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Meal Plans & Nutrition Freebies!

5 tips to help you with a healthier lifestyle and better planning. The main thing to remember is NUTRITION is key to any health goal.  


Have you ever had long day, came home and realized you have no idea what you’re going to have for dinner? 

The LAS THING on your plate is to come up with a plan.

Here is a simple sheet to have on hand to either put your meal plan together aheadof time, or to just glance and see what fits your fancy that evening.

it's not all about exericse

Focus More on Nutrition

Meal Plan Pizza

It is said that our nutrition is about 80-85% of our health.  I am one to believe this percentage as I’ve seen it first hand in my life, my clients, and my family.

We can log in an hour of exercise, give it all we got, use up all our immediate energy and feel great. The problem is we usually don’t refuel well. We may down some protein powder right before or after a workout, but then 30 minutes later we start getting hungry. 

This usually is when we tend to get something we shouldn’t because one, we are hungry, and too we just worked out so we should reward ourselves with whatever sounds good. This is why fast food is an American staple. 

If 80-85% of our health is indeed NUTRITION, then our highest priority should be just that—our food – NOT what exercises we are going to do.

This is a recipe for disaster when it’s done over time. The simple workout we gave 100% effort to, can be reversed in no time with the refueling choices. Make your nutrition your focus and your workouts secondary. This will lower your calories to burn and you won’t have to workout as hard, or as much.

Download 5 free meal plans to give you a jump start!

find a reward system

Don't Reward Yourself with Food

Have you ever tried a nutrition challenge? If so, did you finish? Did you finish well I should say?

If you took the next 30 days and truly focused on your nutrition first, and made it a number one gigantic priority, over exercise, I bet you’d feel and look better, have more energy, laugh more, reduce wrinkles, have more focus, and get more done in less time.

Want to try it?

This one has 26 options to get you focused on a nutrition challenge of your choice. Just pick one of the options A-Z and nail it! You can even add some of the other choices as you go. Keep building upon your current challenge.

Some of the challenges include:

  1. No Carbonation
  2. Limit Bread
  3. Eat 8 servings of veggies per day
  4. Only eat fruits for your main sugar consumption
  5. Drink 64 ounces of water – or your suggested amount

If you need more accountability, you can try this 30-Day Devotional and Nutritional Email Sign up, just sign up by clicking on the image to the left.

WHen in doubt get more

Get Enough Protein


Protein usuallly is obtained through meats for the average American, or for the fitness-minded person, it may be whey protein powder. 

Whatever your protein endulgence, make sure you are getting ehough and that you are spreading it out instead of getting it all at once.

Sometimes we think we guzzeled it down after a good workout and so we are set until dinner. 

Think again.

If you consume protein throughout the day, and space it out with your meals and snacks, you will most likely see a significant increase in your muscles and a decrease in your hunger. 

stick to it

Make a Plan

The Bible is clear. It says without a plan we will perish. 

If you have a plan you are more likely to succeed at your goals. Think about going through the week with a plan, even if it is SIMPLE like this easy to follow graphic to the left. 

Crockpot Mondays

Tacos Tuesdays

Whatever Wednesday

Leftover Thursdays

Out to eat Fridays

Dine-In Saturdays

Family Sitdown Meal Sundays

Let me know how these simple tools can help you achieve greatness in your healthy planning. I’d love to hear all about it.

There are a few steps to get on the right track with making nutrition a priority.  

Here are some other posts on how to implement good foods in your lifestyle.  Give them a whirl.

DON’T Push Back Your Calories  

How Many Calories Per Week Do You Have?