Great job, you have already done the majority of the work! You have identified your body type, started going to the gym/working out and you are staying away from junk food. We are missing one part of this equation. We figured out what NOT to eat, but not what TO eat!

I will give you an example of what a full day’s meal plan should look like and you should be right on path to success. Keep in mind, we need to have the right amount of protein, carbs and fat.


  • Two boiled eggs (or fried in a non-stick pan)
  • 5 strawberries
  • One cup of black or green tea


  • One banana
  • Greek yogurt
  • Glass of water

Breakfast is essential to starting your day. Your breakfast should be high in protein and low in fat. The addition of a snack is meant to keep you full as to discourage you from eating junk food and increasing other nutrients.


  • Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
  • Garden salad (tomatoes, olives, onions, lettuce, and celery)
  • Glass of water 


  • One cup carrot slices
  • Three tablespoon hummus
  • One-half piece of pita bread
  • Glass of water or herbal tea

For lunch we incorporate a serving of chicken breast for protein and garden salad to incorporate our important vegetables. Feel free to add fruits to your salad if you choose.  


  • One cup steamed broccoli
  • One cup of brown rice
  • 1 piece of Salmon (option of pepper or salt)
  • Sparkling water with lemon or lime slice


  • One cup blackberries
  • Plain yogurt mixed with honey
  • Glass of water

Lastly, dinner should be eaten between 5-9pm and the rest of the night should be food free. Try to eat dinner on the earlier side if possible to avoid eating your snack right before you go to bed (stay away from any kind of junk food in particular before bed).

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