The sample food log provides examples of how to plan your meals throughout the program. One thing you will learn in our program is that we will not require for you to purchase “our meals”. Our goal is for you to learn and embrace the benefits of whole food nutrition, and that in doing so, you will learn how to properly fuel your body. The following suggestions are not a meal plan or diet, but merely suggestions for you to consider.

Remember that individual macro and gram goals will vary for every client. If you have questions as you begin to learn macro tracking and whole food eating, please post in your Facebook accountability group so one of our client specialists can assist. There will be a learning curve and it’s important to continually remember - Progress over Perfection.


 Click the arrow below to view each sample meal plan

↓ SAMPLE LOW CARB DAY ↓

ALL DAY

  • Water (room temperature)

DURING FAST

  • Black coffee
  • Water (room temperature)
  • BCAA's
  • Bone Broth

BREAK YOUR FAST

  • 2 Eggs (10g fat, 16g protein, 0 carbs)
  • Avocado, half (12g fat, 1.5g protein, 6.5g carbs, 1.5g net carbs)
  • 3 oz Smoked Salmon, sliced (15g fat, 18g protein, 0g carbs)
  • Almonds, 24 pieces/1 oz (14g fat, 6g protein, 6g carbs, 3g net carbs)
  • Macros total: 51g fat, 41.5g protein, 12.5g carbs, 4.5g net carbs

MEAL 2

  • Cobb Salad with low carb toppings:
  • Chicken, 4 oz (1g fat, 24g protein)
  • Romaine Lettuce, 2 cups (0g fat, 1g protein, 3g carbs, 1g net carbs)
  • Hard boiled egg, 1 (5g fat, 6g protein, 1g carbs)
  • Avocado, half (12g fat, 1.5g protein, 6.5g carbs, 1.5g net carbs)
  • Roasted Cherry Tomatoes, 1/4 cup (0g fat, 1g protein, 3g carbs, 1g net carbs)
  • Cucumber, 1/4 cup chopped (0g fat, 0g protein, 1g carbs)
  • Sunflower seeds, 2 tbsp (8g fat, 3g protein, 4g carbs, 2g net carbs)
  • Bacon, 1 piece crumbled (4g fat, 3g protein)
  • Mushrooms, 1/4 cup sliced (0g fat, 1g protein, 1g carbs)
  • Macros total: 30g fat, 40.5g protein, 19.5g total carbs, 5.5g net carbs

Honey Lime Dressing Recipe (used with salad, 2 tbsp)

  • 1/4 C EVOO
  • 2 tsp lime zest
  • 3 Tbsp lime juice
  • 1.5 tsp honey
  • Kosher salt
  • Freshly ground black pepper
  • Macros total (2 tbsp): 27g fat, 9g carbs, 7g net carbs

DINNER

  • Buffalo Chicken Lettuce Wraps, 2 wraps (6g fat, 24g protein, 2g carbs, 1g net carbs)
  • Homemade Guacamole topping, 2 tbsp (4g fat, 1g protein, 2g carbs, 1g net carbs)
  • Broccoli, 1 cup steamed (0g fat, 3g protein, 8g carbs, 5g net carbs
  • Macros total: 10g fat, 28g protein, 12g carbs, 7g net carbs

DAILY TOTAL

  • Fats: 118g
  • Proteins: 110g
  • Carbs (NOT net): 53g
  • Net carbs: 24g net
  • Calories: 1714

LOW CARB SNACK OPTIONS (not included in macro total, add if/as needed)

  • Nuts (almonds, macadamia, cashew) and Peanuts
  • Nut Butters and Peanut Butter
  • Hard Boiled Eggs
  • Raspberries
  • Plant based Protein Shake
  • Chia Seeds (on salad or in protein shake)
  • Coconut Butter
  • Fat bombs
  • Beef Jerky

↓ SAMPLE LOW MACRO DAY ↓

ALL DAY

  • Water (room temperature)

DURING FAST

  • Black coffee
  • Water (room temperature)
  • Kombucha
  • Bone Broth

BREAK YOUR FAST

  • Chia Seed Pudding with Fruit and Plant Based Protein:
  • Macros total: g fat, g protein, g carbs

MEAL 2

  • Make a salad that includes a lean protein like smoked salmon, tuna or grilled chicken. Add nuts and berries for flavor.
  • Macros total: g fat, g protein, g carbs

SNACK

  • Medium Banana, 1/2 (0g fat, 1g protein, 14g carbs)
  • Date, 1 pitted (0g fat, 0g protein, 18g carbs)
  • Peanut Butter, 1 tbsp (8g fat, 4g protein, 3g carbs)
  • Macros total: 8g fat, 5g protein, 35g carbs

DINNER

  • Lean protein and a grilled/ baked veggie.
  • Macros total: g fat, g protein, g carbs

DAILY TOTAL

  • Fats: g (44g goal)
  • Proteins: g (66g goal)
  • Carbs: g (165g goal)
  • Calories:

↓ SAMPLE REGULAR MACRO DAY ↓

ALL DAY

  • Water (room temperature)

DURING FAST

  • Black coffee
  • Water (room temperature)
  • Kombucha
  • Bone Broth

BREAK YOUR FAST

  • 2 Eggs (10g fat, 16g protein, 0 carbs)
  • Overnight Oats with Berries/Banana:
  • Quick oats, 1/2 cup (3g fat, 5g protein, 27g carbs)
  • Unsweetened almond milk, 1/2 cup (2g fat, 1g protein, 1g carbs)
  • Medium banana, 1/2 sliced (0g fat, 1g protein, 14g carbs)
  • Chia seeds, 1/2 tbsp (2g fat, 2g protein, 3g carbs)
  • Raspberries, 1/2 cup (1g fat, 1g protein, 7g carbs)
  • Macros total: 18g fat. 26g protein, 52g carbs

MEAL 2

  • Grilled Chicken Salad with regular macro toppings:
  • Chicken, 4 oz (1g fat, 24g protein)
  • Romaine Lettuce, 2 cups (0g fat, 1g protein, 3g carbs)
  • Black Beans, 1/4 cup (1g fat, 4g protein, 10g carbs)
  • Carrots, 1/4 cup shredded (0g fat, 0g protein, 3g carbs)
  • Cherry Tomatoes, 1/4 cup halved (0g fat, 1g protein, 3g carbs)
  • Cucumbers, sliced 1/4 cup (0g fat, 1g protein, 1g carbs)
  • Roasted Grapes, 1/4 cup halved (0g fat, 0g protein, 4g carbs)
  • Roasted Sweet Potatoe, 1/2 cup cubed (4g fat, 2g protein, 17g carbs)
  • Macros total: 6g fat, 33g protein, 41g carbs

Honey Lime Dressing Recipe (used with salad, 1 tbsp)

  • 1/4 C EVOO
  • 2 tsp lime zest
  • 3 Tbsp lime juice
  • 1.5 tsp honey
  • Kosher salt
  • Freshly ground black pepper
  • Macros total (1 tbsp): 14g fat, 5g carbs

SNACK

  • Honey Crisp Apple, whole (0g fat, 0g protein, 19g carbs)
  • Dates, 3 pitted (0g fat, 1 g protein, 54g carbs)
  • Macros total: 0g fat, 1g protein, 73g carbs

DINNER

  • Baked Haddock with Olive Oil (15g fat, 24g protein, 0g carbs)
  • Hummus, 2 tbsp (2g fat, 2g protein, 6g carbs)
  • Baked Sweet Potato, 1 whole (0g fat, 4g protein, 41g carbs)
  • Broccoli, 1 cup steamed (0g fat, 3g protein, 8g carbs)
  • Macros total: 17g fat, 33g protein, 55g carbs

DAILY TOTAL

  • Fats: 55g (58g goal)
  • Proteins: 93g (88g goal)
  • Carbs: 226g (219g goal)
  • Calories: 1771

↓ SAMPLE SIDE DISH IDEAS ↓

  • BRUSSEL SPROUTS W/ DIJON
  • In small bowl, whisk olive oil, Dijon mustard, smoked paprika, garlic powder and onion powder until combined. Pour mixture over Brussel sprouts. (Recommend using mustard and spices "to taste" - based on the flavor you desire).
  • CURRIED CARROTS
    • Drizzle olive oil on carrots and sprinkle with curry powder and salt to taste; roast at 375 degrees for 25-30 min. Stir at least once. Toss w/a drizzle of honey before serving.
  • PARMESAN ROASTED GREEN BEANS
  • Drizzle green beans w/olive oil; roast at 415 degrees for 15 minutes and sprinkle w/parmesan cheese before serving.
  • GRILLED ASPARAGUS W/ BALSAMIC
  • Whisk 1 Tbsp. olive and 1 Tbsp. balsamic vinegar; coat asparagus with mixture and let marinate 30 minutes then grill (in foil or directly on the grill); you can also roast in the oven.
  • ROASTED CHICKPEAS
  • Toss chickpeas with olive oil, chili powder, cumin, garlic powder and salt; roast at 350 degrees for 30-35 minutes.
  • SAUTEED ARTICHOKES W/ CAPERS
  • Use canned artichokes for this. Drizzle olive oil in saute pan, add artichokes and saute until they have brown crispy edges; add a splash of chicken broth to the pan, 1 tsp. real butter, a squeeze of half a lemon and as many capers as you'd like; simmer until the broth cooks down a bit.

↓ SAMPLE PROTEIN IDEAS ↓

  • GRILLED CHICKEN SALAD
  • Spinach/Kale w/grilled chicken and berries (strawberry/blueberry/dried cranberry) - pecans/walnuts/pine nuts and if you want, 1 oz goat cheese. For the dressing: use balsamic and olive oil, or lime w/olive oil and honey.
  • MIXED GREENS WITH TUNA
  • Thinly slice celery, scallions, and mince 1 sweet gherkin to add to the greens and tuna. Serve without dressing. You can also add chopped boiled egg.
  • ANOTHER DRESSING IDEA
  • 1 Tbsp. dijon/whole grain mustard, pinch of salt, juice of half a lemon, minced garlic, whisk in olive oil (about 1⁄4 c).
  • SALMON WITH SRIRACHA AND LIME
  • Mix juice of half a lime with 1 Tbsp. maple syrup, 1 1/2 tsp sriracha and a pinch of salt. Pour over salmon and bake in foil or in a baking dish at 425 degrees for 15 min; top w/chopped cilantro to serve.
  • SHRIMP WITH FETA AND TOMATO SAUCE
  • Saute onion in olive oil; add as much garlic as you want (2 cloves is what I use); add 28 oz low sodium diced tomatoes; bring to a boil, then simmer for 5 minutes; add 1/4 c. parsley, 1 Tbsp dill and 1 lb shrimp (peeled and deveined); top w/2/3 c. feta cheese; bake in the oven at 425 degrees for 12-15 minutes (I serve this alone or over brown rice).
  • FLAVORFUL, MOIST CHICKEN
  • Marinate chicken breasts overnight in mojo - grill or bake the next day.
  • FISH TACOS
  • Mahi mahi - marinated for 15 min in mojo and baked/grilled. Shred fish and serve in gluten-free tortilla; top with homemade guacamole or just sliced avocado. Shred red and green cabbage and toss with olive oil, vinegar, celery seed and a drop of honey then top the fish with it.

↓ SAMPLE SNACK IDEAS ↓

  • Fruit
  • Veggies and homemade hummus
  • Almonds
  • Dates
  • Roasted chickpeas
  • Dried fruit
  • Salami

↓ SAMPLE PROTEIN IDEAS ↓

  • GRILLED CHICKEN SALAD

    • Spinach/Kale w/grilled chicken and berries (strawberry/blueberry/dried cranberry) - pecans/walnuts/pine nuts and if you want, 1 oz goat cheese. For the dressing: use balsamic and olive oil, or lime w/olive oil and honey.
  • MIXED GREENS WITH TUNA

    • Thinly slice celery, scallions, and mince 1 sweet gherkin to add to the greens and tuna. Serve without dressing. You can also add chopped boiled egg.
  • ANOTHER DRESSING IDEA

    • 1 Tbsp. dijon/whole grain mustard, pinch of salt, juice of half a lemon, minced garlic, whisk in olive oil (about 1⁄4 c).
  • SALMON WITH SRIRACHA AND LIME

    • Mix juice of half a lime with 1 Tbsp. maple syrup, 1 1/2 tsp sriracha and a pinch of salt. Pour over salmon and bake in foil or in a baking dish at 425 degrees for 15 min; top w/chopped cilantro to serve.
  • SHRIMP WITH FETA AND TOMATO SAUCE

    • Saute onion in olive oil; add as much garlic as you want (2 cloves is what I use); add 28 oz low sodium diced tomatoes; bring to a boil, then simmer for 5 minutes; add 1/4 c. parsley, 1 Tbsp dill and 1 lb shrimp (peeled and deveined); top w/2/3 c. feta cheese; bake in the oven at 425 degrees for 12-15 minutes (Can be served alone or over brown rice).
  • FLAVORFUL, MOIST CHICKEN

    • Marinate chicken breasts overnight in mojo - grill or bake the next day.
  • FISH TACOS

    • Mahi mahi - marinated for 15 min in mojo and baked/grilled. Shred fish and serve in gluten-free tortilla; top with homemade guacamole or just sliced avocado. Shred red and green cabbage and toss with olive oil, vinegar, celery seed and a drop of honey then top the fish with it.

↓ SAMPLE SNACK IDEAS ↓

  • Fruit, whole or sliced
  • Dates
  • Dried fruit
  • Fruit smoothie
  • Veggies and homemade hummus
  • Cucumbers with Tuna
  • Celery with Peanut Butter or Nut Butter
  • Pickles
  • Olives
  • Kimchi
  • Edamame
  • Almonds, macadamia nuts or cashews
  • Roasted chickpeas
  • Salami or other quality deli meats
  • Beef Jerky
  • Hard Boiled Eggs
  • Plant based protein shake
  • Homemade Protein Balls or Bar

Looking for a quick macronutrient? Use the “Macro Cheat Sheet” below to help you learn the foods that are high in carbs, fat and protein!