Energy Boosting Meal Plan for Fitness & Weight Loss

If  you “fail to plan, you plan to fail” !

Meal planning can be a huge stumbling block on the road to your health and fitness goals with too many options and recipes to choose from!

So here’s a meal plan to get you headed quickly on the road to success!

Variety in your diet is important, but don’t feel like you have to kill yourself in the kitchen! Rotate these easy meals as it’s convenient for you – you may do several days of the same meal in a row, or change it up more often –whatever works for you!

Your Exercise program and the FREE Team Beachbody Club membership have plenty more meal options (Diet and Nutrition page -with printable shopping lists!), but this should help to get you started without feeling overwhelmed. Of course, if even THIS seems like too much to fit in your busy lifestyle, consider switching out either breakfast or lunch with an easy meal replacement shake like Shakeology. It’s a good idea to have some on hand for those extra busy days when life happens and even the best laid plans go awry.

Hope this helps…Enjoy!


Basics To Begin…You should eat 6 times a day:

Breakfast, Lunch, & Dinner with a snack in between and a small protein drink or snack a few hours before bed.

Drink 8-10 glasses of water

IMPORTANT- each meal should be balanced with protein/carbs/vegetable choosing whole grains and fruit as your carbohydrate when possible ( try to alternate your healthy fats and dairy items to every other day) 

1:  Breakfast: Within an hour of waking up.

2:  Snack: 2 to 3 hours after breakfast.

3:  Lunch: 2 to 3 hours after snack.

4:  Snack: 2 to 3 hours after lunch.

5:  Dinner: Finish at least 3 hours before bed.  ( for weight loss- make this your last meal of the day)

6:  Protein snack ( optional – only if you are hungry !)

When deciding what to eat, choose your snacks and meals wisely. Balance your diet with fruits, veggies, beans, lean meats, and low-fat dairy. Just remember to eat moderate amounts of protein and fats, and fuel your body with foods that are high in fiber and low in sugar content.  Avoid beverages with sugar!

How to get started:

Step 1: Let’s get rid of the JUNK!  Pantry/Fridge Clean Out!

  • Get rid of everything with High Fructose Corn Syrup (HFCS).
  • Throw out desserts! I KNOW it’s painful but you can’t give in to temptation if it isn’t there!
  • Switch out processed white foods with whole grain options. This means white rice, white bread, white flour cereals and crackers.
  • Throw out snack foods, packaged foods, chips, crackers, sweets.
  • Throw out anything containing Aspartame – especially not in the first 3-5 ingredients.
  • Get rid of alcohol.  Give it away, throw it away, have a party….just get rid of it.


Step 2: Plan your meals for the week, create your shopping list and hit the store!

Step 3: Prepare what you can in advance and stick to the plan!  Having Shakeology on hand for any last minute change of plans

Healthy, Balanced Menu Ideas

Breakfast Ideas :

Shakeology is my favorite breakfast- here are our favorite Shakeology recipes

  • Chocolate:  1 tsp healthy peanut butter,  1/2 banana,  8oz almond milk, ice to taste and blend
  • Greenberry: 8oz orange juice, Frozen strawberries, ice to taste and blend

Egg White Omelet: In a non-stick skillet coated with cooking spray, make an egg white omelet with 3 egg whites, 1oz. low-fat cheese and 1cup fresh spinach/other veggies. Serve with 1 slice whole grain toast

PB&J: 1 slice whole grain toast with 1Tbsp. all-natural nut butter & 1 tsp. all-fruit jam, serve with a piece of fruit

Egg sandwich: 2 eggs and serve on 1 slice whole wheat toast with 1 cup fruit on the side.

Oats ‘n Berries:  Top 1 cup cooked steel-cut oats (or Irish oatmeal) with 1 cup sliced fresh or frozen mixed berries. (Oats should be measured after cooking and should be made with skim milk, soy milk or almond milk )  see recipe

Quick Cereal: 1 cup high-fiber breakfast cereal, such as Fiber One® or Kashi GoLean®, topped with 1 cup milk and 2 Tbsp. chopped walnuts.

Power Oatmeal: 1/2 cup uncooked Oatmeal (follow package directions) 1Scoop Vanilla Protein Powder 1T. Raisins or 1⁄2 C berries 1/4 C. skim/almond/soy milk  1 tsp agave syrup (optional)

Progurt Parfait: 1 single serving of nonfat greek yogurt; 1⁄2-1 scoop protein powder 1⁄2 c whole grain cereal (Kashi Go Lean Crunch) 3⁄4 C mixed berries

Waffles:  2 Reduced fat, whole wheat waffles 1⁄2 C strawberries 1 tbl agave syrup or maple syrup (No HFCS!!) OR use 1⁄4 c yogurt as topping  ** mix cottage cheese into your yogurt for extra protein

Snack Options

If you want to speed up your metabolism, stick to your workout plan and this simple eating schedule. It is important NOT to skip your snacks/mini meals so that you eat all day long.

Snack Ideas:

  • Shakeology mixed with 8oz of water is a great snack
  • 1 cup plain nonfat yogurt topped with 1 Tbsp. flaxseeds
  • 1⁄2 cup 1% fat cottage cheese topped with 1Tbsp. slivered almonds
  • Whole wheat flat bread (about 50 calories) topped with 1⁄2 Tbsp. all natural peanut butter
  • 1 cup fruit and 1 brown rice cake
  • 1⁄2 cup red and yellow pepper strips or celery dipped into 4 Tbsp. hummus
  • 1 cup mixed melon balls (cantaloupe, watermelon, honeydew) topped with ¼ cup nonfat vanilla yogurt
  • 3 oz. tuna, packed in water, served with 1 sliced tomato & celery and drizzled with fresh lemon juice
  • Smoothie made in a blender with: 1 cup strawberries, 1⁄2 cup vanilla almond milk and ice cubes
  • 1⁄2 cup steel-cut oats (measured after cooking) topped with 1⁄2 cup berries
  • 1 brown rice cake topped with 1⁄2 Tbsp.almond butter
  • 1⁄2 a sliced apple with a serving of almonds, walnuts or a Tblsp of natural peanut butter
  • 1 orange or ½ cup fresh fruit with 1⁄2 cup nonfat plain greek yogurt
  • 1⁄2 cup whole-grain breakfast cereal or granola topped with 1⁄2 cup low-fat vanilla greek yogurt
  • 1⁄2 a toasted whole wheat english muffin topped with 1 slice tomato and 1⁄2 slice reduced fat cheese
  • Protein powder shake-1 scoop for women, 2 scoops for men. 4 oz water per scoop


Lunch Ideas  ( more lunch recipes click here ) 

Diced turkey/ham/chicken Salad: 3-6 oz. diced turkey breast ( ham or chicken)  3 handfuls mixed greens 1⁄4 C non-fat mozzarella cheese 2 Tbl nonfat ranch dressing, lots o’ baby tomatoes, 1⁄4 of a diced avocado, 1 slice whole grain bread/ toast

Turkey Avocado Sandwich or wrap: 2 Pieces whole grain bread or whole wheat wrap 1⁄2 avocado (sliced or mashed and used as spread) 4-6 oz. sliced turkey breast, lettuce, tomato, 1 slice reduced fat cheese and lots of veggies!!

Chicken Wrap: 3 oz chicken strips (slice, brown on stove, add 1 can diced stewed tomatoes or vegies simmer 10 min) OR precooked chicken strips, lettuce, tomato 1⁄4 C low sodium black beans,  1⁄4 C shredded low fat cheese, 1Tbl. nonfat sour cream, salsa,  1⁄4 avocado,  1 whole grain tortilla

Tuna Salad/Sandwich/Wrap:  1 pouch tuna 1 Tbl. Non-Fat Mayo (Trader Joe’s has a good one) mustard, diced celery, 1/8 C shredded lowfat cheese, diced tomato, lettuce / sprouts, 2 slices whole grain bread OR 1 whole grain wrap (optional again)


Dinner Ideas:  ( more dinner recipes here ) 

We rarely have starches with our dinner, but sometimes you need them. I recommend cutting them out unless your workout will be after dinner.

Taco Night: We use lean ground turkey with taco seasoning and put on top of a bed of lettuce, lots of veggies and dressing (packet of Fiesta Ranch seasoning, fat free sour cream, salsa, lime juice – fabulous!) the kids make traditional tacos in wheat wraps or corn tortillas

Grilled Chicken Breast and Steamed Veggies:  1 large chicken Breast, grilled or baked, season as desired (lemon pepper,Cajun, etc.) Hint: go easy if you use bbq sauce, it’s loaded with sugar.  steamed veggies of your choice , 1⁄4 C. brown rice  Instead of brown rice, potatoes etc. we add a small simple salad to our meal every night.

Salmon: 1 Salmon Filet, 1 Tbl. teriyaki Sauce, 1 orange, sliced 1⁄4 C. brown or wild rice, asparagus, artichoke, or other green veggie. (substitute w/salad )  Just make it work for you! Directions: brush salmon with teriyaki sauce and top with sliced orange. Bake at 375 for 15 minutes or until Salmon flakes easily.

Shrimp Stir-fry: lots of chopped veggies;  fresh or frozen shrimp; 1⁄4 C. low sodium soy sauce 2 Tbl. olive oil , garlic, minced, onions, peppers, a dash of sea salt.  Heat oil and seasonings in wok or pan, add shrimp, stir, then add veggies. cook and serve on 1/4 c brown rice or over a bed of lettuce for a great salad!

Burger Night: we make turkey burgers, you can use a lean meat or veggie patty of your choice

Whole grain sandwich thins, Lettuce Tomato, sautéed Mushroom/ garlic (optional)  mustard, ketchup,

mixed green salad OR steamed edamame

As a treat we grill sliced potatoes or sweet potatoes and brush with olive oil and sea salt – yumm!

Flank Steak and Sautéed Spinach: Marinate a 5 oz. piece of flank steak in 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil and crushed garlic for 30-60 minutes. Grill or broil steak for 5 minutes on each side, or until desired degree of doneness. Serve with 1 cup of sautéed spinach (sauté in 1 tsp. olive oil, minced garlic and balsamic vinegar) and 3⁄4 cup whole wheat couscous or other grain ( if needed)

Lemon Chicken: Coat an ovenproof non-stick skillet with cooking spray and heat over medium heat. Add 4 oz. chicken breast tenderloins and cook on each side for about 4-5 minutes, or until cooked through. Remove chicken from the pan and add 2 Tbsp. lemon juice, 3 Tbsp. chicken broth and 1⁄2 tsp. dried herbs. Bring sauce to a simmer and cook until it reduces by half. Pour the lemon sauce over the chicken and serve with 1/3 cup cooked barley (measure after cooking) and 1 cup vegetables

Pork roast/loin or chops: Brush with seasonings, 1 Tbsp maple syrup or honey, 1 Tbsp vinegar, 1 Tbsp apple butter, grill or roast your pork.  Serve with applesauce ( no sugar added ) and asparagus or green beans

Sweet Potato Fries: oven-roasted sweet potato fries are a treat to go with any meal – remove skin from a medium sweet potato and cut into 1⁄2-inch strips. Place on a baking sheet coated with cooking spray and cook at 400 degrees for 20 minutes, season with sea salt and pepper).

Top 10 Favorite Tips:

  1. A 2% body water loss equates to a 20% muscle deficiency the following day. So for an average size guy, that equates to less than a liter of water. In other words, you’ll work 20% harder to do the same thing just due to water loss. Drink your water!
  2. You must spread your protein across the day. A woman can only absorb appx 25g at a serving and a man app 45/50g per serving. Anything more is being flushed out of your system.
  3. Keep your protein up (for consistent workouts- always have a tub of protein powder as it’s hard to get your protein intake from food without lots of cholesterol
  4. Complex carbs are longer term fuel/energy ( legumes, vegetables, whole grain breads/pasta/cereals )
  5. Your muscles feed on protein and water…key to building muscle, repairing muscle and burning fat!
  6. If you’re at a restaurant, just order what you want even if it’s not on the menu! If you want chicken and veggies, just ask for it.
  7. If you have a Farmer’s Market, Trader Joe’s or a Whole Foods try to buy local, fresh and organic!
  8. You get an hour or so to workout 5-6 times per week, but you get 14+ hours a day to work on your nutrition- nutrition is 80% of the key to a healthy body!
  9. The perfect hour after an intense workout your body needs a recovery drink immediately (yes, before checking your phone), then wait about 30- 60 minutes and have a Shakeology. For extra protein, add a  scoop of protein powder or a cup of greek nonfat plain yogurt
  10. Best to eat about 60- 90 minutes before a workout. On early morning workouts, have a banana and/or a piece of toast with some peanut butter. You can always sip recovery drink during a workout if you’re low on calories or energy.

This is my standard shopping list for the week/month:

Beachbody Items we love to have on hand  ( click to shop these items here ) 

Shakeology HD

Protein Powder HD ( great mix especially in to oatmeal )

Energy & Endurance ( great to give you a pick up before a workout)

Protein Bars HD ( Mark uses these for on the go, travel and work)

Results and Recovery Drink HD ( great for post work out exhaustion and to alleviate sore muscles)

P90X Peak Health OR Activit Vitamins

Slimming Formula (my favorite vitamin!)


(organic if possible)

Orange juice (no sugar added, organic fresh juice when possible )


Nectarine/ Peaches


Blueberries/ Raspberries/ Strawberries


Baby Carrots


Lettuce – mixed, romaine, spinach, baby lettuce for lettuce wraps

Grape tomatoes (the tiny ones) / roma tomato /heirloom tomatoes







Sweet Potato

Applesauce ( unsweetened chunky)


Meat/Fish/Poultry/Deli  ( we buy organic when possible and grass fed beef)

Low sodium/low fat turkey breast (cut ½ in thick)

Lean flank steak or other lean meat of your choice

Salmon fillets & other fish ( halibut, mahi mahi, sole, tilapia- all fresh wild not farmed fish)

Tuna fish

Boneless skinless chicken breasts

Ground lean turkey

Pork roast or pork loin


Prepared/Packaged Foods

Nut butter – I like almond butter, kids like all natural peanut butter & cashew butter

Jam- we buy all fruit jams from the farmers market (no sugar added, all fruit is a good one too)

Kashi Go Lean Crunch Cereal/ Kashi Strawberry Fields Cereal

Whole grain or legume pastas


Milton’s whole wheat bread or Ezekiel bread

Whole grain sandwich thins

Nonfat ranch ( I prefer to buy the seasoning packet and mix with ff sour cream as needed )

Balsamic Vinaigrette (I like Newman’s Own, reduced fat- I pour the settled oil off the top inch)

Whole Grain Tortillas or corn tortillas

Brown Rice

Diced peaches, no sugar added

Raw nuts (almonds, cashews, walnuts, pistachios, pepitas)

Canned beans, black, fava, white ( any beans you like that are low sodium)

Canned stewed tomatoes, mexican style & Italian style

Apple butter, unsweetened, no sugar added

Condiments: Mustard, Ketchup, Non-fat mayo or veganaise, soy sauce

Olive oil

Garlic, minced, in water


Sea salt (better than table salt)

Teriyaki sauce (no HFCS!)

Agave  / honey / pure maple syrup

Flaxseed ground


Vinegar- balsamic, raspberry, rice, apple cider ( love to try new vinegars )



Morningstar Veggie Patties / Morningstar Original Grillers

Stir fry veggies ( optional if you don’t use fresh veggies )

Shrimp, cooked, tail off  ( optional if you don’t buy fresh)

Edamame, shelled

Whole wheat, reduced fat waffles ( these are great for a fast treat- we make homemade waffles on weekends)

Frozen fruits/vegies for when fresh isn’t available


Dairy (optional- we try to minimize or eliminate as much dairy as possible)

Organic skim milk/soymilk or almond milk

Reduced fat mozzarella cheese or other low fat cheese

1 % low fat cottage cheese

Greek yogurt (preferably nonfat plain with no sugar added)

Non fat /reduced fat shredded cheese – mozzarella, cheddar

Eggs  & egg whites – we use organic pastured eggs

Nonfat sour cream



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