One Day Meal Plan: Jumpstart into a Healthy Lifestyle

Get a jumpstart into a healthy lifestyle with this one day meal plan! & put it on repeat, making your own variations. A good rule of thumb to live by, is to cut out processed foods, sugar, & ‘diet’ anything. What you eat in a day should not leave you feeling deprived. Eat all the veggies you like, lots of healthy fats & good sources of protein and you’ll feel full, satisfied and energized. Try not to eat after dinner as sleeping is one of the best ways to ‘detox’ and repair damaged cells but it cannot do that as well if you go to bed with a full stomach. These recipes are naturally free of dairy and gluten.

This blog was sponsored by Heinen’s local grocery. All thoughts, opinions and recipes are my own :)


Option 1: Beet Smoothie 

Large handful mixed greens

1/4 cup frozen beets (We use Cascadian Farms)

3/4 cup coconut milk

1/2 cup frozen mixed berries

2 spoonfuls of Vital Proteins collagen (blue label)

1/4 cup of frozen pineapples or pineapple juice

Directions: Add everything into a blender, and blend until completely smooth. Add a little water for a thinner consistency.

Option 2: Eggs & Sprouted Toast

2 scrambled pature raised eggs with chopped spinach, 1 chopped garlic clove and celtic salt to taste + 1 piece of gluten-free or sprouted grain toast with a handful of berries.


Option 1: Salad

Combine in a bowl : unlimited organic lettuce & your favorite favorite chopped veggies, ½ cup of black or pinto beans, ¼ cup non-gmo corn. Dress with Tessamae’s, Primal Kitchen or homemade dressing (2 TBSP olive oil, 1 tsp fresh lemon juice, salt and pepper

Option 2: Tuna Salad

Mix together : 1 can Wild Planet Tuna, 2 TBSP avocado mayonnaise, 2 TBSP chopped bread and butter pickles, ½ celery stalk chopped, 1 hardboiled egg chopped, salt & pepper. Spread on 2 Siete Almond Flour Wraps and roll up into a wrap.



Option 1: Salmon & Sauteed Veggies 

Mix together 1 tsp. olive oil, 1 tsp. honey, minced garlic, celtic salt, and pepper. Spread over 4 oz. wild salmon fillet. Bake at 350°F for 10 minutes or until flaky. Serve with a 1/2 cup cooked quinoa. Sautee your favorite veggies with minced garlic in 2 tsp of olive oil (ex. Broccoli, spinach, kale, sweet potatoes, asparagus)

Option 2: Chicken & Roasted Veggies

Take a handful of Simple Mills Almond Flour Crackers, place them in a plastic baggie & smash until they become ‘bread crumbs’. Dip 4 oz of chicken in an egg, then coat with the ‘bread crumbs’. Saute in avocado oil on the stove unti cooked through. Serve with unlimited vegetables roasted with 1/2 Tbsp. olive oil and seasoned (ex. thyme, garlic and salt & pepper)


Snacks: (10 am & 3 pm)

Option 1: Handful of nuts

Option 2: 1 piece of gluten free or sprouted bread toasted with avocado spread on top & salt and pepper to taste. 

Option 3: Cashew Larabar

Option 4: 3/4 cup S.O. Delicious Coconut Unsweetened Yogurt + 1 TBSP peanut butter + 1 TBSP chia seeds + 1/2 cup frozen berries + cinnamon