How to Eat Healthy Day 1

Healthy meal plan sample.

I’m going to give measurements that I use but you should know how many calories to eat each day and make little adjustments.  If you need help figuring out how many calories to eat to lose weight (or gain muscle) check out my post here.

Keep in mind I drink a lot of water and do it about 30 minutes before each meal. The goal isn’t to eat less but to help with digestion.

I will have a shopping list for you at the end of the meal plan

Day 1

Breakfast – 7:30am

  • 3/4 cup Oatmeal
  • 1 cup water
  • Micro-wave then add:
  • 1 cup blueberries
  • 1 tsp cinnamon
  • 3 tbsp walnuts

AM snack 2-3 hours later – around 10am

  • 1 banana
  • 6 tsp of Natural JIF peanut butter…mmm the best snack ever

Lunch 2-3 hours later – around 12:30pm

  • 1 scoop of tropical vegan strawberry Shakeology
  • 1 cup of kale
  • 1 medium orange
  • 8 oz of water
  • Put in blender, and wha-la, one bad ass shake for lunch

PM snack 2-3 hours later – around 3pm

  • 1 cup of broccoli
  • 1 cup of bell peppers
  • 1 cup of carrots
  • Have as a salad or blend. I also blend this for ease and it saves me time.

**You can use any combination of vegetables as long as they add up to 3 cups of veggies**

Dinner 2-3 hours later – around 6pm

  • 6 oz of chicken/fish/turkey/ or tempeh
  • 3/4 cup cooked brown rice, with 1 tsp of chopped garlic
  • 3/4 cup black beans
  • 1/4 cup avocado (about half of an avocado)
  • 2 tbsp of salsa or hot sauce

Before bed snack 2-3 hours later around 9pm

  • 1 scoop of chocolate casein powder
  • 8 oz of water


Grocery list

  • Blueberries (or any other type of berry)
  • Bananas
  • Oranges
  • Kale
  • Broccoli
  • Red Bell Pepper
  • Pre shredded Carrots
  • Avocado
  • Walnuts
  • Canned beans
  • Natural nut butter
  • Cinnamon
  • Brown Rice
  • Oatmeal
  • pre-chopped garlic
  • Salsa or Hot sauce
  • Chicken / Ground Turkey / Fish / Tempeh
  • Casein Powder
  • Shakeology




2 thoughts on “How to Eat Healthy Day 1

  1. So I was wondering what to do about being allergic to ALL vegetables. How do I maintain a healthy diet without eating anything from the vegetable category?



    • Hi,

      That’s rough. I’m sorry. I would just research what other healthy foods you can eat that don’t interfere with any allergies you have. What is your ultimate health and fitness goal?

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