1 WEEK

MEAL PLAN

Image (c) Karen Obrist Photography

 All rights reserved. No part of this 
publication may be reproduced or 
transmitted in any form or by any 
means, electronic or mechanical, in
cluding photocopying, recording, 
or any other information storage 
and retrieval system, without the 
written permission of Rachel Paul
NutritionLLC. This guide is for the 
recipient ONLY.

The information in this guide is not
meant to substitute for any dietary
 regimen or advice that may have 
been prescribed by your doctor. A
s with all dietary programs, you 
should get your doctor’s approval 
before beginning. If you suspect 
you have a medical problem, I 
urge you to seek competent help. 
Keep in mind that nutritional 
needs vary from person to person.
 The information here is intended 
to help you make informed decisio
ns about your eating and health. 
This guide is meant to be a guide 
for your food choices; it does not 
recommend you eliminate any 
foods from your diet in its entirety.

Image (c) Karen Obrist Photography

 HOW TO USE THIS
MEAL PLAN
NEED FOOD ALTERNATIVES?
Non starchy vegetables - collegenutritionist.com/blog/starches-versus-non-starchy-vegetables
Proteins - collegenutritionist.com/blog/protein
Fats - collegenutritionist.com/blog/fats

THIS MEAL PLAN IS A 1200

CALORIE BASE
You will likely need more calories than that! Add calories by cooking with fats (e.g. oil vs. an oil
spray), increasing portions of foods, and/ or adding snacks. Here is a list of additional
snacks.https://www.collegenutritionist.com/blog/healthy-snacks
Calculate the number of calorie your body needs easily in my program here:
https://mealplans.collegenutritionist.com/program

WANT TO CREATE AN
UNLIMITED NUMBER OF YOUR
OWN MEAL PLANS?
If you want to learn how to calculate the correct calorie requirement for your body & metabolism, I'd love if
you would join my program here! https://mealplans.collegenutritionist.com/program

NOTES
If you need to add extra calories,
EXTRA CALORIES adding fats are easy ways
Add 1/2 Cook with oil or Topping a meal
avocado or 1 butter instead of with 1/3 cup
guac packet using an oil spray shredded cheese

TO SAVE $$ AND ENERGY

You are welcome to stick with M-W meals for R-F instead of
having different meals M-W and R-F
You are welcome to swap in the any of the protein/ fat/ veg/
starch/ fruit sources from M-W to R-F to make grocery shopping
simpler

NEED MORE FLAVOR?

Condiments, sauces, dressings, spices, etc. are all fine! Here's a good
blog post https://www.collegenutritionist.com/blog/spices
Switching out specific foods, and preparing foods differently (e.g. scrambled vs.
hard boiled eggs) from what is within a week's meal plan is completely fine!
 GROCERY LIST
Foods are color-coded as shown here in the meal plans

VEGGIES
Cucumber, medium 5
Cherry tomatoes 3 cups
Zoodles, frozen 4 cups, 24 oz frozen
Spinach - switch out for any other 18 cups, 4.5 oz
lettuce type if you prefer

PROTEIN
Eggs 8
Smoked salmon 14 oz
Pre-grilled chicken strips 15 oz
Chicken breast, raw, 5-6oz each 2
Meatballs, frozen, 200 calories-worth 2
2% yogurts, if flavored, <15gm sugar 3
per serving

FATS
Nuts 1 cup
Nut butter (or seed butter) 4 Tbsp
Feta, crumbles (or any crumbled or 3 cups
shredded cheese)
Ricotta cheese, full fat 1 cup
Avocado 1
String cheese 2

STARCHES & FRUITS

Whole wheat pasta 1.25oz dry (2.5 cups cooked)
Apples 5
Pears 2
Sourdough bread 2 slices

OTHER
Salt, pepper, basil, oregano As you like
Fat free balsamic dressing <1 bottle
Low calorie creamy dressing <1 bottle
Oil spray <1 canister
 MEASUREMENT
HELP
Different stores & products display different measurements -
Here are some equivalents if they're helpful for you
They aren't exactly perfect, but they're good enough!

LEAFY GREENS
E.g. Lettuce, Spinach, Arugula, etc. 1 cup = 0.5 oz

PASTA (DRY)
E.g. Penne, Macaroni noodles 1 cup = 3 oz

OTHER GRAINS (DRY)

E.g. Quinoa, Rice 1 cup = 6 oz

FRUITS & VEG

E.g. Apples, Strawberries, Berries 1 cup = 4 oz
E.g. Tomatoes, Carrots, Broccoli

CHEESE
E.g. String cheese, Block of cheese 1 cup = 5 oz
E.g. Shredded or crumbled cheese

LIQUIDS & SEMI-LIQUIDS

E.g. Milk, Yogurt, Ricotta cheese 1 cup = 8 oz
E.g. Diced canned tomatoes
E.g. Cream cheese, Hummus, Guac
E.g. Dressings, Gravy
MONDAY - WEDNESDAY
BREAKFAST | 240 cals
One 2% yogurt - if flavored with <15gm added sugar
1/8 cup nuts

Want a snack? Make this into a breakfast & snack ->

Breakfast: Yogurt // Snack: Nuts
OR have this breakfast as an afternoon snack if you're not a
breakfast person! No nuts? Use seeds.

LUNCH | 540 cals

2 hard boiled eggs
1/2 cup cooked whole wheat pasta + 1 apple
2 cups spinach Spice it up: Salt & pepper
1/3 cup feta
Cook pasta. On the stove, heat spinach and pasta for 5 minutes in
a pan sprayed with an oil spray. Add in feta at the end.
Refrigerate & eat cold. No feta? Use any other cheese. No
apples? Use any other fruit.

DINNER | 420 cals

1 cucumber + 1 cup cherry tomatoes
5oz pre-grilled chicken
Spice it up: Salt, pepper, basil, oregano
1/3 cup feta crumbles
2 Tbsp low calorie vinaigrette
Chop cucumber, tomatoes, grilled chicken into small pieces.
Mix all ingredients.
THURSDAY & FRIDAY
BREAKFAST | 370 cals
1 apple
2 Tbsp peanut butter
Want a snack? Make this into a breakfast & snack ->
Breakfast: Apple + 1 Tbsp nut butter // Snack: 1 Tbsp nut butter
OR have this whole breakfast as an afternoon snack if you're not
a breakfast person! No apples? Use any other fruit. No nuts? Use
a seed butter e.g. sunflower butter.

LUNCH | 470 cals

1/2 cup whole wheat cooked pasta
1 egg + 4 oz smoked salmon
1 cucumber + 2 cups spinach
2 Tbsp low calorie creamy dressing
Either hard boil or fry egg. No eggs? Add more salmon.
Since salmon is higher than fats, it's counting as our protein and
fat for this meal.
Even though there's hummus in the picture it's not in the recipe.
If you don't have access to Bolthouse low calorie creamy
dressings, just use 1 Tbsp regular creamy dressing

DINNER | 360 cals

3 cups spinach + 2 Tbsp low calorie vinaigrette
One 5 oz raw chicken breast Spice it up: Salt, oregano
1/2 cup ricotta cheese

Directions: Line baking sheet with tin foil & spray with an oil spray.
Mix ricotta with 1 cup spinach. Cut a slit in chicken & put mixture
inside. Bake for 25 minutes. Chicken should get to 165 degrees -
use a meat thermometer. Mix other 2 cups of greens with dressing
for a side salad. Season chicken with oregano & a dash of salt.
SATURDAY & SUNDAY
BRUNCH | 440 cals
1 slice sourdough bread
2 cups spinach + 2 Tbsp low calorie creamy dressing
3 oz smoked salmon
Spice it up: Salt & pepper
1/2 avocado

Top bread with smoked salmon and avocado. Make salad with
spinach and vinaigrette. No spinach? Use any other lettuce.

SNACK | 370 cals

1 pear
1/3 cup cashews or any nut or seed

No dairy? Use Daiya Cheeze Sticks

No pears? Use any other fruit

DINNER | 390 cals

1 portion (200 calories) meatballs (or meatless)
12 oz (2 cups) zucchini spirals
1/3 cup feta cheese Spice it up: Salt, pepper, oregano

If cooking meatballs from frozen, microwave. Spray a pan with an

oil spray. Stir-fry zucchini spirals, from fresh or frozen. Combine
zucchini and meatballs, top with cheese.
No feta? Use any other shredded cheese variety.