FREE 1-WEEK

MEAL PLAN
 Welcome!
I’m so glad
you’re here
& ready
to get
cooking!
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. 

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 guide Is also not for those
who are under 18 years, or who have specific
medical conditions. Read more here:
collegenutritionist.com/terms-conditions
How to Use This Meal Plan
WHAT BENEFITS ARE YOU LIKELY TO SEE FROM
FOLLOWING THIS PLAN?
Here are just some of the benefits ladies have seen from this 1-
week meal plan
weight loss
decreased bloating
more energy
mental clarity
improved skin complexion

THIS MEAL PLAN IS AROUND 1200 CALORIES/DAY

You will likely need more calories than that! Add calories by
cooking with fats (e.g. oil vs. an oil spray), increasing portions
of foods, and/ or adding snacks.

NEED FOOD ALTERNATIVES?

Non starchy vegetables 
Proteins
Fats

MEALS ARE THE SAME FOR...

Monday through Wednesday, Thursday & Friday, and Saturday
& Sunday. This way, you can meal prep on Sundays and
Wednesday nights, but still have variety of your meals
throughout the week.
Grocery List
FATS PROTEIN
Peanut butter...3 Tbsp Deli slices, turkey...15 oz
Guacamole...¾ cup Ground beef, 90% lean,
Tzatziki sauce...¾ cup raw...12 oz
Ricotta cheese, part- Egg, large...8
skim...¾ cup Chicken breast, boneless,
Cheese, shredded, skinless, raw...24 oz
mozzarella...1 cup Lentils, cooked...2 cups
Pesto...4 Tbsp Uncured bacon, slice...4
Nuts...¼ cup Salmon fillet...8 oz
Olive oil...2 Tbsp
Avocado, small...1 FRUITS & STARCHES
Ricotta cheese, whole Banana...5
milk...½ cup Serving of pretzels, 110
calories per serving...3
NON-STARCHY VEGGIES Potato, sweet, medium, 5
Bell pepper, yellow...3 inches...2
Cucumber, small...3 Apple, small...2
Celery stalks, chopped in Tortilla, soft, whole wheat
half...4 cups or low carb...4
Tomatoes, canned,
crushed...1½ cups OTHER
Cauliflower rice, raw Seasonings: Garlic salt,
(already riced)...3 cups basil, oregano, red pepper
Broccoli...4 cups flakes, cumin, pepper,
Onion, red...0.5 paprika, garlic powder, salt
Carrots, whole, medium...2 Barbecue sauce...2 Tbsp
Onion, yellow...1 Broth, vegetable...3 cups
Bell pepper, red...1 Garlic, minced...2 tsp
Leafy greens, spinach, Red wine vinegar...8 Tbsp
raw...8 cups Regular whipped cream...8
Mixed greens...4 cups Tbsp
Chocolate chips...2 Tbsp
Sprinkles...½ tsp
Monday, Tuesday & Wednesday
BREAKFAST - Banana & Peanut Butter DINNER - Comfort Casserole

1 banana ½ cup Tomatoes, canned, crushed

1 Tbsp peanut butter 4 oz Ground beef, 90% lean, raw
¼ cup Ricotta cheese, part-skim
1. Slice banana & add a little pb to each slice 1 cup Cauliflower rice, raw (already riced)
2. Use a peanut butter packet for easy transport ⅓ cup Cheese, shredded, mozzarella
if you need it Dashes of: galic salt, basil, oregano
3. No nuts? Use a seed butter e.g. sunflower
seed butter. No banana? Use any other fruit. 1. Preheat oven to 400 degrees F.
2. This recipe works best when making 2-3
LUNCH - Dipping-in-Guac Plate servings at once. So double or triple the
ingredients above, then divide into 2 or 3
1 Bell pepper, yellow equal sized portions when ready to eat.
1 Cucumber, small 3. Spray a pan with an oil spray. Stir fry
1 serving of pretzels cauliflower rice and ground beef on medium
¼ cup Guacamole heat for about 8 minutes, until beef is cooked
5 oz Deli slices, turkey through and you see some browning in the
cauli rice.
1. Slice bell pepper and cucumber into strips 4. Spray casserole dish with an oil spray.
2. Arrange turkey, veggies, and pretzels on a 5. Combine all ingredients into the casserole
plate, dip in guac dish, bake for 25 minutes.
3. No turkey? Use tofurkey slices or slices of 6. No beef? Use ground turkey, tofu, or beans.
cheese No dairy? Use dairy free cheeses.
4. Gluten free? Use gluten free pretzels or chips

SNACK - Carrots & Tzatziki

1 cup Celery stalks, chopped in half

1/4 cup Tzatziki sauce

1. Dip celery in tzatziki sauce.

2. No dairy? Use peanut butter.
Thursday & Friday
BREAKFAST - Pesto Eggs SNACK - Apple & Nuts

2 Egg, large 1 Apple, small

2 Tbsp Pesto ⅛ cup Nuts
Red pepper flakes, dash
DINNER - Easy Lentil Soup
1. Spray a pan with an oil spray. Turn heat to
medium heat. 1 cup Lentils, cooked
2. Add in pesto and crack in eggs into the pan. 1½ cups Broth, vegetable
3. Cook for 3-5 minutes, depending on how 1 Carrots, whole, medium
cooked through your like your eggs ½ cup Celery stalks, chopped in half
4. Top with red pepper flakes. ½ Onion, yellow
5. No dairy? Use dairy free pesto, available at 1 tsp Garlic, minced
most stores. 1 Tbsp Olive oil
Dashes of: salt, pepper, basil, oregano

LUNCH - BBQ Chicken Bowl 1. Cook lentils as instructed on package.

2. Dice veggies into small pieces.
6 oz Chicken breast, boneless, skinless, raw 3. Add oil to a pot. Add in minced garlic, heat for
2 cups Broccoli 1-2 minutes.
¼ Onion, red 4. Add in veggies, ~6 minutes on medium heat.
1 Potato, sweet, medium, 5 inches 5. Add in lentils and broth.
1 Tbsp Barbecue sauce 6. Turn the burner to low heat & let sit, covered,
Dashes of: cumin, paprika, garlic powder for a minimum of 10 minutes. Stir
occasionally.
1. Preheat oven to 400 degrees F.
2. Cut sweet potato, chicken, onion into small
pieces.
3. Mix potato, chicken, onion, and broccoli with
seasonings and BBQ sauce.
4. Line baking sheet with parchment paper and
spray it with an oil spray.
5. Bake sweet potato pieces for 45 minutes; add
in chicken, broccoli & onion for the last 30
minutes.
6. Mix food around at least once while cooking.
7. No chicken? Use tofu, fish, or beans.
Saturday & Sunday
BREAKFAST - Egg Tacos SNACK - Banana Split

2 Tortilla, soft, whole wheat or low carb 1 Banana

2 Egg, large 4 Tbsp Regular whipped cream
½ Bell pepper, red 1 Tbsp Chocolate chips
1 cup Leafy greens, spinach, raw ¼ tsp Sprinkles
Salt, dash
1. Slice banana in half, length-wise
1. Crack eggs into a small bowl, whisk with a 2. Top with whipped cream, then chocolate
fork. Add in seasonings. chips and sprinkles
2. Spray pan with an oil spray. 3. No dairy? Use coconut whipped cream
3. Stir fry bell pepper (finely chopped) and
spinach in the pan for ~2 minutes.
4. Pour eggs into the pan, stirring occasionally DINNER - Spinach & Ricotta Stuffed Salmon
until eggs are cooked through (~2 minutes
total). 3 cups Leafy greens, spinach, raw
5. Add egg & veggie mixture to tortillas. 4 oz Salmon fillet
6. Gluten free? Use a gluten free tortilla, e.g. ¼ cup Ricotta cheese, whole milk
corn. 2 Tbsp red wine vinegar
Dashes of salt & oregano

LUNCH - Avocado, Bacon & Chicken Salad 1. Preheat oven to 400 degrees.
2. Mix ricotta and 1 cup spinach in a bowl.
2 cups Mixed greens 3. Slice salmon in the middle (not the whole way
2 Uncured bacon, slice through so you create a pocket).
½ Avocado, small 4. Season salmon with oregano and salt.
6 oz Chicken breast, boneless, skinless, raw 5. Stuff salmon with ricotta mixture.
2 Tbsp Red wine vinegar 6. Line baking sheet with parchment paper and
Salt, dash spray with oil spray; add salmon.
7. Bake for 20 minutes.
1. Cut bacon into small pieces with kitchen 8. Make side salad with the rest of the spinach
shears. Cube chicken and avocado. and dressing.
2. Fry bacon and cook chicken on stove top by
cooking on lowest heat for ~10 minutes,
stirring occasionally, until cooked through.
3. Combine all ingredients in a bowl.
4. No bacon? Use turkey or soy bacon. No
chicken? Use tofu or fish.
Do you want to stop dieting, and
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Do you want to feel totally in control around food, and stop emotional eating?
Are you tired of wasting food in your fridge, money on expensive supplements,
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