Sample Meal Plan


  • Hey P20’ers!
    Wanted to share what I ate today (took less than 15 min. to prepare each meal). Not the fanciest but it works when I’m busy! I’m hoping to make one of the delicious recipes later this weekend but for those who are also short on time this may be helpful!

    Breakfast: 1 cup of coffee with organic unsweetened soymilk, 1 banana w/ 2T organic peanut butter and cinnamon
    Lunch: Large salad with mixed greens, herbs, 3 baby beets (the ones that are already cooked from Trader Joe’s!), handful of pumpkin seeds, 1/2 can organic garbanzo beans, olive oil + balsamic vinegar as dressing, salt + pepper
    Snack: Apple (and farmer’s market samples…)
    Dinner: Chicken breast, sprouted hummus (to dip my chicken in – love doing this!), roasted broccolini, roasted sweet potato
    Dessert: Golden milk latte

    Recipe I plan on making this week: https://prescribe-nutrition.com/recipes/date-power-balls/

    I’d love to see what’s on your meal plans or what recipes you have saved! Share your recipes/ meal plans below!

    Posted by: icon Lia C - PN Nutritionist

  • Good morning, PN peeps!
    Ohhh…I love adding a Golden Milk Latte in for dessert! Trying that tonight – thanks for the idea, Lia!

    Here is my meal plan for the day…
    Breakfast: Two eggs, 1/4 avocado and some leftover roasted veggies from last night (always try to make extra for the next day)

    Lunch: Shrimp and quinoa bowls with peanut sauce (see recipes) – I make this the night before for an easy grab-n-go lunch.

    Snack: Apple dipped in sunbutter

    Dinner: Honey Dijon Sheet Pan (see recipes), add chopped carrots and broccoli drizzled with olive oil

    Dessert: 2 dates stuffed with almond butter (so darn good) – my 6-yr-old LOVES them too.

    I’d love to hear what others are eating this week…and/or if you have any questions. We are here to help provide ideas! Happy Wednesday, everyone!

    Posted by: icon Christina S - PN Nutritionist

  • Are there sample weekly meal plans that you can then tweak based on your likes? I’d like to do some shopping/meal prep this weekend to set myself up for next week (also to help use up produces/use multiple ways, etc.). Thanks!!

    Posted by: ksperling19

  • Hi Karoline! Yes, you can actually build your own meal plans based on your (and your families) likes/preferences. I recommend watching the two videos on how to save favorite recipes and build a meal plan. There are templates within the meal plan section of the P20 portal that you can populate. We recommend making larger batches at dinner so that you have enough for lunch the next day. Also, check out the overnight oats recipes for busy mornings…and the slowcooker or one-pan sheet meals for dinners. For example, the honey dijon chicken is a huge hit with my family so I always make a double batch so that we have enough for two meals. Hope this helps!

    Posted by: icon Christina S - PN Nutritionist

  • After a cheat night of a glass of wine while dining with friends, I feel better about my super delicious lunch that took me 3.5 minutes to prepare! Win! Loving the Bragg dressing!

    Attachments:

    Posted by: Maryguider

  • Mary! This looks super delicious…and you can’t beat 3.5 minutes to prepare! Thanks for sharing the image. So glad you liked the Braggs dressing as well. You are inspiring me to try this for lunch tomorrow! xx

    Posted by: icon Christina S - PN Nutritionist

  • Tha is everyone, this is helpful. I understand I can make my own meal plan with the recipes, but a sample from PN would still be very helpful. I can’t always tell from looking at the recipes if they meet the protocol we are supposed to be following. I understand I can select the grain-free option, but some recipes still have honey or maple syrup. I thought we weren’t supposed to have those. Am I missing something?

    Feeling lost.

    Thanks
    Lisa

    Posted by: lkbarnidge

  • Hi Lisa,
    Feel free to save any of the recipes inside the program to your favorites and add to your meal plan. We do suggest eliminating processed sugar and foods that contain added sugar but some of our recipes use natural sweeteners like coconut sugar, honey, and maple syrup. We allow these in moderation since you’re using them to cook foods at home (win!) and the recipes as a whole are generally healthy. If you’d like a “stricter” program, by all means, choose recipes without sugar or experiment with a non-caloric sweetener like stevia. We just wanted you to have the flexibility to choose/ remove as you wish for a more personalized program. We will keep adding sample meal plans to the discussion, too, since it sounds like that’s helpful!

    Posted by: icon Lia C - PN Nutritionist

  • Hi Lisa, In past P20 programs there was a grain-free path that participants started on Week 2 so perhaps that is where the confusion is coming in. The P20 program this time around is not restricting grains and natural sugars. Honey and maple syrup in moderated are A-ok. The entire protocol is outlined in the welcome materials – this includes what we eliminate for 20 days (and why) as well as a handy P20 pyramid for reference. Please let us know if you have any more questions! Happy to help.

    Posted by: icon Christina S - PN Nutritionist

  • Adding on to meal plan sharing – Saturday
    Breakfast- made corn tortillas with eggs, and spinach for breakfast
    **went to trader joes before lunch
    Lunch – spinach, arugula, chickpea, and fresh strawberry salad. Primal kitchen greek dressing. Added 1/2 cup of the “8 healthy veggies” prechopped from trader joes
    Dinner – honey dijon roasted sheet pan chicken. Kid approved! More salad
    Dessert – 2 strawberry cookies (made at lunch) -also Kid approved!. Apple Cinnamon herbal tea.

    Sunday
    Breakfast – crockpot oatmeal
    Lunch – same salad as Saturday, no strawberries, so will add apples
    Dinner – Go To Chicken – save the rest for lunches next week
    Dessert – Handful of granola pieces and herbal tea

    Posted by: LWBETH20

  • Lisa! Well, done. Wow…your meal plan is truly inspiring AND I love the fact that your kiddos are approving of the recipes – huge WIN!
    Thank you so much for sharing. Stay tuned for a PN meal plan sample coming your way this week and we’d love to hear more ideas from you as you go along. Sending you a high five!! Hope you are feeling amazing too!

    Posted by: icon Christina S - PN Nutritionist

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