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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 LAST THING on your plate is to come up with a dinner plan.

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

Dinner Idea List Sign Up

it's not all about exericse

Focus More on Nutrition

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 chug 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 eat something we shouldn’t because one, we are hungry, and two 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. 

find a reward system

Do You Reward Yourself with Food?

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

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

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.

Crockpot Mondays

Tacos Tuesdays

Whatever Wednesday

Leftover Thursdays

Out to eat Fridays

Dine-In Saturdays

Family Sit-down Meal Sundays

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?