1-WEEK
MEAL
PLAN
(C) RACHEL PAUL NUTRITION
All rights reserved. No part of this publication may be
reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying,
recording, or any other information storage and
retrieval system, without the written permission of
Rachel Paul. This guide is for the recipient ONLY.
PRECAUTION: The information in this guide is not
meant to substitute for any dietary regimen or advice
that may have been prescribed by your doctor. As 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 decisions 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. This 1-week meal plan is not
meant for the long term. To maintain your best health
while losing weight, it is recommended that you work
with a nutrition professional to create a plan that best
suits you.
/ SUNDAY
11AM BRUNCH
3 fried eggs, side salad, 1 6 ounce mimosa (or orange
juice if you’re under 21 or don’t drink!)
2PM SNACK
1/3 cup nuts (roasted & salted is fine!), 1 medium
apple
6PM DINNER
Sauté 1 cup broccoli, 1 can tuna, 4 cups greens with
canola oil spray. Add ½ avocado
9PM DESSERT
2 Tablespoons chocolate chips
/ MONDAY
8AM BREAKFAST
2 fried eggs, 1 medium apple, 1 oz cheese (e.g. string
cheese)
12PM LUNCH
5 oz turkey slices (roll them up!), 2 ounces of cheese
(e.g. Cheddar), ~20 baby carrots
3PM SNACK
1 250-calorie protein bar of your choice
6:30PM DINNER
Stir fry: 6 oz shrimp or chicken (can be from
frozen), 2 cups green beans, 1 cup broccoli, ½ cup
cooked wild rice, 2 Tablespoons low-sodium soy
sauce
/ TUESDAY
8AM BREAKFAST
½ cup dry oatmeal (make with 1/3 cup water in the
microwave), add cinnamon (as much as you like) and
¼ cup roasted, salted nuts
12PM LUNCH
2 hard boiled eggs, 1 container 1% fat or 0% fat
Greek yogurt (sweetened is fine!), 1 large cucumber
chopped, 1 Tablespoon Caesar dressing
3PM SNACK
2 string cheeses, 1 medium piece of fruit (e.g. apple)
6:30PM DINNER
Sauté 1 cup broccoli, 1 can tuna, 4 cups greens with
canola oil spray. Add ½ avocado.
/ WEDNESDAY
8AM BREAKFAST
½ whole wheat everything bagel with 3 Tablespoons
whipped cream cheese
12PM LUNCH
Salad: 3 cups lettuce, 1 chopped medium tomato, 2
hard boiled eggs, 2 Tablespoons Caesar dressing, 2
Tablespoons grated Parmesan cheese
3PM SNACK
¼ cup nuts (roasted & salted is fine!)
6PM DINNER
1 grilled chicken breast or burger patty, 1 slice
cheese and 1 thick slice tomato (to make it
“parmesan”); 4 cups sautéed green beans (use 2
Tablespoons oil)
9PM DESSERT
1 Tablespoon chocolate chips
/ THURSDAY
8AM BREAKFAST
2 fried eggs, 1 medium apple, 1 oz cheese (e.g. string
cheese)
12PM LUNCH
5 oz turkey slices (roll them up!), 2 ounces of cheese
(e.g. Cheddar), ~20 baby carrots
3PM SNACK
1 250-calorie protein bar of your choice
6:30PM DINNER
Stir fry: 6 oz shrimp or chicken (can be from
frozen), 2 cups green beans, 1 cup broccoli, ½ cup
cooked wild rice, 2 Tablespoons low-sodium soy
sauce
/ FRIDAY
8AM BREAKFAST
½ cup dry oatmeal (make with 1/3 cup water in the
microwave), add cinnamon (as much as you like) and
¼ cup roasted, salted nuts
12PM LUNCH
2 hard boiled eggs, 1 container 1% fat or 0% fat
Greek yogurt (sweetened is fine!), 1 large cucumber
chopped, 1 Tablespoon Caesar dressing
3PM SNACK
2 string cheeses, 1 medium piece of fruit (e.g. apple)
6:30PM DINNER
Sauté 1 cup broccoli, 1 can tuna, 4 cups greens with
canola oil spray. Add ½ avocado.
/ SATURDAY
10AM BREAKFAST
½ whole wheat everything bagel with 3 Tablespoons
whipped cream cheese
1PM LUNCH
Salad: 3 cups lettuce, 1 chopped medium tomato, 2
hard boiled eggs, 2 Tablespoons Caesar dressing, 2
Tablespoons grated Parmesan cheese
4PM SNACK
¼ cup nuts (roasted & salted is fine!)
7PM DINNER
1 grilled chicken breast or burger patty, 1 slice
cheese and 1 thick slice tomato (to make it
“parmesan”); 4 cups sautéed green beans (use 2
Tablespoons oil)
9PM DESSERT
1 Tablespoon chocolate chips
VIRTUAL
NUTRITION COACHING
LET'S CONTINUE YOUR LIFESTYLE
CHANGE TOGETHER!
[Link]/STUDENTS-GRADS
