7 Day Meal Plan

For those of you wanting less options than our mix and match meal plans and recipe book...
Here is a 7 day meal plan that is very specific to help you out!

Weekly Meal plan

We are providing a FULL MENU for 7 days.  You can repeat days or you can repeat weeks!  When you get comfortable with this, you can also start to mix and match and choose different breakfast. lunch, dinner and snack options. 

You'll notice that we kept this plan simple, so that there are no excuses.  This will make your grocery planning simple and your meal prep simple.  All you will need for the week is grilled chicken.  (baked or instapot chicken is fine too,)  I recommend seasoning the chicken how you like it prepared.  Simple garlic, salt and pepper goes with everything!  

 

The following is a standard plan for 1200 calories and 100-120g protein.  We chose these macros because a majority of our clients look for this ratio.   If you are on a higher calorie plan add another snack similar to the ones listed.  If you have food allergies or aversions, choose something that is the same Calorie to Protein ratio.  

Notice that we have listed 2 Herbalife Formula 1/Protein Drink Mix (PDM) Shakes per day.  If you do not use PDM, substitute your water with Ripple, Carbmaster or Fairlife to maintain the same ratios.  If you are want to sub out your shake for baked goods, use 2 scoops Formula 1 and 1 scoop PDM with your egg whites to maintain the same ratio.  We do not recommend using other protein powders.  There is a very specific reason why the plant-based, vitamin-rich F1 shake help with weight loss.  Do not expect the same results with any other shake powder.

Finally, if you have chosen not to do shakes and baked goods for some reason, we recommend finding the same macros for breakfast and lunch (~ 200 calories and 20+ grams of protein.  Primary options include Cottage Cheese, Fat Free Greek Yogurt, or Egg Whites. 

Monday

Breakfast - 205 Calories 24g Protein

Shake:

2 Scoops Formula 1 mixed with 2 scoops of Protein Drink Mix.  Topped with 2 tbsp fat free whip cream.

Snack - 160 Calories 26g Protein

1 Cup Low Fat Cottage Cheese

Lunch - 200 Calories 24g Protein

Shake:

2 Scoops Formula 1 mixed with 2 scoops of Protein Drink Mix 

Snack - 152 Calories 12g Protein

Dannon Light n Fit Greek Yogurt

1 medium green apple (or 1 serving other fruit)

Dinner - 355 Calories 33g Protein

Grilled Chicken Salad:

4 cups romaine lettuce, 1/2 cup grape tomatoes, 1 carrot, 1/4 cup chopped onions, 3 oz grilled chicken breast, 1/4 cup shredded low fat colby jack cheese, 6 parmesan cheese whisps, 60 calories of dressing of your choice.

Before Bed Treat - 165 Calories 10g Protein

Ice Cream Shake:

1 Cup Vanilla unsweet silk almond milk - blended with 2 scoops of formula 1 and 1.5 cups ice.  Should be thick like ice cream.  Pour in a bowl and top with 1 tbsp chocolate syrup

TOTAL: 1237 Calories 130g Protein


 

Tuesday

Breakfast - 205 Calories 24g Protein

Shake:

2 Scoops Formula 1 mixed with 2 scoops of Protein Drink Mix.  Topped with 2 tbsp fat free whip cream.

Snack - 154 Calories 18g Protein

Fage Zero Greek Yogurt topped with 1tbsp honey or ​a piece of fruit

Lunch - 200 Calories 24g Protein

Shake:

2 Scoops Formula 1 mixed with 2 scoops of Protein Drink Mix 

Snack - 152 Calories 12g Protein

1 medium green apple (or 1 serving other fruit)

Dannon Light n Fit Greek Yogurt​

Dinner - 355 Calories 33g Protein

Grilled Chicken Salad:

4 cups romaine lettuce, 1/2 cup grape tomatoes, 1 carrot, 1/4 cup chopped onions, 3 oz grilled chicken breast, 1/4 cup shredded low fat colby jack cheese, 6 parmesan cheese whisps, 60 calories of dressing of your choice.

Before Bed Treat - 165 Calories 10g Protein

Ice Cream Shake:

1 Cup Vanilla unsweet silk almond milk - blended with 2 scoops of formula 1 and 1.5 cups ice.  Should be thick like ice cream.  Pour in a bowl and top with 1 tbsp chocolate syrup

TOTAL: 1237 Calories 130g Protein

GENERAL Nutrition guidance

25 to 35g protein

Up to 300 calories

Suggestion to play with your Healthy Formula 1 in Waffles, Pancakes, Muffins, Cupcakes and Crepes.  

Recipes are in the RightFitt Community Facebook Group

25 to 35g protein

Up to 300 calories

Enjoy one of our many holiday flavor Formula 1 shakes like pumpkin spice, carrot cake, caramel drizzle frappuccino or praline 'n cream.

(if you are not doing shakes, follow macro guidelines above)

10-15g protein

100-200 calories

You should have 1-2 snacks per day.  You will notice if you follow those ratios of calories to protein - you will not be able to have a large carb serving  

Try:

Cottage cheese, greek yogurt, jerky, deli meet, tuna, veggies or protein bars.

40 - 50g protein

400 - 600 calories

Your main meal each day does NOT have to be at night - you can mix and match these any way that makes sense for you.  (bfast lunch or dinner)

For one meal focus on including:

  • Protein

  • Raw Veggie

  • Cooked Veggie

  • 1 Serving Carb

Need Meal Ideas?  Try one of these links to help you find some yummy recipes! 

QUICK RECIPE LINKS

SKINNY TASTE

Look for recipes that have a 10% protein ratio.  That means if a recipe is 500 calories than It should have close to 50g protein

GOT 

QUESTIONS?

We can't wait to hear from you

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Brighton, CO 80601

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