Sample 4 Day Meal Plan

This is basically my 4 day food journal. Just keep in mind it’s what I use based on my maintenance calorie target and my taste in food. It simply gives you an example of what I may eat every day.

Every meal includes water so I won’t write that down. You should be drinking half your body weight in ounces every single day. If you weigh 140 lbs- you should be drinking 70 ounces of water! Every breakfast includes 1-2 cups of coffee with 1-2 tsp nonfat milk.

You’ll also notice that I almost always have leftover dinner for lunch the next day.

DAY 1:

Breakfast: Spinach Kale Scrambler. Serve with side of fruit.
Lunch: Huge salad with chicken or fish. Fill a large plate with spinach and kale. Add some shredded carrot, cucumber, or any other veggies! Top with a little feta cheese and 6 oz. chicken filet or fish. Use wine/vinegar or balsamic vinegar for dressing.
Dinner: 1/2 pound 93% lean grass fed burger topped with mustard and A LOT of peppers and onions (or any type of veggie) on 1/2 whole wheat flat and tiny amount of ketchup, 1/2 cup sweet potato fries. (I smush as many fries as I can into this cup).
Small Meal #1: Shakeology with 1 cup unsweetened almond milk, ice, cinnamon, and 1/2 banana.
Small Meal #2: Apple and 4 tsp natural peanut butter. Small handful of almonds.

DAY 2:

Breakfast: Greek yogurt with 1/2 cup frozen fruit.
Lunch: Leftover 1/2 pound burger from night before on 1/2 whole wheat flat. Small side salad with feta cheese and balsamic vinegar dressing.
Dinner: 3/4 cup smoked turkey cut up (tiny amount of gravy), 1 1/2 cups (at least) grilled or roasted veggies, 1/2 cup banana bread quinoa

***my husband has a smoker-best gift I ever gave him*** if you don’t have a smoker, you can grill turkey tenderloin or roast in oven

Small Meal#1: Shakeology with 1 cup unsweetened almond milk, 1/2 frozen banana, 2 tsp natural peanut butter, ice and cinnamon.
Small Meal #2: apple, 10 baby carrots, 2 tsp natural peanut butter

DAY 3:

Restuarant Breakfast: Egg scrambler with turkey sausage, spinach, mushrooms and broccoli. Fruit cup. Large PUMPKIN pancake.
Lunch: 12 almonds, 10 baby carrots, apple, 3/4 cup smoked turkey from night before
Dinner: Large cod fillet, roasted green/yellow squash, onions, peppers
Small Meal #1: Shakeology with 1 cup coffee, 1/2 cup unsweetened almond milk, 1 tsp dark unsweetened cocoa, 1/2 tsp cinnamon
Small Meal #2: Small salad, 1 banana

DAY 4:

Breakfast: Pumpkin Custard Oatmeal, Fruit
Lunch: HUUUGGEE Salad with smoked turkey tenderloin and balsamic vinegar
Dinner: 1 cup cooked Barilla whole wheat spaghetti, 4 turkey meatballs and homemade sauce. Topped with baked zucchini, yellow squash and onions.
Small Meal #1: Apple, 10 carrots with 4 tsp almond butter, handful almonds
Small Meal #2: Chocolate Shakeology with 1 cup unsweetened almond milk, ice, cinnamon, and 1/2 frozen banana