This is an outline of a meal plan that you can use every day for meal planning.

Meal 1 - Breakfast: 1 fruit, 1 whole grain*, 1 protein

Meal 2 - Snack: 1 fruit, 1 protein

Meal 3 - Lunch: 1-2 protein, 1-2 whole grain*, 2+ vegetable, 1 healthy fat.. and if you want, 1 fruit

Meal 4 - Snack: 1+ vegetable, 1 protein, 1 healthy fat

Meal 5 - Dinner: 1-2 protein, 2+ vegetable, 1-2 healthy fat

Meal 6 - (optional) Snack: 1 fruit and/or 1 piece of dark chocolate

calories should be between 1200-1500 for weightloss and 1700-2200 for maintenance.

**substitute gluten-free products for the grains if you’re gluten-free.