Easy to Follow Weight Loss & Metabolism Boosting Meal Plan

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The following meal plan can be followed for a quick, jump start plan. And then eventually as something you can follow for the long term.  The serving sizes are the minimum you should be eating. Remember that each person’s starting point is very different. The meal plan servings can be adjusted based on your personal needs.

If you experience hunger at any time, increase the protein, fruit or vegetable serving in 1 or 2 meals by 1 serving. For example, if lunch calls for 3 ounces of turkey, increase it to 4 ounces or even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to nourish your body sufficiently. Eating one or two more ounces of a healthy protein, fruit or vegetable will not affect your results. Eating foods that are not on your list (breads, pastas, sweets) will deter you from seeing the results you’re looking for.

I mention specific brands throughout this jump start guide because they are the
ones I have researched and found to fit the program best. If you cannot find
these brands easily accessible to you, you can make substitutions using
your judgment and the principles you have learned here on this site. However, I strongly
encourage these as I have already eliminated several brands that claim one thing
and deliver another.


Protein Choices: Choose One

  • 1 egg + 3 whites
  • 2 whole eggs
  • 3 slices Applegate Farms turkey bacon
  • 3 Applegate Farms breakfast sausages
  • 2 oz of leftover meat from the night before
  • (Description of recommended Brands below)

Vegetable Choices: Choose One

  • 1 cup cooked broccoli
  • 1 cup cooked cauliflower
  • 1 cup sautéed spinach
  • 1 cup steamed asparagus

Fruit Choices: Choose One

  • 1 green apple
  • 1 pear
  • ½ medium banana


1 egg + 3 whites
1 cup steamed cauliflower
1 green apple

3 slices turkey bacon
1 cup spinach
½ medium banana

2 oz leftover turkey
1 cup cooked broccoli
1 pear

Snack #1 (10-11am) and Snack #2 (3-4pm)

Protein Choices: Choose One

  • 2 TBSP Natural, Raw Almond Butter
  • 1 oz Raw Almonds
  • 1 oz Raw Walnuts
  • 2 hard boiled eggs
  • 2 oz sliced turkey breast or chicken breast

Vegetable Choices: Choose One

  • Celery Sticks
  • 6-7 Baby Carrots
  • ½ sliced red, yellow, or green pepper
  • 1 cup broccoli or cauliflower

Fruit Choices: Choose One

  • 1 green apple
  • 1 cup strawberries
  • 1 cup blueberries


2 Tbsp Almond Butter
Celery Sticks and 1 small green apple

2 hard boiled eggs
½ yellow pepper
1 cup blueberries

1 ounce raw walnuts
6 baby carrots
1 cup strawberries

Lunch and Dinner

Protein Choices: Choose One

  • 3 ounces chicken (dark or white meat)
  • 3 ounces turkey (dark or white meat)
  • 3 ounces fish (tuna only 1 time per week)
  • 2 ounces beef or bison (lean varieties)

Over a large salad that is made up of any of the following:
All lettuce except for Iceberg (It has no nutritional value)
Celery, Peppers, Cucumbers, Tomatoes

Vegetable Choices: Choose One

  • 1 cup cooked broccoli
  • 1 cup cooked cauliflower
  • 1 cup sautéed spinach
  • 1 cup steamed asparagus


  • Bragg Organic Apple Cider Vinegar
  • 2 tsp Extra Virgin Olive Oil or Flax Seed Oil
  • Spices (Celtic Sea Salt, pepper, Italian Seasonings, to taste)


3 oz grilled chicken (white or dark)
Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery
1 cup asparagus added to the salad or on the side
Bragg Organic Apple Cider Vinegar and 2 tsp flaxseed oil as dressing

3 oz salmon
Over sautéed spinach
Salad on the side with Bragg Organic Apple Cider Vinegar and 2 tsp extra virgin olive oil


  • Turkey Bacon – Applegate Farms makes the best turkey bacon. Each slice has about 6 grams of protein. If you can’t find this brand, find a brand that has 5-7 g of protein per slice and contains NO nitrites and nitrates.
  • Turkey Sausage – Also Applegate Farms. Each link has about 6 grams of protein. If you can’t find this brand, find a brand with NO nitrites and nitrates.
  • Eggs must be organic! I would love for all of the food you eat to be organic but if
    nothing else, eggs are a must!
  • All almonds, walnuts and almond butter must be raw. They can not be roasted.
  • Roasting nuts takes a good food and turns it into a bad food!
  • Olive Oil must be Extra Virgin and preferably organic.
  • Flaxseed oil must go in the refrigerator.


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Exercise Physiologist, Personal Trainer, Wellness Coach, Author and Media Fitness Expert with over 20 years of experience in the health and fitness industry. Has served over 50,000 sessions from one-on-one, semi-private to large group BootCamp classes. Nationally and locally awarded Fitness expert on both ABC & CBS. Most recently developer of a new interactive Wellness and Lifestyle program for small to medium sized companies (Offshore and Onshore).


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