Let Food be Thy Medicine

This is a sample meal plan to give you an idea of what Michelle can create for you. All meal plans are designed with your unique needs, dietary preferences (vegan, vegetarian) , allergies, food likes, goals and budget in mind. All plans include a grocery list to make your life as easy as possible. To learn more click the button at the bottom of this page.


Sample Meal Plan

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DAY 1

BREAKFAST:  1/2 cup cooked organic oatmeal with 1/4 cup blueberries.  Mix oatmeal with 1 scoop protein powder.

SNACK:  1 small apple and 6 raw organic almonds.

LUNCH:  3oz organic chicken breast with 2 cups mixed greens and 1 cup mixed bell peppers.

DINNER:  3oz baked salmon, 1/2 small baked sweet potato,  1/2 cup broccoli and 1/2 cup cauliflower.

Drink 2-4L of water throughout the day.

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DAY 2

BREAKFAST:  3 organic eggs omelette with 1 teaspoon minced onion, 1/4 cup mushrooms, 1/4 cup spinach.

SNACK:  4 long celery stems with 1 tablespoon of raw organic almond butter. (spread the almond butter on the celery)

LUNCH:  4oz cooked organic tofu, 2 cups mixed greens, 5 small cherry tomatoes, 1/4 c cooked (or raw) mushrooms.  Sugar-free dressing of choice.

DINNER:  Homemade Tacos:  2 small taco shells.  Filling:  3oz organic ground turkey, 1 teaspoon minced garlic, 1 teaspoon diced onion (bought taco sauce).  Top with shredded ice-berg lettuce, 1/2 diced tomato and 1/2 sliced avocado.

Drink 2-4L of water throughout the day.

 
Photo by monticelllo/iStock / Getty Images
Photo by samael334/iStock / Getty Images
 

DAY 3

BREAKFAST:  Armstrong Power Shake!  1 scoop whey protein, .5 teaspoon coconut oil, 1/2 cup blueberries, 1 cup spinach, 1 teaspoon chia seeds, 1/4 cup raw oats. (blend together with water or organic almond milk if preferred)

SNACK:  2 long organic peeled carrots with 1 tablespoon organic hummus.

LUNCH:  3oz organic chicken breast with 2 cups arugula, 1/2 diced apple, 1/4 cup green grapes (sliced in half). Drizzle with sugar-free balsamic vinegar.  Season with salt and pepper.

DINNER:  3oz baked white fish, 1/2 cup cooked brown rice or quinoa, 6 long asparagus stems, .5 cup roasted brussels sprouts.

Drink 2-4L of water throughout the day.

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DAY 4

BREAKFAST:  1/2 cup cooked organic oatmeal with 1/4 cup blueberries.  Mix oatmeal with 1 scoop protein powder.

SNACK:  1 small apple and 6 raw organic almonds.

LUNCH:  3oz organic chicken breast with 2 cups mixed greens and 1 cup mixed bell peppers.

DINNER:  3oz baked salmon, 1/2 small baked sweet potato,  1/2 cup broccoli and 1/2 cup cauliflower.

Drink 2-4L of water throughout the day.

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DAY 5

BREAKFAST:  3 organic eggs omelette with 1 teaspoon minced onion, 1/4 cup mushrooms, 1/4 cup spinach.

SNACK:  4 long celery stems with 1 tablespoon of raw organic almond butter. (spread the almond butter on the celery)

LUNCH:  4oz cooked organic tofu, 2 cups mixed greens, 5 small cherry tomatoes, 1/4 c cooked (or raw) mushrooms.  Sugar-free dressing of choice.

DINNER:  Homemade Tacos:  2 small taco shells.  Filling:  3oz organic ground turkey, 1 teaspoon minced garlic, 1 teaspoon diced onion (bought taco sauce).  Top with shredded ice-berg lettuce, 1/2 diced tomato and 1/2 sliced avocado.

Drink 2-4L of water throughout the day.

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DAY 6

BREAKFAST:  Armstrong Power Shake!  1 scoop whey protein, .5 teaspoon coconut oil, 1/2 cup blueberries, 1 cup spinach, 1 teaspoon chia seeds, 1/4 cup raw oats. (blend together with water or organic almond milk if preferred)

SNACK:  2 long organic peeled carrots with 1 tablespoon organic hummus.

LUNCH:  3oz organic chicken breast with 2 cups arugula, 1/2 diced apple, 1/4 cup green grapes (sliced in half). Drizzle with sugar-free balsamic vinegar.  Season with salt and pepper.

DINNER:  3oz baked white fish, 1/2 cup cooked brown rice or quinoa, 6 long asparagus stems, .5 cup roasted brussels sprouts.

Drink 2-4L of water throughout the day.

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DAY 7

BREAKFAST:  Protein Pancakes:  In a bowl mix 4-5 egg whites with 1 scoop protein powder and .5 teaspoon cinnamon.  Cook in a pan with 1 teaspoon coconut oil like a regular pancake.  

SNACK:  Plant-Based Protein Shake:  1 serving plant-based protein powder with 1 cup spinach.  Blend with water.

LUNCH:  ENJOY A TREAT MEAL!  But don't go crazy.  :)

DINNER:  Giant Armstrong Vegan Salad:  2 cups mixed greens, 1/8 cup grated carrot, 1/8 cup grated beet, 5 small cherry tomatoes, 1/4 sliced red bell pepper, 1 teaspoon chia seeds.  Add sugar-free balsamic vinegar or drizzle with olive oil.  Season with salt and pepper. 

Drink 2-4L of water throughout the day.

 

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