FREE 1-WEEK

MEAL PLAN
 Welcome!
I’m so glad
you’re here
& ready
to get
cooking!
All rights reserved. No part of this publication may
be reproduced or transmitted in any form or by
any means, electronic or mechanical, including
photocopying, recording, or any other information
storage and retrieval system, without the written
permission of Rachel Paul. This guide is for the
recipient ONLY. 

The information in this guide is not meant to

substitute for any dietary regimen or advice that
may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have
a medical problem, I urge you to seek competent
help. Keep in mind that nutritional needs vary
from person to person. The information here is
intended to help you make informed decisions
about your eating and health. This guide is meant
to be a guide for your food choices; it does not
recommend you eliminate any foods from your
diet in its entirety.
How to Use This Meal Plan
WHAT BENEFITS ARE YOU LIKELY TO SEE FROM FOLLOWING
THIS PLAN?
Here are just some of the benefits ladies have seen from this 1-
week meal plan
weight loss
decreased bloating
more energy
mental clarity
improved skin complexion

THIS MEAL PLAN IS A 1200 CALORIE BASE

You will likely need more calories than that! Add calories by
cooking with fats (e.g. oil vs. an oil spray), increasing portions
of foods, and/ or adding snacks.

NEED FOOD ALTERNATIVES?

Non starchy vegetables 
Proteins
Fats

MEALS ARE THE SAME FOR...

Monday through Wednesday, Thursday & Friday, and Saturday
& Sunday. This way, you can meal prep on Sundays and
Wednesday nights, but still have variety of your meals
throughout the week.
Grocery List
FATS PROTEIN
Peanut butter...3 Tbsp Egg, large...13
Cheese, sliced cheese, full Deli slices, turkey...6 oz
fat/ regular...3 oz Chicken breast, boneless,
Guacamole, single-serving skinless, raw...25 oz
packet...3 Uncured bacon, slice...2
Peanuts...1/2 cup Tuna, canned (1 can)...2
Avocado, small...2 Ground turkey, 93% lean,
Cheese, string cheese, raw...8 oz
cheddar, full fat/ regular...2
Pesto...2 Tbsp
Cheese, Parmesan, FRUITS & STARCHES
shaved...1 oz Banana...3
Mayonnaise...2 Tbsp Serving of crackers, whole
Pecans...¼ cup wheat, 110 calories per
Cheese, shredded, serving...3
mozzarella...⅔ cup Bread, slice, whole
Peanut sauce...6 Tbsp wheat...2
Orange, medium...2
NON-STARCHY VEGGIES Apple, small...2
Tomatoes, grape...5 cups Popcorn, popped, plain...8
Carrots, baby...3 cups cups
Veggie noodles/ rice, carrot
noodles “coodles”, raw...6
cups OTHER
Bell pepper, red...3.5 Scallions...3 Tbsp
Leafy greens, spinach, Lime...6 slices
raw...4 cups Seasonings: chili powder,
Cucumber, small...2 salt, pepper, cinnamon,
Tomato, medium...2 basil, oregano
Squash, spaghetti...1 Vinaigrette, light... 4 Tbsp
Bell pepper, green...2
Celery stalks, chopped in
half...3 cups
Tomatoes, canned,
crushed...1 cup
1
Monday, Tuesday & Wednesday
BREAKFAST - Banana & Peanut Butter DINNER - Carrot Zoodles Pad Thai

1 banana 2 cups carrot noodles

1 Tbsp peanut butter 1/2 red bell pepper
1/8 cup peanuts
1. Slice banana & add a little pb to each 2 Tbsp peanut sauce
slice 5 oz chicken breast, raw
2. Use a peanut butter packet for easy 1 Tbsp scallions
transport if you need it Chili seasoning, dash
3. No nuts? Use a seed butter e.g. 2 slices of lime
sunflower seed butter. No banana? Use
any other fruit. 1. Cut chicken into small pieces. Spray a
pan with an oil spray. Cook chicken
LUNCH - Bento Box pieces for 7-8 minutes, or until cooked
through
1 cup grape tomatoes 2. Spray a second pan with an oil spray.
1 egg Cook carrot zoodles through, if cooking
2 oz deli turkey from frozen – drain away any excess
1 serving whole wheat crackers liquid
1 oz cheddar cheese cubes 3. Add in all ingredients (besides lime,
scallions and pepper flakes) to the
1. Hard boil egg carrot zoodle pan, and heat through
2. Arrange in a container as pictured and 4. Top with scallions and red pepper
enjoy! flakes, and squeeze lime wedges on top
3. No dairy? Use 1/2 an avocado or 2-3 5. No animal protein? Use tofu. No carrot
strips bacon. No animal protein? Add zoodles? Use regular zoodles! I prefer
another egg. the ones in the frozen section – they
often taste better!
SNACK - Carrots & Guac

1 cup baby carrots

1/4 cup guac (or 1 single-serving
packet)

1. Dip carrots in guac

Thursday & Friday
BREAKFAST - Fried Egg on Toast DINNER - Pesto Spaghetti Squash

1 egg 1/2 spaghetti squash

1 slice bread, whole wheat 1 Tbsp pesto
1/2 oz shaved Parmesan
1. Fry egg on stove top  1/2 cup grape tomatoes
2. Toast bread, put egg on top 5 oz raw chicken breast
3. Use gluten free bread If you prefer
1. Preheat oven to 400 degrees
2. Scoop out seeds of spaghetti squash
LUNCH - Chopped Salad 3. Line baking sheet with parchment
paper, spray it with an oil spray
2 cups spinach 4. Bake spaghetti squash, cut side faced
1 small cucumber down, for 35 minutes
1 medium tomato 5. Shred spaghetti squash with a fork
2 eggs when it has cooled down for a few
1 slice bacon minutes
1/2 avocado, small 6. When spaghetti squash is almost done,
2 Tbsp light vinaigrette chop chicken into small pieces and
halve tomatoes
1. Hard boil eggs and then chop into small 7. Spray a pan with an oil spray, heat
pieces chicken for 7-8 minutes, stirring
2. Cook bacon on the stove top (or in the frequently
microwave or oven if you prefer) 8. Add in tomatoes and pesto for another
3. Chop tomato, cucumber, and avocado 2 minutes
4. Mix all ingredients together 9. Add in shredded spaghetti squash
5. No animal protein? Use soy or turkey 10. Transfer all pan’s contents to a bowl (or
bacon back to the spaghetti squash shell) and
top with cheese (and salt & pepper if
SNACK - Orange & String Cheese you like!)
11. No animal protein? Use tofu. No dairy?
1 orange Use extra pesto.
1 string cheese
Saturday & Sunday
BREAKFAST - Scrambled Eggs & Avocado SNACK - Nutty Popcorn

2 eggs 4 cups popped popcorn

1/2 small avocado 1/8 cup pecans
1 green bell pepper Dash cinnamon & salt
Dashes of salt & pepper
1. Pop popcorn from kernels or use a pre-
1. Chop bell pepper popped version (choose a calorie-
2. Spray pan with an oil spray & add in equivalent amount)
peppers 2. Mix in nuts (roasted, salted is fine!) and
3. After ~5 minutes, add in eggs seasoning
4. Top with salt and pepper, or everything 3. No nuts? Use seeds
bagel seasoning if you have it

LUNCH - Tuna Salad and Veggies DINNER - Bell Pepper Subs

1 can tuna 1 red bell pepper

1 Tbsp mayo 4 oz ground turkey
1 1/2 cups celery stalks 1/2 cup canned, crushed tomatoes
1/2 cup grape tomatoes 1/3 cup shredded mozz cheese
1 apple Dashes: basil, oregano, salt, pepper

1. Mix tuna with mayo  1. Preheat oven to 400 degrees

2. Dip veggies into tuna 2. Spray a pan with an oil spray
3. Have apple on the side (not pictured) 3. Cook ground turkey until no longer pink
4. Add in tomatoes and spices for ~2
minutes
5. Cut pepper into medium sized slices
6. Top peppers with sauce and cheese
7. Bake in oven for ~10 minutes
8. No animal protein? Use tofu or a vegan
meat-replacement (available at most
stores!)
Do you want to...
Calculate the right number of calories you need for your weight loss goal?
Update the 1200 calorie base to your specific calorie target?
Switch out meals you don't like in my meal plan for meals you'd prefer?
Create an unlimited number of your OWN meal plans?
Change meal times of day to times that work for your schedule?
See only vegetarian meal options?
Create separate meal plans for every day of the week?

I'd love for you to check out...

Best Body is my step-by-step

best body
program to help you:

Lose those stubborn 5-20

pounds for good without
being hungry or giving up your
fave foods
Fix your relationship with food
Manage cravings - be able to
eat the foods you love without
going overboard
Stop categorizing food as
"good" or "bad" - and
Stop stress & emotional eating
Learn long term habits that
work specifically for your
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