Sample Meal Plan


 Coach Casey’s Simple & Clean Nutrition Plan

Every meal in this plan ranks between 200- 300 calories so that you can modify how many times you eat a day based on your goals/needs. We suggest eating 4-6 times a day to keep your metabolism revved up and to keep your blood sugar from crashing, which often leads to misguided choices. The idea is to not only reveal a better body by losing weight, but to also deliver the nutrition needed to help your body recover. This meal plan is packed full of protein to help rebuild muscle, healthy fats to help satiate your appetite, and vitamins/antioxidants to repair cellular damage. To calculate your caloric needs, use this simple calorie calculator:

Choose between 4-6 meal options per day. *Check out our recipes section for more great ideas

· Omelet: 1 cup egg whites, ½ cup chopped veggies (spinach, onion, bell peppers, mushrooms), served with fresh salsa and avocado. You can also substitute one regular egg with ½ cup egg whites, but skip the avocado.

· Egg sandwich: 1 egg or half cup egg whites on a bagel thin or English muffin with one tbsp. whole fruit jam (not jelly!).

· Lox on a bagel: bagel thin with 1 tbsp. whipped cream cheese, 2oz thinly smoked salmon with lettuce, tomato, onion and capers.

· Greek yogurt and fruit: 1 cup Greek yogurt with ½ cup berries or half a banana. Add tbsp chopped walnuts for crunch.

· Cereal: 1 cup bran flakes or no sugar added cereal with 2 tbsp. spoons raisins and ½ cup almond milk *option add 1 tbsp. chia seeds.

· Smoothie: 1 cup almond milk with ½ banana, ½ cup frozen berries, and 1 scoop protein powder *option add 1 tbsp. chia seeds.

· Protein waffle: 1 Vans protein waffle with 1 tbsp. whipped peanut butter, half a banana, and drizzle of honey.

· Oatmeal: ½ cup oatmeal made with egg whites instead of water for added protein. Add ½ cup fresh berries or ½ banana with 1 tbsp. walnuts/almonds.

· Trail mix: 1 oz. pretzels, 2 tbsp. dried fruit, ½ cup almonds.

· Apple with 2 tbsp. whipped peanut butter.

· Protein bar: We like NuGoSlim, ThinkThin, Zone, Quest and Luna Bars.

· Chicks in a blanket: 2 natural chicken (or veggie) dogs each wrapped in a whole grain low carb tortilla. Side of 1 cup raw carrots.

· The “Plane Jane”: 5oz of lean protein (fish, chicken, tofu) served with 2 cups steamed broccoli.

· Salmon or veggie burger in a whole grain tortilla with lettuce, tomato, onion, pickles, and ketchup.

· Fresh Soup: In slow cooker combine kale, bell peppers, carrots, lentils and low sodium chicken broth and flavor with fresh herbs such as cilantro or basil. *option add cooked chicken.

· Quinoa Salad: 1/2 cup cooked quinoa with 1 cup diced tomato, onion, cucumber, bell pepper, ½ cup edamame, and 2 tbsp. spoon cranberries.

· Spinach Salad: 1 cup spinach, ½ cup diced tomato, red onion, 1 tbsp. cranberries, and add 4 diced faux chicken tenders. Drizzle with balsamic vinegar.

· Kale Salad: 1 cup kale lightly sauteed then allow time to chill. Add sliced beets, red onion, and a touch a goat cheese.

· “The Casey”: 5oz Salmon baked with sundried tomatoes, red onion, and artichoke hearts served with asparagus. *optional pinch of crumbled goat cheese.

· White Chicken Chili: Combine ground chicken/turkey/tofu with one can kidney beans, one can pinto beans, 1 can diced tomatoes, and add seasoning. Serving size 1 ½ cups.

· Stir fry: Sautee cabbage, carrots, and zucchini with stir fry sauce. In separate pan brown tofu or chicken with 1 tbsp. garlic. Combine all in one pan with 1 cup protein noodles.

· Spaghetti marinara: As in spaghetti squash! When you bake this vegetable it comes out stringy and is just as satisfying as a bowl of noodles but only has 45 calories per cup! Make your own meat sauce sauteing together diced onion, spinach, Italian seasonings, tomato paste, and a can of no salt added diced tomatoes. Add 1 cup brown ground turkey (or tofu) to add protein to this meal. *option substitute one serving of protein pasta as spaghetti.

· 2 Tacos: Follow package instructions using ground turkey of tofu. Add mixed bell peppers and diced tomatoes for extra veggies. Serve in soft shell with lettuce, fresh salsa, and a touch of guacamole (avoid cheese and sour cream). Serve with 1 cup rice and pinto beans.

· Meatloaf: Use ground turkey (or tofu) replacing with egg whites and adding a bag of frozen mixed peas and carrots to the mix to get your veggies in!

· The Man Meal (cause sometimes you need a steak): 5oz hormone free lean cut (sirloin or strip), with 1 cup roasted brussel sprouts, and half a sweet potato. (count this meal as two).


We all need something sweet from time to time and deprivation leads to binging. Sweets should not be kept in the house so that instead, you have to go out to get a single serving when you want to treat yourself. But if you are like me and need a little something, here are some healthy choices that can be kept in the house to satisfy your sweet tooth.

· Hot chocolate.
· Single serving no sugar added pudding cups
· Frozen Greek yogurt popsicle
· Chocolate almond milk
· Roasted banana: slice banana in half long ways, sprinkle cinnamon and bake at 400 degrees
· Chocolate shake: Add frozen banana to chocolate almond milk and blend!

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