FREE 1-WEEK

MEAL PLAN
 Welcome!
I’m so glad
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& ready
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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. This guide Is also not for those
who are under 18 years, or who have specific
medical conditions. Read more here:
collegenutritionist.com/terms-conditions
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
Avocado, small...2 Chicken breast, boneless,
Cheese, sliced, full fat...3 oz skinless, raw...25 oz
Cheese, string cheese, full Deli slices, turkey...6 oz
fat...2 Egg, large...13
Cheese, Parmesan, Ground turkey, 93% lean,
shaved...1 oz raw...8 oz
Cheese, shredded Tuna, canned (1 can)...2
mozzarella...⅔ cup Uncured bacon, slice...2
Guacamole... 3/4 cup
Mayonnaise...2 Tbsp
Peanuts...1/2 cup FRUITS & STARCHES
Peanut butter...3 Tbsp Apple, small...2
Peanut sauce...6 Tbsp Banana...3
Pecans...¼ cup Bread, slice, whole
Pesto...2 Tbsp wheat...2
Orange, medium...2
NON-STARCHY VEGGIES Popcorn, popped, plain...8
Bell pepper, green...2 cups
Bell pepper, red...3.5 Whole wheat, 110 calories
Celery stalks, chopped in per serving...3 servings
half...3 cups
Carrots, baby...3 cups
Carrot noodles or zucchini OTHER
noodles "zoodles"...6 cups Scallions...3 Tbsp
Cucumber, small...2 Lime...6 slices
Tomato, medium...2 Seasonings: chili powder,
Spaghetti squash...1 salt, pepper, cinnamon,
Spinach, raw...4 cups basil, oregano
Tomatoes, canned, Vinaigrette, light... 4 Tbsp
crushed...1 cup
Tomatoes, grape...5 cups

1
Monday, Tuesday & Wednesday
BREAKFAST - Banana & Peanut Butter DINNER - Carrot Zoodles Pad Thai

1 banana 2 cups carrot noodles, or zucchini

1 Tbsp peanut butter noodles "zoodles"
1/2 red bell pepper
1. Slice banana & add a little pb to each 1/8 cup peanuts
slice 2 Tbsp peanut sauce
2. Use a peanut butter packet for easy 5 oz chicken breast, raw
transport if you need it 1 Tbsp scallions
3. No nuts? Use a seed butter e.g. Chili seasoning, dash
sunflower seed butter. No banana? Use 2 slices of lime
any other fruit.
1. Cut chicken into small pieces. Spray a
LUNCH - Easy Lunch Box pan with an oil spray. Cook chicken and
veggie noodles for 7-8 minutes on
1 cup grape tomatoes medium heat, or until cooked through.
1 egg Drain away any excess liquid.
2 oz deli turkey 2. Add in the rest of the ingredients
1 serving whole wheat crackers (besides lime, scallions and pepper
1 oz cheddar cheese cubes flakes) to the pan, and heat through ~4
minutes.
1. Hard boil egg 3. Top with scallions and red pepper
2. Arrange in a container as pictured and flakes, and squeeze lime wedges on
enjoy! top.
3. No dairy? Use 1/2 an avocado or 2-3 4. No animal protein? Use tofu or beans.
strips bacon. No animal protein? Add
another egg.

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 F.
2. Scoop out seeds of spaghetti squash.
LUNCH - Chopped Salad 3. Line baking sheet with parchment
paper or tin foil, spray it with an oil
2 cups spinach spray.
1 small cucumber 4. Bake spaghetti squash, cut side faced
1 medium tomato down, for 35 minutes.
2 eggs 5. Shred spaghetti squash with a fork
1 slice bacon when it has cooled down for a few
1/2 avocado, small minutes.
2 Tbsp light vinaigrette 6. When spaghetti squash is almost done,
chop chicken into small pieces and
1. Hard boil eggs and then chop into small halve tomatoes.
pieces. 7. Spray a pan with an oil spray, heat
2. Cook bacon on the stove top (or in the chicken for 7-8 minutes on medium
microwave or oven if you prefer). heat, stirring frequently.
3. Chop tomato, cucumber, and avocado. 8. Add in tomatoes and pesto to the pan
4. Mix all ingredients together for another 2 minutes.
5. No animal protein? Use soy or turkey 9. Add in shredded spaghetti squash to
bacon. the pan for another ~1 minute.
10. Transfer all pan’s contents to a bowl (or
SNACK - Orange & String Cheese back to the spaghetti squash shell) and
top with cheese (and salt & pepper if
1 orange you like!).
1 string cheese 11. No animal protein? Use tofu or beans.
No dairy? Use extra dairy-free pesto
(available at most stores).
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 into small pieces. popped version.
2. Spray pan with an oil spray & add in 2. Mix in nuts (roasted, salted is fine!) and
peppers. Cook on medium heat. seasoning.
3. After ~3 minutes, add in eggs for 3. No nuts? Use seeds.
another 2 minutes.
4. Top with salt and pepper, or everything
bagel seasoning if you have it. DINNER - Bell Pepper Subs

1 red bell pepper

LUNCH - Tuna Salad and Veggies 4 oz ground turkey
1/2 cup canned, crushed tomatoes
1 can tuna 1/3 cup shredded mozz cheese
1 Tbsp mayo Dashes: basil, oregano, salt, pepper
1 1/2 cups celery stalks
1/2 cup grape tomatoes 1. Preheat oven to 400 degrees F.
1 apple 2. Spray a pan with an oil spray.
3. Cook ground turkey ~7 minutes on
1. Mix tuna with mayo  medium heat, until no longer pink.
2. Dip veggies into tuna 4. Add in tomatoes and spices for ~2
3. Have apple on the side (not pictured) 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, a vegan
meat-replacement (available at most
stores!), or beans.
Do you want to stop dieting, and
permanently lose 5 to 50 pounds?
Are you sick of eating “perfectly” all day and then overdoing it at night?
Do you want to feel totally in control around food, and stop emotional
eating?
Are you tired of wasting food in your fridge, money on expensive
supplements, or your whole weekend making complicated, 20-ingredient
recipes?
Do you know you’re not living to your fullest potential, because you're not
feeling confident or have low self esteem?

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The simple system to lose weight
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Permanently lose 5-50 pounds

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