Sample Meal Plans

It’s easy for us to say “you gotta eat more vegetables”. The hard part is figuring out the details. Which vegetables? How do you cook them? When do you eat them? What else do you have with them? What will make you happy, and what will help you manage the challenges and temptations you see throughout the day?

You can find a list of helpful foods on our Grocery List if you click here. You can find a list of recipes to make using these foods if you click here. But, if you want to see what a full day of eating healthy looks like, then this is the page for you. Here, we will post full day meal plans, and explain some of the reasoning for WHY we made the choices we did.


Walter is a 68-year-old military vet and motorcycle mechanic. He likes things easy and simple. He doesn’t like fancy or complicated recipes, and he doesn’t like to spend a lot of time cooking. His main weight concerns come from sandwiches and chips, frozen dinners, and fast food.

Learn more and view all of our plans for Walter here.


Ruby is a mother of 3 and she works full-time. She likes to try new things, but her biggest challenge is time. She’s looking for foods that she can make on a busy schedule, or that she can meal prep. She also has to juggle her needs with the needs of her family. Her main weight concerns come from watching her family eat (and sweets!).

Learn more and view all of our plans for Ruby here.


Ileana is 23 and just moving out on her own. She’s got a new job, in a new city (New York City!), with new roommates, and a new boyfriend to top it all off. She’s trying to establish her independence, fit in with her co-workers, and impress her new romantic partner. Her main weight concerns come from eating out (including alcohol), and trying to fit in.

Learn more and view all of our plans for Ileana here.

We update our website WEEKLY, so check back frequently. If you’d like us to review a specific product, recipe, or plan, consider attending one of our Live Streaming Sessions on Twitch. CLICK HERE for the schedule.

We have not been paid in any way to review or encourage any products referenced here. Do not feel any pressure to purchase ANYTHING you find here, or that we mention in our content. However, if you do decide to use these products for your own weight management, it does support our programs and content when you make a purchase using the links we’ve provided. As an Amazon Associate we earn from qualifying purchases.

All of this requires practice and experimentation. GET HELP when things aren’t working or questions arise. Don’t put yourself in a position where you are struggling, making mistakes, or losing progress. A 30 minute meeting with a coach, or a once weekly group conversation could save you 3 months worth of weight-loss.