The Transformation: Meal Plan

bantingdiet, wiightloss

Since the results from

my transformation

started to become physically apparent I’ve had bucket-loads of requests for more detail on the exact meal plan that got me to where I am.  If you haven’t read the

series of posts

I wrote detailing my journey earlier this year, please note that this meal plan was developed to heal my adrenal glands.  One of the side benefits of doing this was that I turned on my fat-burning hormones and healed my metabolism at the same time.  Result!

I split my plan into two sections – week days and weekends.  I’m hardcore on week days.  I find it saves a lot of time and effort, and is way easier to stick to if I don’t have to think much during the week when I am full-on at the day job.  Being prepared also prevents a lot of the food hi-jacking that can occur when you’re stressed, busy, or faced with cupcakes and other *inSANE treats in the employee kitchens and cafes.

Here’s what my week days look like in the food department:

Monday – Friday

Breakfast –

Hard Core Green Smoothie

, plus all my

vitamins and supplements


Lunch – Large salad of 100% non-starchy veggies + roast chicken, smoked salmon, or hard-boiled eggs.  Choose your lean protein of choice.  I pack my own lunch every day.  It takes 5 minutes to throw together the night before and then I just grab it from the ‘fridge as I head out the door in the morning.  I used

Heinz Salad Cream

for my dressing – it’s from England and I have loved it since the first time I remember eating it as a child.  The fabulous

Dr. Mike

sends me Salad Cream care packages to keep me going.  Stud.

Dinner – Soup from

Eat Smarter! Soups

– favorites include Bacon and Brussels Sprout Chowder, Salmon and Leek Chowder, Clam Chowder; with sautéed veggies or salad if still hungry.  I make a big batch at the weekend and eat it all week so when I get home I just re-heat and slurp it down.

Snacks (if hungry) – handful of hazelnuts or macadamia nuts.  Most days I find I do not need a snack.

At weekends I tend to go with the flow and cook since I have more time.  Weekends are also where I get a lot more variety in to keep my mouth super-happy.

Saturday / Sunday

Breakfast –

Egg dish

(typically 4 eggs) at home or a *SANE

Big Breakfast Adventure

.  I love to eat eggs for breakfast on the weekends, I think because it reminds me of Sunday breakfast when I was growing up – we always had a cooked breakfast and it was my favorite meal of the week.

Coffee – Usually black, but sometimes I’ll treat myself to a cappuccino.

Lunch – Soup from

Eat Smarter! Soups

or a large salad of 100% non-starchy veggies + roast chicken, smoked salmon, or hard-boiled eggs.

Dinner – *SANE

dinner from one of my recipes

, lean protein with sides from

Eat Smarter! Smoothies and Sides

, or, when I am in recipe development mode I’ll eat whatever new *SANE dish I have created.

Dessert – *SANE Ice cream from

Eat Smarter! Ice Creams


Your mileage my vary depending on various factors such as where you are starting from, what your goals are, what your work schedule looks like, etc., but at the very least this should be a good launching-off point for your own plan.  In terms of quantity – I ate until I was full at every meal and found that this kept me satiated until the next one.  In terms of beverages – water, green tea, peppermint tea, and coffee on weekends.

Note: While the food I chose to eat was a critical part of my transformation, check out

all the other things that I did to heal my hormones and metabolism


Happy Eating!

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