Formula for a weight-loss meal for one



You're tired of looking at meal plans or reading cookbooks that only include servings for 4 to 6 people. 

You also want to stick to simple recipes that require everyday ingredients so you're not left with unused ingredients. 

The key to creating an effective weight-loss routine is enough consistency, with a little wiggle room. If you know the basic formula for creating a healthy meal, you can do your own meal planning. 

This basic formula helps me keep weight-loss and weight-management goals top of mind and leaves me time to do things other than meal plan during the day. 


The weight-loss formula = Lean protein  +  Brown rice or quinoa + vegetables 

*if you're on keto, substitute zucchini or other veggies for starches. 

These are typical examples of a meal plan for a flexitarian: 

Day 1

Breakfast: 1/2 cup oatmeal with 1/4 cup berries + 1 tablespoon almonds or almond butter
Snack: Rice cakes with cheese or hummus and 1 piece of fruit

Day 2

Breakfast: Almond Butter smoothie with spinach
Snack: Hummus with carrots, celery and some cherry tomatoes
Lunch:  Avocado BLT with side of yogurt with almonds and cinnamon

Day 3

Breakfast: Avocado toast and yogurt with some fruit
Lunch:  Mozzarella-tomato salad with lentil soup
Dinner: Grilled pork chop and apricot salad with side of brown rice or quinoa

Day 4

Breakfast: Hot quinoa with pecans and 1 teaspoon brown sugar
Snack: Peanut butter and fruit
Lunch:  Lentil-brown rice and veggie bowl









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