an introduction to meal planning get results, turn your clients into raving fans … ·...
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An Introduction to Meal Planning
Get Results, Turn Your Clients into Raving Fans &Increase Revenue
That Clean Life
thatcleanlife.com
Template7 days
Mon Tue Wed Thu Fri Sat Sun
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Abigail Hopkins
http://abigailswellness.inc
Sample Meal PlanAbigail's Wellness Inc.
This is what a Program looks like when you export it using That Clean Life for Business. You will upload your logo so it will include
your own personal branding, including your name and website.
You can add any notes or special instructions for your client here in this brief.
You can build meal plans like this using our recipes or input your own recipes. The grocery list will always be automatically
generated and itemized based on what meals you add.
You can choose to create a complete program like this with a meal plan, grocery list, nutrition insights and recipes. You can also
create a simple recipe e-book like "High Protein Breakfasts".
You can also choose to export a less visual, printer-friendly version of your programs if you'd like.
Have more questions about That Clean Life for Business? We'd love to chat! Shoot us an email to [email protected] or
book a demo with us at thatcleanlife.com/demo.
Abigail
Co-founder
Abigail Hopkins
http://abigailswellness.inc
Sample Meal Plan6 days
Mon Tue Wed Thu Fri Sat
Blueberry Overnight Oats Blueberry Overnight Oats Lucky Green Smoothie Lucky Green Smoothie Spinach & Goat Cheese
Omelette
Spinach & Goat Cheese
Omelette
Avocado Egg Salad
Collard Wraps
Cream of Broccoli Soup Chickpea, Avocado &
Feta Salad
Chicken, Spinach &
Mushroom Pasta
Spinach, Tomato & Goat
Cheese Pizza
Fish Tacos with
Pineapple Salsa
Celery with Sunflower
Seed Butter
Cashews & Clementines Organic Popcorn Organic Popcorn Almond Butter Apple
Sandwiches
Almond Butter Apple
Sandwiches
Cream of Broccoli Soup Chickpea, Avocado &
Feta Salad
Chicken, Spinach &
Mushroom Pasta
Spinach, Tomato & Goat
Cheese Pizza
Fish Tacos with
Pineapple Salsa
Grilled Portobello
Mushroom Pizzas
Cashews & Clementines Celery with Sunflower
Seed Butter
Strawberry Ice Cream Strawberry Ice Cream Maple Roasted Almonds Maple Roasted Almonds
Bre
akfa
st
Lu
nch
Sn
ack 1
Din
ner
Sn
ack 2
Abigail Hopkins
http://abigailswellness.inc
Sample Meal Plan6 days
Mon Tue Wed Thu Fri Sat
Calories 1528
Fat 92g
Carbs 141g
Fiber 38g
Sugar 43g
Protein 57g
Cholesterol 279mg
Sodium 1047mg
Vitamin A 8352IU
Vitamin C 219mg
Calcium 735mg
Iron 16mg
Calories 1502
Fat 83g
Carbs 159g
Fiber 40g
Sugar 47g
Protein 54g
Cholesterol 8mg
Sodium 942mg
Vitamin A 6369IU
Vitamin C 209mg
Calcium 700mg
Iron 17mg
Calories 1141
Fat 49g
Carbs 143g
Fiber 26g
Sugar 42g
Protein 47g
Cholesterol 67mg
Sodium 510mg
Vitamin A 6584IU
Vitamin C 141mg
Calcium 280mg
Iron 10mg
Calories 1444
Fat 81g
Carbs 147g
Fiber 22g
Sugar 41g
Protein 46g
Cholesterol 64mg
Sodium 819mg
Vitamin A 9053IU
Vitamin C 144mg
Calcium 245mg
Iron 10mg
Calories 1849
Fat 125g
Carbs 130g
Fiber 32g
Sugar 42g
Protein 66g
Cholesterol 602mg
Sodium 1879mg
Vitamin A 9829IU
Vitamin C 119mg
Calcium 483mg
Iron 11mg
Calories 1414
Fat 87g
Carbs 111g
Fiber 29g
Sugar 45g
Protein 64g
Cholesterol 602mg
Sodium 1569mg
Vitamin A 8412IU
Vitamin C 119mg
Calcium 460mg
Iron 9mg
Abigail Hopkins
http://abigailswellness.inc
Sample Meal Plan63 items
Fruits
4 Apple
4 Avocado
4 Banana
1 cup Blueberries
8 Clementines
3 1/4 Lemon
6 Lime
1/2 cup Pineapple
Breakfast
1/2 cup Almond Butter
3 tbsps Maple Syrup
Seeds, Nuts & Spices
1 cup Almonds
2 1/2 tsps Black Pepper
2 cups Cashews
2 tbsps Chia Seeds
2 tsps Cinnamon
1 tsp Dried Basil
1/4 cup Ground Flax Seed
1/2 cup Hemp Seeds
1/2 tsp Red Pepper Flakes
2 1/4 tsps Sea Salt
0 Sea Salt & Black
Pepper
1 cup Slivered Almonds
2/3 cup Walnuts
Frozen
8 Brown Rice Tortillas
3 cups Frozen Mango
2 cups Frozen Strawberries
Vegetables
18 cups Baby Spinach
1 cup Basil Leaves
5 cups Broccoli
1 Carrot
11 stalks Celery
2 cups Cherry Tomatoes
2 cups Collard Greens
1/2 Cucumber
6 Garlic
6 1/2 stalks Green Onion
1 Jalapeno Pepper
1/4 cup Parsley
2 cups Portobello
Mushroom
2 Portobello
Mushroom Caps
1 Red Bell Pepper
1/2 cup Red Onion
1 1/2 Sweet Onion
1 Tomato
Boxed & Canned
1 1/2 cups Brown Rice Penne
2 cups Chickpeas
2 cups Green Lentils
8 cups Organic Popcorn
1 cup Organic Salsa
Baking
1 1/2 cups Oats
Bread, Fish, Meat & Cheese
8 ozs Chicken Breast
1/4 cup Feta Cheese
1 3/4 cups Goat Cheese
2 Tilapia Fillet
Condiments & Oils
2 1/4 tsps Balsamic Vinegar
1 tbsp Coconut Oil
1 tbsp Dijon Mustard
3/4 cup Extra Virgin Olive Oil
1/2 cup Sunflower Seed
Butter
1 1/2 tsps Tamari
Cold
15 Egg
1 1/2 cups Unsweetened
Almond Milk
Other
13 1/2 cups Water
Abigail Hopkins
http://abigailswellness.inc
Blueberry Overnight Oats8 ingredients · 8 hours · 4 servings
Directions
1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water
together in a large tupperware container. Stir well to mix. Seal and place in
the fridge overnight (or for at least 8 hours).
2. Remove oats from fridge. Use single-serving size mason jars and place a
large spoonful of the oat mix in the bottom of each, then a layer of
blueberries followed by a layer of slivered almonds. Repeat until all
ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or
cold!
Ingredients
1 1/2 cups Oats
1 1/2 cups Unsweetened Almond Milk
2 tbsps Chia Seeds
2 tbsps Maple Syrup
1 tsp Cinnamon
1/2 cup Water
1 cup Blueberries
1 cup Slivered Almonds
Nutrition
Calories 365 Cholesterol 0mg
Fat 19g Sodium 74mg
Carbs 42g Vitamin A 209IU
Fiber 9g Vitamin C 4mg
Sugar 11g Calcium 300mg
Protein 12g Iron 4mg
Abigail Hopkins
http://abigailswellness.inc
Spinach & Goat Cheese Omelette7 ingredients · 20 minutes · 2 servings
Directions
1. Heat coconut oil in medium-sized frying pan over medium heat.
2. In a bowl, mix together eggs, sea salt and black pepper. Whisk until frothy.
Divide into portions.
3. Pour 1 portion of the egg mixture into the frying pan and let cook until
almost set. Place some spinach and goat cheese on one half of the
omelette and then fold the other half over on top. Remove from heat and
transfer onto a plate. Top with salsa.
4. Repeat with remaining ingredients. Enjoy!
Notes
No Goat Cheese
Use feta cheese instead
Ingredients
1 1/2 tsps Coconut Oil
6 Egg
1/2 tsp Sea Salt
1 tsp Black Pepper
2 cups Baby Spinach
1/2 cup Goat Cheese (crumbled)
1/2 cup Organic Salsa
Nutrition
Calories 346 Cholesterol 568mg
Fat 24g Sodium 1237mg
Carbs 8g Vitamin A 4030IU
Fiber 1g Vitamin C 13mg
Sugar 4g Calcium 139mg
Protein 24g Iron 4mg
Abigail Hopkins
http://abigailswellness.inc
Avocado Egg Salad Collard Wraps7 ingredients · 20 minutes · 2 servings
Directions
1. In a mixing bowl, combine chopped eggs, avocado, lemon juice, green
onions, dijon mustard and season with sea salt and pepper to taste. Mash
with fork until creamy.
2. Wrap up in collard greens and enjoy!
Notes
More Carbs
Wrap in a brown rice tortilla.
Make it Spicy
Add clean hot sauce.
Ingredients
2 cups Collard Greens (washed
and stems cut off)
3 Egg (hard boiled and
chopped)
1 Avocado (peeled and pits
removed)
1/4 Lemon (juiced)
2 1/2 stalks Green Onion (chopped)
1 tbsp Dijon Mustard
Sea Salt & Black Pepper
(to taste)
Nutrition
Calories 294 Cholesterol 279mg
Fat 22g Sodium 205mg
Carbs 12g Vitamin A 2959IU
Fiber 8g Vitamin C 27mg
Sugar 2g Calcium 146mg
Protein 13g Iron 2mg
Abigail Hopkins
http://abigailswellness.inc
Almond Butter Apple Sandwiches2 ingredients · 10 minutes · 2 servings
Directions
1. Slice the top and bottom off of each apple and discard. Then slice the entire
apple in half so you are left with two rounds. Now cut each half in half to
make 8 rounds. Cut the center core out of each round.
2. Spread 1 tbsp of almond butter on one apple round. Set another round on
top. Repeat, plate and enjoy!
Notes
Nut-Free
Use sunflower seed butter, tahini or pumpkin seed butter instead of nut butter.
Ingredients
2 Apple
1/4 cup Almond Butter
Nutrition
Calories 287 Cholesterol 0mg
Fat 18g Sodium 4mg
Carbs 31g Vitamin A 98IU
Fiber 8g Vitamin C 8mg
Sugar 20g Calcium 120mg
Protein 7g Iron 1mg
Abigail Hopkins
http://abigailswellness.inc
Cream of Broccoli Soup10 ingredients · 30 minutes · 4 servings
Directions
1. Throw your chopped onion, carrot, celery and broccoli in a large pot. Pour in
water and add the dried basil and sea salt. Place over high heat and bring to
a boil. Once boiling, cover the pot and reduce to a simmer. Let simmer for
15 to 20 minutes or until broccoli is tender.
2. In a blender, create your cashew cream by blending together 1 cup of
cashews with 1 cup water. (If you alter the serving size, just keep the
cashew to water ratio 1:1.) Pour the cashew cream in with your veggies and
stir. Now add your green lentils and stir again.
3. Place spinach in the bottom of the blender. Then carefully transfer soup to
the blender and blend to a puree. Ladle into bowls and drizzle with a bit of
olive oil if you fancy. Enjoy!
Notes
Make it Paleo
Omit the lentils.
Ingredients
1 Sweet Onion (chopped)
1 Carrot (chopped)
3 stalks Celery (chopped)
5 cups Broccoli (chopped, incl.
stalks)
6 cups Water
1 tsp Dried Basil
1 tsp Sea Salt
1 cup Cashews
2 cups Green Lentils (cooked,
drained and rinsed)
2 cups Baby Spinach (packed)
Nutrition
Calories 392 Cholesterol 0mg
Fat 17g Sodium 696mg
Carbs 48g Vitamin A 4808IU
Fiber 14g Vitamin C 113mg
Sugar 11g Calcium 177mg
Protein 19g Iron 7mg
Abigail Hopkins
http://abigailswellness.inc
Chickpea, Avocado & Feta Salad9 ingredients · 15 minutes · 4 servings
Directions
1. Combine all ingredients except avocado together in a large mixing bowl. Mix
well with a spatula. Top with avocado when ready to serve. Enjoy!
Ingredients
2 cups Chickpeas (cooked, drained
and rinsed)
1/2 Cucumber (diced)
4 stalks Green Onion (chopped)
1/4 cup Parsley (chopped)
1 Lime (juiced)
1/4 cup Feta Cheese (crumbled)
1 1/2 tsps Extra Virgin Olive Oil
Sea Salt & Black Pepper
(to taste)
1 Avocado (diced)
Nutrition
Calories 268 Cholesterol 8mg
Fat 13g Sodium 100mg
Carbs 30g Vitamin A 976IU
Fiber 10g Vitamin C 17mg
Sugar 6g Calcium 111mg
Protein 10g Iron 3mg
Abigail Hopkins
http://abigailswellness.inc
Spinach, Tomato & Goat Cheese Pizza10 ingredients · 20 minutes · 4 servings
Directions
1. Preheat oven to 410 and line a baking sheet with parchment paper.
2. Create your pesto in a food processor or blender by combining walnuts,
olive oil, lemon juice, half of the baby spinach, basil, sea salt and black
pepper. Blend until smooth. Transfer into a jar.
3. Take the remaining baby spinach and finely chop.
4. Lay your brown rice tortillas on a flat surface. Use a spoon to add desired
amount of pesto and spread evenly across the tortillas. Now top with cherry
tomatoes, goat cheese and chopped baby spinach.
5. Place on baking sheet and bake in the oven for 10 minutes.
6. After 10 minutes, remove and slice using a pizza cutter. Enjoy!
Notes
More protein
Add diced chicken, lentils or chickpeas.
Ingredients
2/3 cup Walnuts
1/2 cup Extra Virgin Olive Oil
1 Lemon (juiced)
4 cups Baby Spinach (divided)
1 cup Basil Leaves
1/4 tsp Sea Salt
1/2 tsp Black Pepper
4 Brown Rice Tortillas
1 cup Cherry Tomatoes (halved)
1/2 cup Goat Cheese (crumbled)
Nutrition
Calories 571 Cholesterol 5mg
Fat 45g Sodium 409mg
Carbs 34g Vitamin A 3445IU
Fiber 6g Vitamin C 20mg
Sugar 5g Calcium 76mg
Protein 9g Iron 3mg
Abigail Hopkins
http://abigailswellness.inc
Grilled Portobello Mushroom Pizzas9 ingredients · 30 minutes · 2 servings
Directions
1. Preheat oven to 420.
2. Add olive oil to a large skillet and heat over medium heat. Add onion and
saute for about 5 minutes or until translucent. Add garlic, cherry tomatoes
and balsamic vinegar and saute for another 5 minutes or until tomatoes start
to burst.
3. Turn off heat and add baby spinach. Stir just until spinach is wilted. Season
the mix with sea salt and pepper to taste.
4. Line a baking sheet with parchment paper. Sprinkle the inside of each
mushroom cap with goat cheese and top with a few spoonfuls of the tomato
mix. Place on baking sheet and bake for 10 to 12 minutes.
5. Remove from oven and slice into halves or quarters with a pizza cutter.
Serve immediately alone or over a plate of baby spinach drizzled with olive
oil and lemon juice. Enjoy!
Ingredients
1 1/2 tsps Extra Virgin Olive Oil
1/2 Sweet Onion (diced)
1 Garlic (cloves, minced)
1 cup Cherry Tomatoes
2 1/4 tsps Balsamic Vinegar
1 cup Baby Spinach
Sea Salt & Black Pepper
(to taste)
2 Portobello Mushroom Caps
1/4 cup Goat Cheese (crumbled)
Nutrition
Calories 136 Cholesterol 5mg
Fat 7g Sodium 99mg
Carbs 15g Vitamin A 2028IU
Fiber 3g Vitamin C 20mg
Sugar 8g Calcium 53mg
Protein 7g Iron 1mg
Abigail Hopkins
http://abigailswellness.inc
Strawberry Ice Cream2 ingredients · 5 minutes · 2 servings
Directions
1. Add frozen bananas and strawberries to food processor and blend.
Occasionally scrape down the sides and continue to blend until smooth
(approximately 3 to 5 minutes).
2. Scoop into a bowl and enjoy immediately as soft serve or for firmer ice
cream, place in an airtight, freezer-safe container and freeze for at least 1
hour before scooping.
Notes
More Creamy
Add 2 tbsp coconut milk.
More Scoopable
Add 1 tbsp vodka to prevent hard freeze.
Make it Chunky
Set aside 1/4 cup of the strawberries before blending and add them to the
processor after blending. Pulse until roughly chopped.
Ingredients
2 Banana (sliced and frozen)
1 cup Frozen Strawberries
Nutrition
Calories 144 Cholesterol 0mg
Fat 1g Sodium 3mg
Carbs 37g Vitamin A 126IU
Fiber 5g Vitamin C 56mg
Sugar 19g Calcium 24mg
Protein 2g Iron 1mg
Day Task Notes
0
Sun
Grocery shop. Grab the grocery list for the Sample Meal Plan and
get to it! Don’t forget to adjust serving sizes if
necessary and mark off any items you already have.
Add any additional items to your list that you might
need.
Freeze your white fish. To preserve freshness. We’ll remind you when to
thaw it out later in the week.
Get started on Blueberry Overnight Oats. For breakfast on Monday and Tuesday. Follow the
recipe and combine oats, almond milk, chia seeds,
maple syrup, cinnamon and water together in a
container. Stir well to mix. Cover and place in the
fridge overnight or for 8 hours.
Make Avocado Egg Salad Collard Wraps. For Monday’s lunch. Store in an airtight container in
the fridge.
Prepare Celery with Sunflower Seed Butter. For snack on Monday and Tuesday. Wash and slice
celery into sticks and portion into individual baggies
or containers. Portion out sunflower seed butter
into small containers. Store both in the fridge.
Sample Meal Plan
Get started on Cream of Broccoli Soup. For tomorrow’s dinner. Wash and slice your sweet
onion, carrot, celery and broccoli and transfer to a
large bowl. Cover and store in the fridge for
tomorrow.
1
Mon
Finish preparing your Blueberry Overnight Oats. Divide into jars. Add blueberries and slivered
almonds. Seal and store in the fridge.
Pack your meals if you are on-the-go. Blueberry Overnight Oats, Avocado Egg Salad
Collard Wraps and Celery with Sunflower Seed
Butter.
Finish preparing Cream of Broccoli Soup. Enjoy for dinner. Set aside enough for tomorrow’s
lunch and freeze any leftovers.
Enjoy Cashews & Clementines for snack.
2
Tue
Pack your meals if you are on-the-go. Blueberry Overnight Oats, Cream of Broccoli Soup
and Cashews & Clementines.
Make Chickpea, Avocado & Feta Salad for dinner. Divide leftovers into containers for tomorrow’s
lunch.
Enjoy Celery with Sunflower Seed Butter for a snack.
Divide Organic Popcorn into baggies. For snacks on Wednesday and Thursday.
Sample Meal Plan
Optional: Cook up chicken breasts for tomorrow
night’s Chicken, Spinach & Mushroom Pasta.
Grill them or bake in the oven at 350 for 30 minutes
(or until cooked through). Let cool then store in the
fridge.
3
Wed
Make your Lucky Green Smoothie. Add all ingredients to a blender and blend until
smooth. Divide into glasses or mason jars.
Pack your meals if you are on-the-go. Lucky Green Smoothie, Chickpea, Avocado & Feta
Salad and Organic Popcorn.
Make Chicken, Spinach & Mushroom Pasta for
dinner.
Divide leftovers into containers for tomorrow’s
lunch.
Make Strawberry Ice Cream for snack. Make enough for tonight and tomorrow. Divide into
snack-sized containers and store in the freezer.
4
Thu
Make your Lucky Green Smoothie. Add all ingredients to a blender and blend until
smooth and creamy. Divide into glasses or mason
jars.
Pack your meals if you are on-the-go. Lucky Green Smoothie, Chicken, Spinach &
Mushroom Pasta and Organic Popcorn.
Make Spinach, Tomato & Goat Cheese Pizza for
dinner.
Enjoy and pack away leftovers for tomorrow’s lunch.
Set out Strawberry Ice Cream to thaw.
Let thaw on the countertop for 15 - 30 minutes, then
enjoy!
Sample Meal Plan
Transfer your white fish to the fridge to thaw. For tomorrow night’s dinner.
Portion out almond butter for Almond Butter Apple
Sandwiches.
Divide almond butter into small containers for
snacks on Friday and Saturday.
5
Fri
Make your Spinach & Goat Cheese Omelette for
breakfast.
Enjoy!
Pack your meals if you are on-the-go. Spinach & Goat Cheese Omelette, Spinach, Tomato
& Goat Cheese Pizza and Almond Butter Apple
Sandwiches.
Tip: Pack a small knife and assemble Almond Butter
Apple Sandwiches just before eating, otherwise they
will brown.
Make Fish Tacos with Pineapple Salsa for dinner. Store leftovers deconstructed in covered containers
the fridge.
Make and enjoy Maple Roasted Almonds for snack. Divide leftovers into containers for tomorrow’s
snack.
6
Sat
Make your Spinach & Goat Cheese Omelette for
breakfast.
Enjoy!
Pack your meals if you are on-the-go. Spinach & Goat Cheese Omelette, Fish Tacos with
Pineapple Salsa and Almond Butter Apple Sandwich.
Sample Meal Plan
Make Grilled Portobello Mushroom Pizzas for
dinner.
Enjoy!
Enjoy Maple Roasted Almonds for snack. Nom nom nom.
7
Sun Free day or eat-up-your-leftovers day. Don’t forget to start your planning and meal prep
for next week!
Sample Meal Plan