What to Eat Today: Sample Meal Plan

Wondering what to eat to lose weight the healthy way — without going hungry? Check out Appetite for Health’s new monthly meal plan! 

Our Appetite for Health meal plan was developed by registered dietitians to help you lose or maintain a healthy weight. The meal plan is designed to divide daily calories into three meals and two snacks to maintain energy and help control hunger and cravings.

We tell you exactly what you should eat for breakfast, lunch, dinner and snacks and include many of our favorite quick and easy recipes. We’ve also included a weekly grocery list and master grocery list of staples that every healthy kitchen needs.

The meal plans total 1600 calories, an amount that most women will lose about a pound per week. After a week following this plan, if you have not lost weight, simply remove one or both snacks, to reduce the plan to 1400 or 1200 calories. If you are losing weight too rapidly (e.g. more than 2-3 lbs per week), add an extra 200 calorie snack for a total of 1800 calories per day. We’ve done all the work to make your weight loss as quick and easy as possible.

We’re also offering options for nutrition consultations with us –Julie and Katherine!  As registered dietitians we can help guide and support you through your weight loss.  It’s like having your own personal nutritionist!

Here’s a sample from our meal plan: 


1 cup oatmeal with 1/2 cup slim milk, 1 Tbsp raisins or dried cranberries
1/2 medium banana, sliced


¼ cup dried fruit mixed with 6 oz nonfat or lowfat plain Greek yogurt


2 cups mixed greens, ½ cup chickpeas, 1 Tbsp sliced almonds,
sliced mushrooms, shredded carrots, sliced cucumber, diced bell peppers
with 2 Tbsp light dressing
4 pieces wheat melba toast
1 piece fresh fruit


1 oz lowfat cheese with 1 hard-boiled egg


4 oz chicken breast grilled in 1 Tbsp prepared barbecue sauce
with 1 cup brown or wild rice, 1 cup roasted vegetables in 2 tsp olive oil
and 1 garlic clove, minced

Click here to order yours today and jumpstart your weight loss in 2013! Plans start at just $7.95 per month, and for a limited time only, they are FREE when you get a copy of our new book, The Real Skinny: Appetite for Health’s 101 Fat Habits & Slim Solutions!



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