• Monika

Want to eat like me for a week? Try this 7 day meal plan.

My clients always ask me what I eat for breakfast, lunch and dinner so today I'm going to share a 7 day meal plan based on exact foods I eat throughout the week.

Want to eat like me for a week? Give it a try and let me know how you feel.

A few things I need to mention before I get to the meal plan:

1. The pictures you see below are actual pictures of my plate, where the portions are for my body weight, height and gender, and for my goal which is maintenance.

2. Vast majority of fat in my meals comes from fat already present in the foods I eat (whole milk dairy, whole eggs, chicken, salmon, beef, guacamole, nuts, etc.). When I cook my eggs I use a dry pan, all of my veggies are steamed, meat/fish grilled or baked with no added fat. Keep that in mind while preparing the meals.

3. I don't snack, but I do have a glass of wine or two at night with chocolate which accounts for about 300-400 calories on top of the meals below.

4. You may see a lot of broccoli, cauliflower and peas - these are basically the only 3 vegetables my husband will eat, so most dinners include one of those. I predominantly use frozen veggies and when I steam them, I steam enough that I have leftovers for next day's lunch.

Day 1

Breakfast: Protein & greens smoothie: 1 scoop (or equivalent of 20-30 g) of low sugar protein powder or 1 (8 oz) serving of greek yogurt, 1 cup berries (fresh or frozen) of your choice, 1 scoop of powdered peanut butter (1 ingredient), 2 cups fresh spinach, 1 tsp cinnamon, 8-12 oz of water or nut milk)

Lunch: Chicken, sausage, collard greens, butternut squash and white bean soup >>> recipe here

Dinner: Grilled salmon (6oz) with steamed broccoli (2 cups), lemon squeeze and roasted butternut squash (1/2 cup)

Day 2

Breakfast: chia seed pudding with 1/2 cup blackberries >> recipe here

Lunch: rotisserie chicken (4 oz) with 2 cups of cubed zucchini and 2 TBS TJ's coconut aminos (sautéed together on low heat under cover)

Dinner: 4 wild caught shrimp, 3 oz wild caught cod, 1 cup green peas, cooked together in a light broth of chicken stock and 2 TBS marinara sauce

Day 3

Breakfast: 2 pieces of Light Rye Wasa Crisp Bread, 1 TBS guacamole, 1 cup tightly packed arugula, 1 slice of Prosciutto (nitrate-free), 2 sunny side up eggs, sprinkle of TJ's everyday but the bagel seasoning

Lunch: 1 medium zucchini sliced in sandwich like pieces, 1 can of wild caught salmon mixed with 2 TBS mango salsa and 2 TBS of medium salsa (no added sugar), 1 single serve packet of guacamole

Dinner: 2 oz rotisserie chicken, 2 oz TJ's organic yellow lentil and brown rice spaghetti, 1/2 cup marinara sauce, 2 cups steamed broccoli, 2 tbs parmesan cheese sprinkled on top

Day 4

Breakfast: 2 slices Ezekiel bread (toasted), 1 cup cottage cheese, 3 strawberries sliced, 1/4 banana sliced, cinnamon

Lunch: 2 sunny side up eggs, 2 cups steamed cauliflower, 8 cherry tomatoes, salt & pepper

Dinner: mixed dark greens salad (3 cups), 2 sliced strawberries, 10 blueberries, 10 mandarin oranges pieces, slivered almonds (1TBS), goats cheese (1TBS), 4-6 oz blackened salmon, homemade blueberry dressing (1 tsp EVOO, 15 blueberries smashed, 2 tsp ACV)


Breakfast: 3 ingredient banana pancake (baked in 1 dish using parchment paper instead of oil >> recipe here) with 6 oz cottage cheese or greek yogurt, cinnamon, and 2 TBS pumpkin seeds

Lunch: 4 oz cajun spices chicken breast, 1/2 cup mixed wild sprouted rice, 1/2 cup green peas, 3 TBS kimchi

Dinner: 2 oz TJ's organic yellow lentil and brown rice spaghetti, 2 cups steamed broccoli, 3 slices Prosciutto sautéed with 2 cups sliced mushrooms, 2 TBS parmesan cheese

Day 6

Breakfast: 1 cup cottage cheese, 1 cup grapes, 2 TBS pumpkin seeds, 1 tsp cinnamon

Lunch: 2 links of organic chicken sausage, 1/3 of bag of TJ's frozen cauliflower fried rice, 2 cups of fresh spinach (sautéed everything together starting on low heat under cover)

Dinner: 2 cups zucchini noodles, 1/4 cup sun dried tomatoes, 2 slices Prosciutto, 2 oz Manchego cheese chunks, 1 cup fresh spinach (sautéed everything together starting on low heat under cover)

Day 7

Breakfast: 2 pieces roasted sweet potato toasts, 1 single pack guacamole, 1 cup tightly packed fresh spinach, 2 sunny side up eggs, sprinkled with TJ's everyday but the bagel seasoning

Lunch: 4 oz homemade meatloaf (recipe here), 1 cup steamed broccoli, 3 heaping TBS kimchi, 3 heaping TBS sauerkraut

Dinner: 5 oz grass fed beef burger, 1 brioche bun, 2 cups steamed broccoli, 1 oz aged cheese like gouda or cheddar

This meal plan can be modified to be gluten or grain free, as well as vegetarian. Let me know what you think once you try it!

If you have any questions, don't hesitate to send me an email here.

Thank you and enjoy!