Weekly Meal Plan & Grocery List

The calories are the same for all meal plans shown below so you can find one that you like or meals you like and stick to THAT meal plan/menu for as long as you like.

YOU CAN’T mix and match meal Items ( macros- fat, carbs and protein) example. You can’t pick the protein from plan 1 and the carb from plan 3.

YOU CAN- mix meal 1 from plan 3 and meal 2 from plan 1

Calories right now= 2100
159p/231c/60f

Unspoken Rules

1. Do not nibble in between meals- If you can’t eat what’s on the plan, go for an item on the emergency list. The closer you follow the plan, the better your results.

2. Do not cook with oil- You may use oil only if the meal plan has it listed.

3. Off plan meals- You will follow one of the Plans below and replace your last meal with a restaurant meal, home cooked soul food meal or dish of choice. (off plan meal=around 1500 cals max). +++ Alcohol= 1oz vodka =17.5 carbs. 1 glass of wine = 26 carbs. EVERY week, give yourself an off plan meal.

We do not do “Cheat Days” because we live in a way that allows us to eat “treats” throughout the week. Mom life alone will cause dietary deviations. Stick to the plan so that when you ARE forced to deviate, enjoy a holiday or miss a meal, you can still meet your goals.

4. If there are different Protein Powders listed than what you have on hand, don’t buy more unless you want to. You can sub any protein for what’s in your pantry however, what’s listed is best unless you have allergies or sensitivities to the one listed.

5. You may add salt/pepper to anything. You may also use as much hot sauce or mustard as you like as well. You may have cal free flavor water as well.

6. If you have dairy allergies, do not eat the dairy item that’s listed. Instead, opt out for the alternative listed or leave it out. I try to use Gluten Free/Dairy free/Soy Free items since most moms have low hormones. Low hormones( low thyroid, PCOS,low adrenals,low testosterone, autoimmune disease etc tend to do better on no dairy, artificial sweetener/flavors and no gluten,no soy.

7. Gum, Pickles etc have calories. Excessive eating and or nibbles add up and will slow results. For the sake of simplicity, you may eat the same TD plan all week. You can also alternate meal plans.

Don’t let the weekends, be your WEAKend. Try not to mix and choose between meals on the plans. Pick one for the day and follow it so you know what and how you feel eating certain items/amounts.

SUBSTITUTIONS any cheese item – replace with dairy free cheese

• PP– Any pp on hand or plant fusion Plant based powder like plant fusion (see toolkit)
• Protein Bar– Garden of life, no cow, rx bar etc if there’s one with dairy listed and you need dairy free.
• Top picks– quest (strawberry, lemon)- or cliff bar nut filled or Vi-Cookie Cereal- Gluten free cereal like chex rice
• Beef– Ground turkey, venison, buffalo etc. Lean ground meat.
• Omega 3 capsule– Any omega 3 capsule without soy. (nordic naturals brand)
• Veggies– Swap with asparagus, brussel sprouts, cabbage or broccoli
• Almond Milk– Unsweetened Hemp or fat free organic milk milk/Cashew or Rice Milk
• Baby Food Squeeze packs– replace w kale or spinach (you add extra to your smoothie)
• Bread– Go for gluten free if you can’t do what’s listed

If you see Almond milk in any meal listed below, you can re-direct and have it for the meals WITH protein powder- OR use half of it for coffee, shake and cereal. Season your food. Sea salt with iodine and pepper.

Plan 1

Meal #1:

• Protein – 26g Collagen Peptides (mix peptides in warm lemon. Lime or flavored water or coffee)
• Fat – 18g Roasted Salted Almonds
• Carb – 48g Fruity Pebbles (can be eaten dry or with 4 oz unsweetened milk)

Meal #2:

• Protein – 22g Collagen Peptides
• Carb – 59g Gluten Free Animal Crackers

Meal #3:

• Protein – 2 1/2 oz Chicken Breast, boneless/skinless
• Fat – 6g Coconut Oil
• Carb – 77g Rice – White, Short grain, Cooked
• Carb – 113g Baby Food Pears Spinach Pea 113=1 pack

Meal #4: 

• Protein – 187g Bone Broth
  
• Protein – 1 oz Chicken Breast, boneless/skinless
• Fat – 16g Natural Peanut Butter
• Carb – 279g Papaya

Meal #5:

• Protein – 25g Collagen Peptides
• Fat – 1 Omega 3 Capsule
• Carb – 35g Terra Chips Classic
• Carb – 23g Pitted Dates

Meal #6:

• Protein – 3 1/2 oz Tuna, Bumble Bee, Solid White Albacore (can be mixed with mustard)
  
• Fat – 3 Omega 3 Capsule
• Carb – 19g Navitas Goji Berries
• Carb – 35g Simple Mills Fine Ground Sea Salt Almond

Grocery List

Natural Section
Coconut Oil
Rice
Navitas Goji Berries
Roasted Salted Almonds
Bone Broth
Peanut Butter
Gluten Free Animal Crackers
Terra Chips Classic
Navitas Goji Berries
Simple Mills Cracker
Baby Food
Pitted Dates

Cereal
Fruity Pebbles

Plan 2

Meal #1:

• Protein – 22g Collagen Peptides (mix peptides in warm lemon. Lime or flavored water or coffee)
• Fat – 23g Natural Peanut Butter
• Carb – 113g/1 pack Baby Food Pears Spinach Pea
• Carb – 135g Watermelon

Meal #2:

• Protein – 27g Protein Powder Plant Fusion Vanilla Powder
• Carb – 53g KIND GF Oats n Honey 35=1bar

Meal #3:

• Protein – 2 1/2 oz Chicken Breast, boneless/skinless
• Fat – 6g Extra Virgin Olive Oil
• Carb – 171g Russet Potato

Meal #4: 

• Protein – 2oz Chicken Breast, boneless/skinless
• Carb – 124g Cucumber with peel
• Carb – 26g Pitted Dates
• 22g Braggs Vinaigrette Dressing

Meal #5:

• Protein – 105g Salmon, Wild Planet Alaskan Pink
• Fat – 1 Omega 3 Capsule
• Carb – 31g Ruffles, Simply Sea Salt Reduced Fat
• Carb – 83g Grapes

Meal #6:

• Protein – 276g Bone Broth
  
• Fat – 10g Extra Virgin Olive Oil
• Carb – 394g Broccoli, steamed
• Carb – 93g Pomegranates

Grocery List

Natural Section
Extra Virgin Olive Oil
Natural Peanut Butter
KIND GF Oats n Honey
Bone Broth
Russet Potato
Braggs Vinaigrette Dressing
Ruffles
Pitted Dates
Salmon, Wild Planet
Baby Food

Plan 3

Meal #1:

• Protein – 30g Protein Powder Plant Fusion Vanilla Powder
• Fat – 10 1/2 oz Silk, Pure Almond, Unsweetened Vanilla
• Carb – 36g Gluten Free Red Mill
• Carb – 52g Banana

Meal #2:

• Protein – 25g Protein Powder Plant Fusion Vanilla Powder
• Carb – 46g Enjoy Life Choc Chip Cookies

Meal #3:

• Protein – 2 1/2 oz Chicken Breast, boneless/skinless
• Carb – 27g Natural Ruffles Sea Salted
• Carb – 29g Pitted Dates

Meal #4: 

• Protein – 1 1/2 oz Chicken Breast, boneless/skinless
• Carb – 154g Halo Top, Dairy Free Choc
• Carb – 125g Plum

Meal #5:

• Protein – 106g Great Range brand Costco Bison
• Carb – 85g Alexia Smart Cut Straight Cut Fries
• Carb – 113g Baby Food Pears Spinach Pea

Meal #6:

• Protein – 638g Bone Broth
  
• Fat – 9g Coconut Oil
• Carb – 93g Alexia Smart Cut Straight Cut Fries
• Carb – 109g Blackberries

Grocery List

Natural Section
Coconut Oil
Enjoy Life Choc Chip Cookies
Natural Ruffles Sea Salted
Bone Broth
Halo Top
Alexia Smart Cut Fries
Ruffles
Pitted Dates
Baby Food

Cereal
Gluten Free Red Mill

Plan 4

Meal #1:

• Protein – 20g Protein Powder Dymatize: iso 100 Gourmet Choc
• Fat – 17g Natural Peanut Butter
• Carb – 45g Gluten Free Red Mill
• Carb – 65g Blueberries, Wyman’s Wild Frozen

Meal #2:

• Protein – 23g Collagen Peptides
• Carb – 59g Gluten Free Animal Crackers

Meal #3:

• Protein – 484g Bone Broth
• Fat – 13 3/4 oz Silk, Pure Almond, Unsweetened Vanilla
• Carb – 147g Sweet Potato

Meal #4: 

• Protein – 2 oz Chicken Breast, boneless/skinless
• Fat – 4g Country Crock Vegan 14g=1tbsp
• Carb – 29g Pop Chips
• Carb – 83g Grapes

Meal #5:

• Protein – 2 1/4 oz Chicken Breast, boneless/skinless
• Fat – 12g Country Crock Vegan 14g=1tbsp
• Carb – 167g Russet Potato

Meal #6:

• Protein – 3 oz Chicken Breast, boneless/skinless
  
• Fat – 11g Country Crock Vegan 14g=1tbsp
• Carb – 112g Russet Potato
• Carb – 144g Grapefruit

Grocery List

Natural Section
Peanut Butter
Frozen Blueberries
Gluten Free Animal Crackers
Bone Broth
Sweet Potato
Vegan Butter
Pop Chips

Cereal
Gluten Free Red Mill