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Family 100lb meal plan & guide

There’s an emphasis on eating more real, wholesome foods and being plant dominant in our diets.  I think the best style of eating to achieve that is the Mediterranean diet since it allows for a bit of everything in moderation, while maintaining a strong focus on fresh (not processed) foods and vegetables.

 

REQUIREMENTS

  • Must drink at least 9 cups of water EACH day
  • Coffee
    • Limited to 4 times/week
    • Must be black OR mixed with unsweetened almond milk (or 2% milk)
    • Vanilla flavoring can be added
    • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
  • Tea and Herbal blends
    • Unlimited amount
    • At least 1 cup/week
    • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
  • Wine
    • Limited to 3 drinks/week
    • Measured 4oz each serving
  • Liquor
    • Limited to 2 drinks/week
    • 3oz limit per serving
    • No sugary mixed drinks – mixer must be raw lemon/lime/grapefruit, soda water or mineral water (i.e., Topo Chico, etc)
  • Soda
    • Once a week
    • Diet sodas – limited to 3 times/week
  • Meat/fish only once a day for the first 10 days of trying it out
  • Must take at least 15 – 20 minutes to finish your meal. Limit distractions at meal time from devices.  Be present.  Taste the food. Eat slower.

 

POST WORKOUT

  • Only 1 scoop (~25g protein) lean protein (whey or vegan) OR 2 scoops (~20g protein) collagen protein mixed with flavored water, coffee or tea
Prep 10min
Cook 5min
Total 15min
250cal

Ingredients

4 Servings

  • 1 1/2 cups frozen corn
  • 1 medium red bell pepper, diced
  • 1 cup cooked brown rice (medium-grain or long-grain)
  • 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
  • 1/2 medium cucumber, diced
  • 1 large ripe avocado, diced
  • 1/2 medium red onion, diced
  • 1 cup finely chopped cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar (OPTIONAL)
  • hot sauce to taste (I used Tabasco)
  • sea salt & pepper to taste

 

Nutrition per serving

Calories250cal
Protein5g
Fats13g
Carbs33g
Sodium600mg
Fiber7g
Sugar6g
See Full Recipe
Prep 5min
Cook 15min
Total 20min
428cal

5 Servings

  • 1 tablespoon olive oil
  • 1/2 cup diced (red) onion
  • 1 tablespoon garlic, minced
  • 3/4 cup frozen corn
  • 4 cups cooked (rainbow) quinoa
  • Substitute: brown rice; farro
  • 1 cup diced (colorful) bell peppers
  • 8oz (two 4oz) green chile peppers
  • 1/2 can (~7.5oz) no-salt added black beans, drained
  • 1/3 cup fresh chopped cilantro, tightly packed
  • SHRIMP
  • 1 1/2 lb raw jumbo shrimp
  • Substitute: chicken; tempeh; tofu; lean beef
  • 1 tablespoon chili powder
  • 2 teaspoons (smoked) paprika
  • 1 tablespoon dried oregano
  • Garnish
  • fresh lime

Nutrition per serving

Calories428cal
Protein39g
Fats9g
Carbs49g
Fiber9g
Sugar7g
See Full Recipe
Prep 5min
Cook 25min
Total 30min
386cal

Ingredients for 4 servings

  • 2 tablespoons olive oil
  • 1 small white onion, diced
  • 1 tablespoon fresh garlic, minced
  • 1lb Rotisserie chicken meat, pulled apart (and skin removed)
  • 1 can (15oz) garbanzo (chickpeas), drained
  • 1 zucchini, chopped
  • 1/2 cup pitted Kalamata olives (OPTIONAL)
  • 1 1/2 tablespoons The Fit Cook LAND blend (OR your choice of dried herbs)
  • 1 can (14.5oz) diced tomato
  • 4 tablespoons tomato paste
  • 4 cups no salt added chicken broth (OR vegetable broth OR water)
  • 2 Bay leaves
  • sea salt & pepper  to taste
  • fresh lemon juice

Nutrition per serving

Calories386cal
Protein37g
Fats14g
Carbs30g
Fiber8g
Sugar7g
See Full Recipe
Prep 5min
Cook 10min
Total 15min
410cal

Ingredients for 5 servings

  • spray olive oil
  • 1 can (15oz) garbanzo, drained
  • 1 medium zucchini, chopped into  1/2-inch pieces
  • pinch of sea salt & pepper
  • 2 tablespoons sun-dried tomato olive oil
  • 3 garlic cloves, minced
  • 1 medium white onion, chopped
  • 4 cups cooked (medium grain) brown rice
  • 2/3 cup chopped parsley, tightly packed
  • 1/2 chopped fresh dill
  • 1/2 cup chopped sun-dried tomatoes
  • 4oz  sliced/chopped Kalamata olives
  • 2 tablespoons The Fit Cook Land seasoning
  • 1 tablespoon lemon zest
  • juice from 1 lemon
  • sea salt & pepper to taste

Nutrition per serving

Calories410cal
Protein9g
Fats16g
Carbs59g
Sodium1280mg
Fiber9g
Sugar5g
See Full Recipe
370cal

Ingredients for 4 servings

  • 2 tablespoons olive oil
  • 1 lb raw jumbo shrimp
  • 1/2 lb lobster meat (OR substitute in more shrimp*
  • Pinch of sea salt & pepper
  • 1 1/2 pints (~3 cups) cherry tomatoes
  • 1 green bell pepper, diced
  • 14oz (~3 cups) frozen corn
  • 4 garlic cloves, minced
  • 1 1/2 tablespoons The Fit Cook Southern Creole Cajun seasoning
  • 1/2 cup Sauvignon blanc (white wine) OR chicken/seafood broth OR white wine vinegar
  • 2 tablespoons of vegan butter
  • Garnish
    • Torn basil

Suggested sides:

  • Toasted sourdough bread
  • Brown rice and jasmine rice
  • Arugula salad

(*) Note: Lobster can be pricey.  I am using leftover frozen lobster meat but it is NOT required for this recipe.  Just use shrimp.

Nutrition per serving

Calories370cal
Protein28g
Fats15g
Carbs34g
Sodium1190mg
Fiber6g
Sugar8g
See Full Recipe
Recipe 6

BREAKFAST OPTION 1

Ingredients

  • 2 – 3 boiled eggs (or scrambled)
  • 1 slice toasted sourdough
  • ½ avocado
  • Sea salt, pepper, hot sauce, etc

Recipe 7

BREAKFAST OPTION 2

Ingredients

  • Easy Basic Overnight Oats
    • ½ cup quick oats or rolled oats
    • 1 cup almond milk
    • Cinnamon or pumpkin spice
    • 1 tablespoon honey or agave or maple syrup
    • BONUS – 1 scoop whey protein powder (just add a bit more almond milk)
  • 2 – 3 boiled eggs

SNACK IDEAS (OPTIONAL)

  • 7oz 2% Greek yogurt or cottage cheese with a serving of fruit
  • 1/3 cup raw nuts/seeds with a serving of fruit
  • 1 serving (100 calories) air-popped popcorn

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Details

Prep 25min
Cook 55min
Total 1h 20min
Total Calories: 1844cal
Total Carbs: 205g
Total Fats: 67g
Total Protein: 118g
Total Sodium: 3070mg
Total Fiber: 39g
Total Sugar: 33g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!