protein: chicken, turkey, tuna, 2 eggs, tofu or beans of choice
(protein should be 1 cup or the size of your palm)
-1  whole avocado
-dress with lemon and olive oil

Snack (5pm):
(Choose 1)
-1 handful of almonds
-Unlimited baby carrots w/ 1/2 cup hummus
-Unlimited string beans w/ 1/2 cup hummus
-2 gluten free organic rice cakes w/ almond butter
-1 lara bar
-2 cups air popped popcorn

Dinner (8pm):
(Choose 1)
If you have eaten a protein lunch choose a carb dinner.
If you have eaten a carb lunch choose a protein dinner.

Protein Dinner: 
Big Salad
-2-3 cups of greens
-any veggies of choice
-1 protein: chicken, turkey, tuna, 2 eggs, tofu or beans of choice
(protein should be 1 cup or the size of your palm)
-1 whole avocado
-dress with lemon and olive oil


Steamed vegetables with protein of choice.
(This is a good option for dinners out because most restaurants will have fish, chicken breast or a vegetarian protein option, e.g. veggie burger, that you can order with a side of veggies)

Veggie Rice Stir-Fry
-1 cup brown rice
-1 cup bean of choice (black beans, kidney beans, chickpeas)
-1 cup steamed veggies of choice (spinach, broccoli, asparagus, etc...)
-Sautee together with as much salsa as you like.
-Can also be sauteed in garlic and olive oil.


Potato (sweet or regular) with veggies of choice (salad or cooked veggies)
Potato can be topped with ONE of the following: 
-1 pat organic butter
-1 avocado
-1 tablespoon olive oil w/ garlic powder

1/3 of dark chocolate bar

Drinks for the day:
2-3 liters of water
1 cup of coffee (only!) in the morning
as much non caffeinated herbal tea as you like
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