Eat to Lose Weight … a Meal Plan

By Thursday, August 28, 2014 0 No tags Permalink 0

When I first started on my weight loss journey I really wanted someone to just tell me EXACTLY what to do.  I felt like there was so much dieting information out there, half of it contradictory, that it was just information overload.  I began to feel so overwhelmed that I didn’t know what to believe or really where to start.  So for today’s post I thought I’d put something up that I would have wanted to see in the beginning.  Here are two simple daily menu that gives you an idea of how I ate at the beginning of my quest to lose weight and gain health.  The first is pretty close to vegan, and the second is Paleo.  I think both have their merits.  As with most things in life, there is no one size fits all diet and you have to figure out as you go what works best for you.


 Breakfast:  Mixed Berry Smoothie – This is super fast and easy and can even be made the night before for a quick breakfast on the go. 1 Banana, 1 Cup frozen berries (I use Costco’s Three Berries…blueberry, raspberry, blackberry), 1       Cup of Almond Milk, 1 tbsp Chia Seeds, 1 tbsp Flax Seed.  I use either my immersion blender  or if I’m making enough for the  kids, my regular blender…I got this one almost 8 years ago  and it’s still going strong!

Snack: Apple or a handful of almonds


Vegan Salad

Lunch:  BIG salad.  And I mean big.  I use a whole head (well depending on the size!) of romaine lettuce. and then I throw in whatever vegetable I have in the fridge.  Usually that ends up being cucumber, peppers, tomatoes, sometimes broccoli and some red onion.  I try to keep dressing simple and use just a little.  I usually just mix together a little fresh lemon juice with olive oil, minced garlic and salt and pepper…I’m also an eyeball it and taste as I go kind of cook!

Snack: A small apple with some almond butter spread on it.  Yum!   If you really need it, although I usually find that salad holds me over til dinner.

immediate weight loss

Vegetable Kebabs

Dinner: Vegetable Kebabs and Quinoa.  It’s pretty simple and you can try it out with different marinades, or herbs depending on your taste.  For the vegetable I usually use tomatoes, zucchini, yellow squash, red onion, and mushrooms.


Dessert:  Berries…frozen blueberries are sooooo good!




Breakfast:  Either a smoothie or 2 scrambled eggs with some smoked salmon, capers, and dill.

Snack: Handful of almonds.

Lunch: Tuna lettuce wraps.

Snack: Baked cinnamon Apple chips

Dinner: Salmon and grilled vegetable or sauteed kale with garlic and onions.

Dessert: Berries and a glass of almond milk.


As you can see both menus are pretty similar, the only real addition being the fish or meat with the paleo. It was my experience that I lost weight faster when staying as close to vegan as possible. But you need to find something that you can live with and stick with!


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