You Cannot Outwork Bad Nutrition

FROM PLATE TO PERFORMANCE

Your fitness success is largely determined in the kitchen, with diet accounting for approximately 80% of your overall progress, while exercise contributes the remaining 20%.
BALANCED MACRONUTRIENTS—PROTEIN, CARBOHYDRATES, and FATS—are essential for maintaining optimal health and well-being.  Each of these macronutrients plays a crucial role in supporting various bodily functions.  You cannot remove one of these and expect to be healthy.  They are the key to supporting overall health, and bodily function.  Improper nutrition, can disrupt hormone regulation, leading to issues like:
Mood swings, irritability, anxiety, or depression

Weight gain or difficulty losing weight

Irregular menstrual cycles,

Decreased thyroid function, or imbalanced insulin levels.

Erectile dysfunction

Reduced libido

Infertility or reduced sperm count

Gynecomastia (enlarged breast tissue in men)

Decreased muscle mass or strength

Increased body fat, especially around the abdomen

Fatigue or low energy levels

Difficulty concentrating or memory problems

Hair loss or thinning hair

Sleep disturbances, such as insomnia or sleep apnea
PROTEIN
Protein is vital for building and repairing tissues, supporting muscle growth, and maintaining a strong immune system. 
Examples:
Chicken 
Turkey 
Lean Beef
Pork 
Fish 
Eggs 
Dairy 
    CARBOHYDRATES
    Carbohydrates serve as the body's primary source of energy, supplying glycogen to your muscles for fueling daily activities and supporting brain function. 
    Examples:
    Rice
    Quinoa
    Oats 
    Lentils
    Chickpeas
    Potatoes
    Sweet potatoes
    Beans
    Fruits
    (Fruits provide both simple and complex carbohydrates.  Simple in the form of fructose and glucose.  Complex in the form of fiber.)
    FATS
    Fats are essential for hormone production, nutrient absorption, and providing long-term energy storage. 
    Examples:
    Olive oil
    Fish Oil
    Coconut oil: (MCTs)
    Flaxseed oil 
    Seeds/Nuts
    Nut butters 
    Dark chocolate
    ***Disclaimer: The meal plans provided on this platform are intended solely for illustrative purposes and to offer general guidance. These meal plans may not be suitable for everyone and should not be construed as personalized dietary advice. Individual nutritional needs vary based on factors such as age, gender, activity level, and medical conditions. If you require a customized dietary plan tailored to your specific needs and goals, we strongly recommend booking a consultation with one of our qualified nutrition coaches. Our coaches will work with you to develop a personalized dietary guide that aligns with your unique requirements and preferences.
    Standard Meal Plans: 
    1,500 Calories
    MEAL PLAN 1:
    Breakfast:
    Scrambled eggs (2 eggs) with spinach and diced tomatoes
    Whole grain toast (1 slice) with avocado slices
    Greek yogurt with mixed berries (1/2 cup)

    Lunch:
    Grilled chicken breast (3 oz) with mixed greens, cherry tomatoes, and balsamic vinaigrette
    Quinoa salad with cucumber, bell peppers, and feta cheese (1/2 cup)
    Baby carrots and cucumber slices with hummus (1/2 cup)

    Dinner:
    Baked salmon fillet (3 oz) with lemon
    Steamed broccoli (1 cup)
    Brown rice (1/2 cup)

    Snacks:
    Apple slices (1 small apple)
    Almonds (1/4 cup)
    Whole grain crackers (5 crackers) with cheese slices (1 oz)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal made with rolled oats and almond milk, topped with sliced bananas and honey (3/4 cup cooked)
    Hard-boiled egg (1 egg)
    Orange slices (1 medium orange)

    Lunch:
    Turkey and avocado wrap with lettuce and tomato in a whole wheat tortilla (1/2 wrap)
    Baby spinach salad with chickpeas and cherry tomatoes, dressed with vinaigrette (1 cup)
    Greek yogurt with granola (1/2 cup)

    Dinner:
    Grilled sirloin steak (3 oz) with mushroom sauce
    Steamed asparagus (1 cup)
    Quinoa pilaf with mixed vegetables (1/2 cup)

    Snacks:
    Cottage cheese (1/2 cup)
    Carrot sticks (1/2 cup) with hummus (2 tbsp)
    Air-popped popcorn (3 cups)


    MEAL PLAN 3:
    Breakfast:
    Whole grain toast (1 slice) with almond butter and sliced strawberries
    Scrambled eggs (1 egg) with diced bell peppers
    Greek yogurt with mixed berries (1/2 cup)

    Lunch:
    Grilled tofu with teriyaki sauce (3 oz)
    Mixed green salad with cucumber, bell peppers, and balsamic vinaigrette (1 cup)
    Brown rice (1/2 cup)

    Dinner:
    Baked chicken thigh (3 oz) with lemon and herbs
    Steamed green beans (1 cup)
    Quinoa salad with cherry tomatoes and feta cheese (1/2 cup)

    Snacks:
    Apple slices with peanut butter (1 small apple with 1 tbsp peanut butter)
    Mixed nuts (1/4 cup)
    Whole grain crackers (5 crackers) with cheese slices (1 oz)
    2,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Greek yogurt with honey and sliced bananas (1cup)
    Whole grain toast with peanut butter (1 slice)
    Orange slices (1 medium orange)

    Lunch:
    Turkey and cheese sandwich on whole grain bread (2 slices of bread, 3 oz of turkey, 1 slice of cheese)
    Baby carrots and cucumber slices with hummus (1/2 cup of each)
    Apple slices (1 medium apple)

    Dinner:
    Baked chicken breast (4 oz)
    Roasted sweet potatoes (1 medium sweet potato)
    Steamed broccoli (1 cup)
    Snacks (throughout the day):
    Mixed nuts (almonds, walnuts, and cashews) (1/4 cup)
    String cheese (1 stick)
    Whole grain crackers with sliced avocado (4 crackers with 1/4 avocado)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal topped with sliced strawberries and a drizzle of honey (1/2 cup of cooked oatmeal, 1/2 cup of sliced strawberries)
    Hard-boiled egg (1 egg)
    Clementine (1 medium clementine)

    Lunch:
    Tuna salad on whole wheat crackers (1 can of tuna, 4 crackers)
    Baby spinach salad with cherry tomatoes and balsamic vinaigrette (1 cup of spinach, 1/2 cup of cherry tomatoes)

    Dinner:
    Baked salmon fillet (4 oz)
    Quinoa cooked with vegetable broth (1/2 cup)
    Steamed green beans (1 cup)
    Snacks (throughout the day):
    Greek yogurt with granola (1/2 cup of yogurt, 1/4 cup of granola)
    Sliced cucumber with hummus (1/2 cup of cucumber, 2 tbsp of hummus)
    Trail mix with dried fruit and sunflower seeds (1/4 cup)


    MEAL PLAN 3:
    Breakfast:
    Whole grain cereal with almond milk and sliced bananas (1 cup of cereal, 1/2 cup of almond milk, 1/2 banana)
    Scrambled eggs with diced bell peppers (2 eggs, 1/4 cup of bell peppers)
    Grapefruit halves (1/2 grapefruit)

    Lunch:
    Grilled cheese sandwich on whole grain bread (2 slices of bread, 1 slice of cheese)
    Carrot sticks with ranch dip (1/2 cup of carrots, 2 tbsp of ranch dip)
    Grapes (1 cup)

    Dinner:
    Stir-fried tofu with mixed vegetables (bell peppers, broccoli, snap peas) (4 oz of tofu, 1 cup of mixed vegetables)
    Brown rice (1/2 cup)
    Steamed edamame (1 cup)
    Snacks (throughout the day):
    Cottage cheese with pineapple chunks (1/2 cup of cottage cheese, 1/2 cup of pineapple chunks)
    Peanut butter on whole grain crackers (4 crackers with 1 tbsp of peanut butter)
    Air-popped popcorn with a sprinkle of nutritional yeast (2 cups)
    2,500 Calories
    MEAL PAN 1:
    Breakfast:
    Scrambled eggs (3 eggs) with spinach and tomatoes
    Whole grain toast (2 slices) with avocado slices
    Greek yogurt (1 cup) with mixed berries
    Orange juice (1 cup)

    Lunch:
    Grilled chicken breast (6 oz) with mixed greens, cherry tomatoes, and balsamic vinaigrette
    Quinoa salad with cucumber, bell peppers, and feta cheese (1 cup)
    Whole grain roll (1 roll)

    Dinner:
    Baked salmon (6 oz) with lemon and herbs
    Roasted sweet potatoes (1 large sweet potato)
    Steamed broccoli (1 cup)
    Mixed green salad with olive oil and vinegar dressing (2 cups)

    Snacks:
    Almonds (1/4 cup)
    Apple slices with peanut butter (1 medium apple with 2 tbsp peanut butter)
    Carrot sticks with hummus (1 cup of carrot sticks with 1/4 cup of hummus)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal made with rolled oats and almond milk, topped with sliced bananas and honey (1.5 cups cooked)
    Hard-boiled eggs (2 eggs)
    Whole grain toast (2 slices) with almond butter

    Lunch:
    Turkey and avocado wrap with lettuce and tomato in a whole wheat tortilla (1 wrap)
    Baby spinach salad with chickpeas, cucumbers, and vinaigrette dressing (2 cups)
    Greek yogurt with granola and mixed berries (1 cup)

    Dinner:
    Grilled sirloin steak (8 oz) with mushroom sauce
    Quinoa pilaf with mixed vegetables (1.5 cups)
    Steamed asparagus (1 cup)

    Snacks:
    Cottage cheese with pineapple chunks (1 cup)
    Whole grain crackers with cheese slices (8 crackers with 2 slices of cheese)
    Trail mix with nuts and dried fruit (1/2 cup)


    MEAL PLAN 3:
    Breakfast:
    Whole grain pancakes topped with Greek yogurt and sliced strawberries (2 pancakes)
    Scrambled eggs (3 eggs) with diced bell peppers and onions
    Orange slices (1 medium orange)

    Lunch:
    Grilled shrimp salad with mixed greens, cherry tomatoes, and avocado slices, dressed with lime vinaigrette (1 cup of shrimp)
    Brown rice (1 cup cooked)
    Steamed green beans (1 cup)

    Dinner:
    Baked chicken thighs (8 oz) with rosemary and garlic
    Roasted potatoes with olive oil and herbs (1.5 cups)
    Grilled zucchini and bell peppers (1.5 cups)

    Snacks:
    Mixed nuts (1/2 cup)
    Sliced cucumbers with tzatziki sauce (1 cup)
    Air-popped popcorn seasoned with nutritional yeast (2 cups)
    3,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Scrambled eggs (4 eggs) with spinach and diced tomatoes
    Whole grain toast (2 slices) with avocado slices
    Greek yogurt with mixed berries and honey (1 cup)
    Orange juice (1 cup)

    Lunch:
    Grilled chicken breast (8 oz) with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
    Quinoa salad with bell peppers, black beans, corn, and feta cheese (1.5 cups)
    Whole grain roll (1 roll)

    Dinner:
    Baked salmon (8 oz) with lemon and herbs
    Roasted sweet potatoes (2 large sweet potatoes)
    Steamed broccoli (1.5 cups)
    Mixed green salad with olive oil and vinegar dressing (2 cups)

    Snacks:
    Almonds (1/2 cup)
    Apple slices with peanut butter (1 large apple with 2 tbsp peanut butter)
    Carrot sticks with hummus (1.5 cups of carrot sticks with 1/2 cup of hummus)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal made with rolled oats and almond milk, topped with sliced bananas, honey, and chopped nuts (2 cups cooked)
    Hard-boiled eggs (3 eggs)
    Whole grain toast (2 slices) with almond butter

    Lunch:
    Turkey and avocado wrap with lettuce and tomato in a whole wheat tortilla (1 wrap)
    Baby spinach salad with chickpeas, cucumbers, cherry tomatoes, and vinaigrette dressing (2 cups)
    Greek yogurt with granola and mixed berries (1.5 cups)

    Dinner:
    Grilled sirloin steak (10 oz) with mushroom sauce
    Quinoa pilaf with mixed vegetables and black beans (2 cups)
    Steamed asparagus (1.5 cups)

    Snacks:
    Cottage cheese with pineapple chunks (1.5 cups)
    Whole grain crackers with cheese slices (10 crackers with 2 slices of cheese)
    Trail mix with nuts, seeds, and dried fruit (3/4 cup)


    MEAL PLAN 3:
    Breakfast:
    Whole grain pancakes topped with Greek yogurt, sliced strawberries, and maple syrup (3 pancakes)
    Scrambled eggs (4 eggs) with diced bell peppers, onions, and spinach
    Orange slices (1 large orange)

    Lunch:
    Grilled shrimp salad with mixed greens, cherry tomatoes, avocado slices, and lime vinaigrette (1.5 cups of shrimp)
    Brown rice (1.5 cups cooked)
    Steamed green beans (1.5 cups)

    Dinner:
    Baked chicken thighs (10 oz) with rosemary, garlic, and lemon
    Roasted potatoes with olive oil, herbs, and parmesan cheese (2 cups)
    Grilled zucchini, bell peppers, and cherry tomatoes (2 cups)

    Snacks:
    Mixed nuts (3/4 cup)
    Sliced cucumbers with tzatziki sauce (2 cups)
    Air-popped popcorn seasoned with nutritional yeast and sea salt (3 cups)
    3,500 Calories
    MEAL PLAN 1:
    Breakfast:
    Scrambled eggs (4 eggs) with spinach, diced tomatoes, and mushrooms
    Whole grain toast (2 slices) with avocado slices
    Greek yogurt with mixed berries, honey, and granola (1.5 cups)
    Orange juice (1 cup)

    Lunch:
    Grilled chicken breast (10 oz) with mixed greens, cherry tomatoes, cucumbers, bell peppers, and balsamic vinaigrette
    Quinoa salad with black beans, corn, cherry tomatoes, red onion, and feta cheese (2 cups)
    Whole grain roll (1 roll)

    Dinner:
    Baked salmon (10 oz) with lemon and dill
    Roasted sweet potatoes (2 large sweet potatoes)
    Steamed broccoli (2 cups)
    Mixed green salad with olive oil, vinegar dressing, and pumpkin seeds (2 cups)

    Snacks:
    Almonds (3/4 cup)
    Apple slices with peanut butter (1 large apple with 3 tbsp peanut butter)
    Carrot sticks with hummus (2 cups of carrot sticks with 3/4 cup of hummus)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal made with rolled oats and almond milk, topped with sliced bananas, honey, chopped nuts, and chia seeds (2.5 cups cooked)
    Hard-boiled eggs (4 eggs)
    Whole grain toast (2 slices) with almond butter

    Lunch:
    Turkey and avocado wrap with lettuce, tomato, cucumber, and bell peppers in a whole wheat tortilla (1 wrap)
    Baby spinach salad with chickpeas, cucumbers, cherry tomatoes, avocado slices, and vinaigrette dressing (2.5 cups)
    Greek yogurt with granola, mixed berries, and honey (2 cups)

    Dinner:
    Grilled sirloin steak (12 oz) with mushroom sauce
    Quinoa pilaf with mixed vegetables, black beans, and corn (2.5 cups)
    Steamed asparagus (2 cups)

    Snacks:
    Cottage cheese with pineapple chunks (2 cups)
    Whole grain crackers with cheese slices (12 crackers with 3 slices of cheese)
    Trail mix with nuts, seeds, dried fruit, and dark chocolate chips (1 cup)


    MEAL PLAN 3:
    Breakfast:
    Whole grain pancakes topped with Greek yogurt, sliced strawberries, blueberries, maple syrup, and chopped nuts (4 pancakes)
    Scrambled eggs (5 eggs) with diced bell peppers, onions, spinach, and mushrooms
    Orange slices (1 large orange)

    Lunch:
    Grilled shrimp salad with mixed greens, cherry tomatoes, avocado slices, cucumber, red onion, and lime vinaigrette (2 cups of shrimp)
    Brown rice (2 cups cooked)
    Steamed green beans (2 cups)

    Dinner:
    Baked chicken thighs (12 oz) with rosemary, garlic, lemon, and olive oil
    Roasted potatoes with olive oil, herbs, parmesan cheese, and garlic (2.5 cups)
    Grilled zucchini, bell peppers, cherry tomatoes, and red onion (2.5 cups)

    Snacks:
    Mixed nuts (1 cup)
    Sliced cucumbers with tzatziki sauce (2.5 cups)
    Air-popped popcorn seasoned with nutritional yeast, sea salt, and smoked paprika (4 cups)
    4,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Scrambled eggs (5 eggs) with spinach, diced tomatoes, mushrooms, and cheese
    Whole grain toast (3 slices) with avocado slices
    Greek yogurt with mixed berries, honey, granola, and chopped nuts (2 cups)
    Orange juice (1.5 cups)

    Lunch:
    Grilled chicken breast (12 oz) with mixed greens, cherry tomatoes, cucumbers, bell peppers, red onion, and balsamic vinaigrette
    Quinoa salad with black beans, corn, cherry tomatoes, red onion, avocado slices, and feta cheese (3 cups)
    Whole grain roll (1 roll)

    Dinner:
    Baked salmon (12 oz) with lemon, dill, and garlic
    Roasted sweet potatoes (3 large sweet potatoes)
    Steamed broccoli (3 cups)
    Mixed green salad with olive oil, vinegar dressing, pumpkin seeds, and dried cranberries (3 cups)

    Snacks:
    Almonds (1 cup)
    Apple slices with peanut butter (2 large apples with 1/2 cup peanut butter)
    Carrot sticks with hummus (3 cups of carrot sticks with 1 cup of hummus)


    MEAL PLAN 2:
    Breakfast:
    Oatmeal made with rolled oats and almond milk, topped with sliced bananas, honey, chopped nuts, chia seeds, and dried fruit (3 cups cooked)
    Hard-boiled eggs (6 eggs)
    Whole grain toast (3 slices) with almond butter

    Lunch:
    Turkey and avocado wrap with lettuce, tomato, cucumber, bell peppers, red onion, and hummus in a whole wheat tortilla (1 wrap)
    Baby spinach salad with chickpeas, cucumbers, cherry tomatoes, avocado slices, feta cheese, and vinaigrette dressing (3 cups)
    Greek yogurt with granola, mixed berries, honey, and shredded coconut (2.5 cups)

    Dinner:
    Grilled sirloin steak (16 oz) with mushroom sauce
    Quinoa pilaf with mixed vegetables, black beans, corn, and cherry tomatoes (3 cups)
    Steamed asparagus (3 cups)

    Snacks:
    Cottage cheese with pineapple chunks (3 cups)
    Whole grain crackers with cheese slices (15 crackers with 4 slices of cheese)
    Trail mix with nuts, seeds, dried fruit, dark chocolate chips, and coconut flakes (1.5 cups)


    MEAL PLAN 3:
    Breakfast:
    Whole grain pancakes topped with Greek yogurt, sliced strawberries, blueberries, maple syrup, chopped nuts, and shredded coconut (5 pancakes)
    Scrambled eggs (6 eggs) with diced bell peppers, onions, spinach, mushrooms, and cheese
    Orange slices (2 large oranges)

    Lunch:
    Grilled shrimp salad with mixed greens, cherry tomatoes, avocado slices, cucumber, red onion, feta cheese, and lime vinaigrette (3 cups of shrimp)
    Brown rice (3 cups cooked)
    Steamed green beans (3 cups)

    Dinner:
    Baked chicken thighs (16 oz) with rosemary, garlic, lemon, olive oil, and cherry tomatoes
    Roasted potatoes with olive oil, herbs, parmesan cheese, garlic, and red onion (3 cups)
    Grilled zucchini, bell peppers, cherry tomatoes, red onion, and mushrooms (3 cups)

    Snacks:
    Mixed nuts (1.5 cups)
    Sliced cucumbers with tzatziki sauce (3 cups)
    Air-popped popcorn seasoned with nutritional yeast, sea salt, smoked paprika, and garlic powder (5 cups)
    Vegan Meal Plans:
    1,500 Calories
    MEAL PLAN 1:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (1/2 cup oats)
    Almond butter toast on whole grain bread (1 slice)
    *Blueberries (1/2 cup)

    Lunch:
    Chickpea salad with mixed greens, cherry tomatoes, cucumber, bell pepper, and balsamic vinaigrette (1 cup chickpeas)
    Quinoa salad with roasted vegetables (1/2 cup quinoa)
    Apple slices with almond butter (1 medium apple)

    Dinner:
    Tofu stir-fry with broccoli, bell peppers, carrots, and snap peas, served with brown rice (4 oz tofu, 1/2 cup cooked rice)
    Mixed green salad with avocado and tahini dressing (1 cup mixed greens)

    Snacks:
    Carrot sticks with hummus (1 cup carrots with 2 tbsp hummus)
    Raw almonds (1/4 cup)
    Air-popped popcorn seasoned with nutritional yeast (2 cups)


    MEAL PLAN 2:
    Breakfast:
    Smoothie made with spinach, banana, frozen berries, almond milk, and flaxseeds (1 cup)
    Whole grain toast with mashed avocado and cherry tomatoes (1 slice)
    Orange slices (1 medium orange)

    Lunch:
    Lentil soup with mixed vegetables (1 cup)
    Quinoa salad with black beans, corn, bell pepper, and cilantro lime dressing (1/2 cup quinoa)
    Mixed green salad with cucumber, radishes, and lemon-tahini dressing (1 cup)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, and bell peppers, served with a side of whole grain bread (1 cup chili)
    Roasted Brussels sprouts (1 cup)
    Baked sweet potato wedges (1 small sweet potato)

    Snacks:
    Sliced cucumber with hummus (1 cup cucumber with 2 tbsp hummus)
    Raw cashews (1/4 cup)
    Sliced bell peppers with guacamole (1 cup bell peppers with 1/4 cup guacamole)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and sliced almonds (1/2 cup)
    Whole grain toast with peanut butter and banana slices (1 slice)
    Grapefruit halves (1/2 grapefruit)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (2 rolls)
    Edamame beans (1/2 cup)
    Seaweed salad (1/2 cup)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (1 cup cooked pasta, 4 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (1 cup)

    Snacks:
    Rice cakes with almond butter (2 rice cakes with 2 tbsp almond butter)
    Baby carrots with hummus (1 cup carrots with 2 tbsp hummus)
    Trail mix with dried fruit and nuts (1/4 cup)


    2,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Smoothie made with spinach, banana, mixed berries, almond milk, and flaxseeds (1 cup)
    Whole grain toast with mashed avocado and cherry tomatoes (1 slice)
    Almond butter (2 tbsp)
    Orange slices (1 medium orange)

    Lunch:
    Chickpea and quinoa salad with mixed greens, cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (1 cup chickpeas, 1/2 cup quinoa)
    Whole grain pita bread with hummus (1 whole grain pita, 2 tbsp hummus)
    Carrot and celery sticks with almond butter (1 cup carrots and celery, 2 tbsp almond butter)

    Dinner:
    Tofu and vegetable stir-fry with broccoli, bell peppers, snap peas, and carrots, served with brown rice (6 oz tofu, 1 cup cooked rice)
    Mixed green salad with avocado, cucumber, radishes, and lemon-tahini dressing (2 cups)

    Snacks:
    Apple slices with peanut butter (1 medium apple, 2 tbsp peanut butter)
    Raw almonds (1/4 cup)
    Air-popped popcorn seasoned with nutritional yeast (2 cups)


    MEAL PLAN 2:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (3/4 cup oats)
    Whole grain toast with mashed avocado and sliced tomatoes (1 slice)
    Blueberries (1/2 cup)

    Lunch:
    Lentil and vegetable soup (1.5 cups)
    Quinoa salad with black beans, corn, red onion, cilantro, and lime vinaigrette (1 cup quinoa)
    Mixed green salad with cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (2 cups)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, bell peppers, and onions, served with a side of whole grain bread (2 cups chili)
    Roasted Brussels sprouts (1 cup)
    Baked sweet potato with a dollop of vegan sour cream (1 medium sweet potato)

    Snacks:
    Carrot sticks with hummus (1 cup carrots, 2 tbsp hummus)
    Raw cashews (1/4 cup)
    Sliced cucumber with tahini (1 cup cucumber, 2 tbsp tahini)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and chopped almonds (1 cup)
    Whole grain toast with almond butter and banana slices (1 slice)
    Grapefruit halves (1/2 grapefruit)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (3 rolls)
    Edamame beans (1 cup)
    Seaweed salad (1 cup)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (1.5 cups cooked pasta, 5 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (2 cups)

    Snacks:
    Rice cakes with peanut butter (2 rice cakes, 2 tbsp peanut butter)
    Baby carrots with hummus (1 cup carrots, 2 tbsp hummus)
    Trail mix with dried fruit and nuts (1/4 cup)

    2,500 Calories
    MEAL PLAN 1:
    Breakfast:
    Smoothie made with spinach, banana, mixed berries, almond milk, and flaxseeds (2 cups)
    Whole grain toast with mashed avocado and cherry tomatoes (2 slices)
    Almond butter (2 tbsp)
    Orange slices (1 medium orange)

    Lunch:
    Chickpea and quinoa salad with mixed greens, cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (1.5 cups chickpeas, 1 cup quinoa)
    Whole grain pita bread with hummus (1 whole grain pita, 4 tbsp hummus)
    Carrot and celery sticks with almond butter (2 cups carrots and celery, 4 tbsp almond butter)

    Dinner:
    Tofu and vegetable stir-fry with broccoli, bell peppers, snap peas, and carrots, served with brown rice (8 oz tofu, 1.5 cups cooked rice)
    Mixed green salad with avocado, cucumber, radishes, and lemon-tahini dressing (3 cups)

    Snacks:
    Apple slices with peanut butter (2 medium apples, 4 tbsp peanut butter)
    Raw almonds (1/2 cup)
    Air-popped popcorn seasoned with nutritional yeast (3 cups)


    MEAL PLAN 2:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (1 cup oats)
    Whole grain toast with mashed avocado and sliced tomatoes (2 slices)
    Blueberries (1 cup)

    Lunch:
    Lentil and vegetable soup (2 cups)
    Quinoa salad with black beans, corn, red onion, cilantro, and lime vinaigrette (1.5 cups quinoa)
    Mixed green salad with cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (3 cups)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, bell peppers, and onions, served with a side of whole grain bread (3 cups chili)
    Roasted Brussels sprouts (2 cups)
    Baked sweet potato with a dollop of vegan sour cream (2 medium sweet potatoes)

    Snacks:
    Carrot sticks with hummus (2 cups carrots, 4 tbsp hummus)
    Raw cashews (1 cup)
    Sliced cucumber with tahini (2 cups cucumber, 4 tbsp tahini)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and chopped almonds (1.5 cups)
    Whole grain toast with almond butter and banana slices (2 slices)
    Grapefruit halves (1 grapefruit)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (4 rolls)
    Edamame beans (1.5 cups)
    Seaweed salad (1.5 cups)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (2 cups cooked pasta, 6 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (3 cups)

    Snacks:
    Rice cakes with peanut butter (4 rice cakes, 4 tbsp peanut butter)
    Baby carrots with hummus (2 cups carrots, 4 tbsp hummus)
    Trail mix with dried fruit and nuts (1/2 cup)
    3,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Smoothie made with spinach, banana, mixed berries, almond milk, and flaxseeds (2 cups)
    Whole grain toast with mashed avocado and cherry tomatoes (2 slices)
    Almond butter (2 tbsp)
    Orange slices (1 medium orange)

    Lunch:
    Chickpea and quinoa salad with mixed greens, cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (1.5 cups chickpeas, 1 cup quinoa)
    Whole grain pita bread with hummus (1 whole grain pita, 4 tbsp hummus)
    Carrot and celery sticks with almond butter (2 cups carrots and celery, 4 tbsp almond butter)

    Dinner:
    Tofu and vegetable stir-fry with broccoli, bell peppers, snap peas, and carrots, served with brown rice (8 oz tofu, 1.5 cups cooked rice)
    Mixed green salad with avocado, cucumber, radishes, and lemon-tahini dressing (3 cups)

    Snacks:
    Apple slices with peanut butter (2 medium apples, 4 tbsp peanut butter)
    Raw almonds (1/2 cup)
    Air-popped popcorn seasoned with nutritional yeast (3 cups)


    MEAL PLAN 2:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (1 cup oats)
    Whole grain toast with mashed avocado and sliced tomatoes (2 slices)
    Blueberries (1 cup)

    Lunch:
    Lentil and vegetable soup (2 cups)
    Quinoa salad with black beans, corn, red onion, cilantro, and lime vinaigrette (1.5 cups quinoa)
    Mixed green salad with cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (3 cups)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, bell peppers, and onions, served with a side of whole grain bread (3 cups chili)
    Roasted Brussels sprouts (2 cups)
    Baked sweet potato with a dollop of vegan sour cream (2 medium sweet potatoes)

    Snacks:
    Carrot sticks with hummus (2 cups carrots, 4 tbsp hummus)
    Raw cashews (1 cup)
    Sliced cucumber with tahini (2 cups cucumber, 4 tbsp tahini)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and chopped almonds (1.5 cups)
    Whole grain toast with almond butter and banana slices (2 slices)
    Grapefruit halves (1 grapefruit)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (4 rolls)
    Edamame beans (1.5 cups)
    Seaweed salad (1.5 cups)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (2 cups cooked pasta, 6 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (3 cups)

    Snacks:
    Rice cakes with peanut butter (4 rice cakes, 4 tbsp peanut butter)
    Baby carrots with hummus (2 cups carrots, 4 tbsp hummus)
    Trail mix with dried fruit and nuts (1/2 cup)
    3,500 Calories
    MEAL PLAN 1:
    Breakfast:
    Smoothie made with spinach, banana, mixed berries, almond milk, and flaxseeds (2 cups)
    Whole grain toast with mashed avocado and cherry tomatoes (2 slices)
    Almond butter (2 tbsp)
    Orange slices (1 medium orange)

    Lunch:
    Chickpea and quinoa salad with mixed greens, cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (1.5 cups chickpeas, 1 cup quinoa)
    Whole grain pita bread with hummus (1 whole grain pita, 4 tbsp hummus)
    Carrot and celery sticks with almond butter (2 cups carrots and celery, 4 tbsp almond butter)

    Dinner:
    Tofu and vegetable stir-fry with broccoli, bell peppers, snap peas, and carrots, served with brown rice (8 oz tofu, 1.5 cups cooked rice)
    Mixed green salad with avocado, cucumber, radishes, and lemon-tahini dressing (3 cups)

    Snacks:
    Apple slices with peanut butter (2 medium apples, 4 tbsp peanut butter)
    Raw almonds (1/2 cup)
    Air-popped popcorn seasoned with nutritional yeast (3 cups)


    MEAL PLAN 2:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (1 cup oats)
    Whole grain toast with mashed avocado and sliced tomatoes (2 slices)
    Blueberries (1 cup)

    Lunch:
    Lentil and vegetable soup (2 cups)
    Quinoa salad with black beans, corn, red onion, cilantro, and lime vinaigrette (1.5 cups quinoa)
    Mixed green salad with cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (3 cups)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, bell peppers, and onions, served with a side of whole grain bread (3 cups chili)
    Roasted Brussels sprouts (2 cups)
    Baked sweet potato with a dollop of vegan sour cream (2 medium sweet potatoes)

    Snacks:
    Carrot sticks with hummus (2 cups carrots, 4 tbsp hummus)
    Raw cashews (1 cup)
    Sliced cucumber with tahini (2 cups cucumber, 4 tbsp tahini)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and chopped almonds (1.5 cups)
    Whole grain toast with almond butter and banana slices (2 slices)
    Grapefruit halves (1 grapefruit)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (4 rolls)
    Edamame beans (1.5 cups)
    Seaweed salad (1.5 cups)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (2 cups cooked pasta, 6 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (3 cups)

    Snacks:
    Rice cakes with peanut butter (4 rice cakes, 4 tbsp peanut butter)
    Baby carrots with hummus (2 cups carrots, 4 tbsp hummus)
    Trail mix with dried fruit and nuts (1/2 cup)
    4,000 Calories
    MEAL PLAN 1:
    Breakfast:
    Smoothie made with spinach, banana, mixed berries, almond milk, and flaxseeds (2 cups)
    Whole grain toast with mashed avocado and cherry tomatoes (2 slices)
    Almond butter (2 tbsp)
    Orange slices (1 medium orange)

    Lunch:
    Chickpea and quinoa salad with mixed greens, cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (2 cups chickpeas, 1.5 cups quinoa)
    Whole grain pita bread with hummus (2 whole grain pitas, 6 tbsp hummus)
    Carrot and celery sticks with almond butter (2 cups carrots and celery, 6 tbsp almond butter)

    Dinner:
    Tofu and vegetable stir-fry with broccoli, bell peppers, snap peas, and carrots, served with brown rice (12 oz tofu, 2 cups cooked rice)
    Mixed green salad with avocado, cucumber, radishes, and lemon-tahini dressing (4 cups)

    Snacks:
    Apple slices with peanut butter (2 medium apples, 8 tbsp peanut butter)
    Raw almonds (1 cup)
    Air-popped popcorn seasoned with nutritional yeast (4 cups)


    MEAL PLAN 2:
    Breakfast:
    Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and a sprinkle of cinnamon (1.5 cups oats)
    Whole grain toast with mashed avocado and sliced tomatoes (2 slices)
    Blueberries (1 cup)

    Lunch:
    Lentil and vegetable soup (3 cups)
    Quinoa salad with black beans, corn, red onion, cilantro, and lime vinaigrette (2 cups quinoa)
    Mixed green salad with cucumber, bell pepper, cherry tomatoes, and balsamic vinaigrette (4 cups)

    Dinner:
    Vegan chili with kidney beans, diced tomatoes, corn, bell peppers, and onions, served with a side of whole grain bread (4 cups chili)
    Roasted Brussels sprouts (3 cups)
    Baked sweet potato with a dollop of vegan sour cream (3 medium sweet potatoes)

    Snacks:
    Carrot sticks with hummus (3 cups carrots, 6 tbsp hummus)
    Raw cashews (1.5 cups)
    Sliced cucumber with tahini (3 cups cucumber, 6 tbsp tahini)


    MEAL PLAN 3:
    Breakfast:
    Chia seed pudding made with almond milk, chia seeds, and topped with sliced strawberries and chopped almonds (2 cups)
    Whole grain toast with almond butter and banana slices (2 slices)
    Grapefruit halves (2 grapefruits)

    Lunch:
    Vegan sushi rolls with brown rice, avocado, cucumber, and tofu, served with soy sauce and pickled ginger (6 rolls)
    Edamame beans (2 cups)
    Seaweed salad (2 cups)

    Dinner:
    Spaghetti with marinara sauce and lentil "meatballs", served with a side of steamed broccoli (4 cups cooked pasta, 12 lentil "meatballs")
    Mixed green salad with cherry tomatoes, cucumber, and balsamic vinaigrette (6 cups)

    Snacks:
    Rice cakes with peanut butter (6 rice cakes, 6 tbsp peanut butter)
    Baby carrots with hummus (3 cups carrots, 6 tbsp hummus)
    Trail mix with dried fruit and nuts (1 cup)
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    BCR Industries LLC
    5830 E 2nd St Ste 6300
    Casper, WY 82609