Meal Vision Board

For Rock J West (female)

A Weight Inclusive Approach

By Ryer Leveille
 ● Eating a diet based on what you

Addressing Your
want for yourself can help you
with your body image.

Health Goals
● The recommendations I will be
making will be based on what is
best for your overall health and
Goal - Self-confidence in your body, hopefully being secure in this
allowing for you to portray a sense of knowledge will allow you to be
“body love,” to others that would radiate confident in your body and
on screen when you make it big. portray this confidence on screen
 Addressing Your ● When you listen to your satiety

Health Goals cues and what your body wants

you should be able to keep you
energy at a consistent level. Your
Goal - Increase your energy body knows what it needs.
throughout the day (and night).
 Addressing Your
Health Goals
Goal - Minimize your risk for
developing chronic diseases so as
to stay as healthy as possible.
● By eating a balanced diet and
listening to your bodies cues, you
should be able to lead a very
healthy life and avoid any diet
related increased risk of chronic
disease.

Addressing Your
Health Goals
Goals - Your belief that the health of the
environment is intimately connected to your
personal health, and that you would like to eat in
a way that supports both your personal health
and that of the environment.
● As I make my recommendations I
will keep in mind your desire to eat
in an environmentally sustainable
and healthy way. This can most
definitely be done while also eating
a very healthy and balanced diet
yourself.
● My main recommendation for this
will be to eat locally, and whenever
possible from sustainably grown
and caught sources.
● Farmers markets and local farm
stands are a great way to do this!
Day One - The Rock’s
Diet
 ● This may not be the best option. Energy
drink’s in all their forms are linked to
adverse physiological and even
neurological effects (1)(2).
● Instead you might want to consider

Before Breakfast
Fruit-flavored “energy drink
powders that I like to mix up.”
● Smoothies can also be a great way to get
drinking tea, or maybe a homemade
chai/matcha tea/latte. They have a little bit
of caffeine which can help you wake up
and the morning, and if you add heavy
cream and sweetener (depending on the
sweetener) you also get some
macronutrients which provide energy.
some energy in the morning because of the
fructose and glucose (monosaccharides).
Recipe: Recipe: (can contain)
● Matcha tea (bag or powder) ● Fruit
● Sweetener ● Vegetables Recipe:
● Heavy cream, milk, or ● Milk, yogurt, or substitute ● Chai Tea
● Optional - chia seeds, ● Sweetener
substitute ● Heavy cream, milk, or
coconut, chocolate chips
substitute

Breakfast
● 10-12 oz. of roasted potatoes
● 8-10 oz. of grilled sirloin
● 4-6 scrambled egg whites
● If this is a breakfast you enjoy their is no reason
to limit yourself from these items.
● However, if you would consider changes I
would suggest perhaps a reduction in both the
oz’s of potatoes and sirloin, and number of
eggs, so you have room in your stomach with
other foods to make this breakfast into a more
balanced meal.
● Potatoes = An addition of olive oil and herbs
into the baking of the potatoes could be
beneficial to health (3). Consider sourcing
these locally and cooking them with their skins
as the skin contain nutrients.
● Sirloin = Perhaps make this into a sandwich
with a whole wheat bun. Consider sourcing this
locally.
● Egg whites = If this is out of taste preference
than go right ahead. If it is out of concern for
health such as a concerned about cholesterol,
you do not need to take such measure and can
eat full eggs with the yolk. Consider sourcing
these locally.
 Recipe:
● Egg
● Whole wheat bun
● Bacon or ham
(optional)
● Hot sauce (optional)

Egg sandwiches are delicious and nutritious, eggs have a lot of nutrients in
them and a whole wheat bun provides fiber, which is great for gut health.
 ● Just like before:
○ If this is a schedule and meal you enjoy their
is no reason to limit yourself from these
items.
○ However, if you would consider changes I
would suggest perhaps a reduction in the
amounts so you have room in your stomach
with other foods to make this breakfast into a

Three Hours Later

more balanced meal.
● Chicken = Consider sourcing locally, and perhaps use
olive oil for possible health benefits (3).
● White Rice = Consider using brown of any variety, it
has more fiber as well as other nutrients (4).
● Consider cutting up the chicken and adding it to the
● 8-10 oz. grilled chicken rice, and maybe adding some vegetables as well. Get
adventurous, go to your local farmers market, and get
● 1 ½ cups of white rice what is in season.
● You could also consider using seafood in this dish
instead of chicken. Such as shrimp, scallops, or
salmon, or any sustainably caught or raised smaller
fish.
 Mixed nuts are a
great snack and
they contain a lot
of healthy
unsaturated fats.

You can even mix

them with
chocolate chips
to add a little
flavor variety
Recipe:
Maybe instead of full meal a snack would serve you better - Mixed nuts
- Chocolate Chips

Three Hours Later
● 10 oz. of bison
● 1 ½ cups of white rice
● Salad with balsamic vinegar
● Bison = First off, if you are considering the
health of the environment eating bison
could go either way. On one hand you
could be enjoying a generally healthy grass
fed meat and possibly supporting the
regeneration of this decimated species. Or
it could be that you are continuing this
decimation. You have also eaten protein
sources twice already today, and it might
be advisable to change it up. Use a mixture
of beans instead of meat
● White Rice = Consider using brown of any
variety, it has more fiber as well as other
nutrients (4).
Salad = Consider using various lettuces,
●
and perhaps some kale and spinach to get
a nice variety of greens. Maybe put some
nuts and vegetables on it as well.
 Recipe:
● Shrimp (sustainably
sourced)
● Whole wheat
(preferably) noodles or
whatever tastes best
● Sauce and seasoning

Seafood is a great addition to any days

menu, it contains healthy
Shrimp Scampi is a great lunch. monounsaturated and polyunsaturated
fats as well as a nice flavor to keep
your palate fresh

Three Hours Later
● 10-12 oz. of chicken salad,
made with coconut oil, celery
and onion
● 10-12 oz. of roasted potatoes
● salad
● If you enjoy chicken salad than I
suggest you eat it, you should not
limit yourself.
● As for the potatoes, totally go
ahead. Do consider sourcing
them locally and eating the skins
as they contain the large majority
of nutrients.
● I would recommend the same
thing here as in the last slide,
that maybe you do a nice variety
of green and use nuts in your
salad.
 Recipe:
● Banana
● Peanut butter
● Whole wheat bread

This is a great snack! It is

well rounded with fats,
carbohydrates, protein, and
fiber, not to mention fruit.

Banana peanut butter sandwich

 ● Consider eating sprouted oat

Three Hours Later oatmeal as it may increase

● ¾ cup of oatmeal, mixed
with 10 egg whites and a
scoop of peanut butter
nutrients availability (5) and
eating whole eggs with the yolk
unless it is a taste preference.
 Recipe:
● Butternut squash
roasted in the skin (the
skin had a bunch of
healthy nutrients!)
● Assorted roasted
vegetables
● Feta cheese (optional)

Butternut squash is full phytochemicals and

Butternut squash over roasted vegetables and topped with
feta cheese is a great dinner option
nutrients, as well as being a great source of
fiber especially when you cook and eat it with
the skin. Not to mention the vegetables! You
can’t go wrong with vegetables, and they are
much more environmentally friendly than meat
 ● This is an action I will have to
take aception too. For women,
the DRI (dietary reference
intake) for women for water
intake is 9 cups a day, which is
Hydration far exceed by the 2.5-3 gallons
here. I would reckoned you drink
when you are thirsty, but not all
● 2.5-3 gallons of water a at one and not to excess. You can
actually drink too much water,
day
and it can be very harmful for
your health - it can lead to
hyponatremia.
Day Two - Jennifer Lopez’s
Diet
 Hydration ● This is a great recommendations
and requires no change! As you
feel thirsty, drink!
● Water throughout the day

Breakfast
● BodyLab TastyShake Berry Berry
Good smoothie
● 1 scoop of BodyLab TastyShake
● 3/4 cup strawberries
● 1/4 cup blueberries
● 1/4 cup raspberries
● 1/4 cup Greek yogurt
● 1/4 tsp. cinnamon
● 1/4 tbsp. honey
● 1/4 tsp. fresh lemon juice
● 1/4 cup ice cubes
● If this is something you enjoy for taste
than have at it! However, you could always
just making this on your own without
buying from the BodyLab. If you get fresh
or even frozen fruits and mix them with
the rest of the ingredients if will be
basically the same thing probably for less,
and maybe with more nutrients because
there has been no excess steps,
dehydration, transport, etc.
● I would also recommend you maybe eat
something else with this like maybe an egg
sandwich with a whole wheat bun, that is
if you are still hungry. Do not force
yourself to eat, only take as much as your
body is comfortable with!
 Waffles, even only partially
whole wheat ones, are a
great breakfast option. They
not only have carbs and
fiber, but if you add some
fruit you are getting
antioxidants. Plus, if you add
quality maple syrup, you are
getting some minerals as
well.

Whole wheat waffles with fruit and maple syrup

 Add in as many fruits, seeds,
and aditionals, such as
coconut, as you like. Variety
is the spice of life, an a great
way to get a well rounded
intake of vitamins, minerals,
and phytochemicals!

A yummy after breakfast snack can be a parfaite

 ● This looks like a great lunch!

Lunch ● If it doesn't fill you up maybe a

sandwich on whole wheat bread
or a bagel would be a good
Kale salad with queso
addition,
● 1 bunch of kale, large stems removed
and leaves finely chopped
● 2 tbsp. toasted pumpkin seeds
● 2/3 oz. crumbled queso
● 2/3 tbsp. fresh lemon juice
● 2 tbsp. extra-virgin olive oil
● 1/3 of a large shallot, minced, sea salt
to taste

Consider eating a stir fry instead for lunch
Recipe:
● Vegetables
● Brown rice
● Protein and or assorted
beans
Brown rice has more fiber and nutrients
in it than white rice, and it states great.
Add in some vegetables and maybe
some protein such as chicken or beans
makes it a great option for lunch! It
contains fiber, carbohydrates, and
protein.
 ● This is a great snack! But don't
feel limited to one fruit, mix it up
every day, the more variety you
get in your diet the better.

Snack
● You could also consider eating
nuts for a snack (mixed nuts
being best), you can even mixing
● A medium-size apple a handful of nuts with a handful
of chocolate chips (with as high
Cacao percentage as you can
find) for a little more sweetness.
● You could eat both for a snack!
 Granola is a great way to add
variety to your diet as well as
fill you up between meals.

You can give it a different

taste profile every day by
adding different dried fruits,
cut nuts, and spices such as
cinnamon.

It can be a great source of

vitamins and minerals
depending on the fruits and
nuts you add!
Granola is a great source of fiber and unsaturated fats and minerals when
you add nuts to the mix.
 ● Feel free to mix it up with your protein.
Eat chicken one night, pork the next,
and various seafoods some other time.
Variety is very good for your health
and taste buds!
● Brussel sprouts are a great choice! Try
sauteing or making them with olive oil

Dinner
● 1 boneless, skinless grilled
chicken breast with:
● Baked yams are likewise a fine choice.
● 1/2 cup sautéed brussels sprouts
● 1/2 cup baked yams with sea salt
and spices for an even more flavorful
and healthful meal. You can also mix it
up with the types of greens and
vegetables you eat. Likewise try
cooking them with garlic - it is a very
healthy addition to a flavorful meal.
Try sauteeing them with onion, it
makes a very tasty dish and onions are
very good for you because of their
sulfur compounds.
● Seared atlantic salmon on quinto with
vegetables:
Salmon over mixed vegetables and quinto for dinner
Salmon is a great fish to eat,
it is generally low in mercury
and high in omega three - an
important unsaturated fat.
With the addition of the
mixture of nutrients from the
vegetables and quinto this
makes a well rounded and
filling meal.
 ● Yum! Never deny yourself a

Desert cookie. But if you are feeling

adventurous, try experimenting
with a combination of whole
● Chocolate chip cookie wheat and white flours!
 Recipe:
● Oats
● Cacao
● Sweetener
● Peanut butter
● Butter or replacement

No bake cookies are yummy and simple to make

Day Three - Kim
Kardashian West’s Diet
 ● This is a little low. If your thirst
feels quenched then go ahead,

Hydration but the DRI for water in a day is

9 cups or 72 ounces. As a general
rule, just drink when you are
● 48-64 ounces of liquids a thirsty, no need to count the
day ounces!
 ● I see absolutely nothing wrong
with this breakfast!

Breakfast ● If you are still hungry a great way

to supplement your morning
meal could be a bagel or other
● Scrambled eggs with turkey
source of wheat, preferably
sausage and smoked Gouda
● 4 oz. Greek yogurt with 1/3 whole wheat.
cup fresh blueberries
 Omelettes contain eggs,
vegetables, and sometimes
cheese. Vegetables are full of
vitamins and minerals, and
omelets are a great way of
using up any excess
vegetables you have from
other meals

In addition, eggs contain a

full spectrum of nutrients,
and are an easy way to make
sure you get a little bit of
everything.
Omelets are a delicious way to eat vegetables in the morning!
 ● If this is a snack you enjoy than no
need to change!
● However if you are eating this
because it is ‘low sugar’ and ‘low
carb’ than there is really no need.

Snack Eat what you are craving and listen

to your body.
● If you are going for a trail mix kind
● Atkins Harvest Trail Dark of good vibe, than there are many
Chocolate Cherry and granolas and other bars that are just
as delicious. Try seeing if there are
Nuts Bar
any made with local ingredients or
that are sustainably sourced.
 Celery has a lot of water, and
if a great way to get a little
extra hydration if you don’t
like the taste of water.

This can also contain cream

cheese or peanut butter
which both contain proteins
and carbohydrates which is a
nice way to keep you energy
levels up between meals

Celery with peanut butter or cream cheese in the middle with raisin or
cayenne powder makes a quick, easy, and filling snack.
 ● Sounds delicious! My only
addition to this would be to once

Lunch again suggest you alternate your

● Grilled lime chicken over
spinach salad with a
feta-ranch dressing
protein sources, keeping in mind
fish as a great source of omega
3’s and other poly and
monounsaturated fats.
 Sweet potatoes are a great
source of vitamin E and fiber,
and taste great in a curry!
Either spicey or sweat
different spices can be used
to make it a scrumptious and
nutritious meal.

Sweet potato curry with whole wheat toast

points.
 ● That’s a great snack!
● If you like eating vegetable-esque
snacks try a piece of celery with
cream cheese in the middle and
cayenne powder.
● Or you could try eating fermented
vegetables such as dilly beans or

Snack
sauerkraut, fermented beets or
carrots, etc. There are many and
various options! These are a great
snack, because not only do some
● 1 medium carrot and 4 people find them delicious (but not
tbsp. hummus all), but they are also full of
probiotics that can be beneficial to
your gut biome, which in turn can
be beneficial for your health.
 Dilly beans are fermented
green beans and are a great
way to keep your gut healthy.
It acts as a probiotic, which
keeps you gut biome healthy.

The gut biome may act to

keep you physically and
mentaly in tip top shape, so
why not snack on some biome
boosting dully beans!

Have you ever had pickles? Well try dilly beans!

 Dinner
● A very nutritious meal.
● Perhaps add some brown rice
and various other vegetables to
● Lemon thyme halibut make it a fully rounded meal!
with sautéed green beans
 This is a very meaty entree,
but when paired with brown
rice and vegetables it makes
for a delicious and filling
dinner that will keep you
satiated all night long.

Meat can be great source of

complete proteins and
vitamin B, and when paired
with vegetables, you are
getting a nice little boost of
vitamins and minerals.

Meat Feijoada with brown rice and vegetables

References
(1)Ali F, Rehman H, et al. Energy drinks and their adverse health effects: A systematic review of the
current evidence. Postgraduate Medical. 2015; 127(3): 308-22.
(2)Ruiz L, Scherr R. Risk of Energy Drink Consumption to Adolescent Health. American Journal of
Lifestyle Medicine. 2019; 13(1): 22–25.
(3)Gorzynik-Debicka M, Przychodzen P, et al. Potential Health Benefits of Olive Oil and Plant
Polyphenols. International Journal of Molecular Science. 2018; 19(3): 686.
(4)Lee J, Sreenivasulu N, et al. Brown Rice, a Diet Rich in Health Promoting Properties. Journal of
nutritional Science and Vitaminology. 2019; 65(Supplement): S26-S28.
(5)Benincasa P, Falcinelli B, et al. Sprouted Grains: A Comprehensive Review. Nutrients. 2019 Feb
17;11(2):421.
Reference Links
(1)https://pubmed.ncbi.nlm.nih.gov/25560302/

(2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6311602/

(3)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/

(4)https://www.jstage.jst.go.jp/article/jnsv/65/Supplement/65_S26/_pdf/-char/en

(5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413227/