Sample Meal Plan

//Sample Meal Plan

Sample Meal Plan

After posting my results from Kayla Itsines’ BBG 1.0, I had lots of questions about food so I put together a sample meal plan of what a typical day looks like…hope this helps!

The hardest part of any fitness/workout program is trying to figure out what to eat! I had a lot of people reach out to me after reading my first Kayla post. Most people said they felt the same way about eating too less to lose weight, which eventually results in eating too much later. I’ve learned throughout these past 13 weeks that it’s all about balance. There is not one specific food group I avoid (dairy, sweets, carbs, ect.) because it is not realistic for me to avoid those foods forever. I just try to keep it all in moderation.

Here is Kayla’s meal plan with serving sizes that I try to follow, but sometimes it’s hard to hit all of these numbers exactly.

Breakfast: 

1/2 cup oats + 1/2 banana + whatever fruit toppings I am feeling that day (within the Kayla fruit serving guidelines)

1 egg + 3 egg whites

Mid-morning snack: 

Plain Chobani Greek Yogurt + chia + fruit + stevia (I avoid the flavored yogurts because they have a lot of sugar)

Lunch: 

4-6 oz of a protein

an entire zucchini sautéed (unless it’s like massive)

1/2 cup- 3/4 cup of rice or quinoa (depending on my level of activity that day. If I am working out, then 3/4 a cup)

-sometimes a side salad too if I am still hungry

Snack: 

Questbar +

Handful of nuts

OR

2 slightly salted rice cakes with PB & banana

WORK-OUT (usually mid-afternoon)

Dinner:

A piece of Ezekial bread with avocado, salt & pepper OR a few piece of melba toast crackers with laughing cow or babybel cheese (I just really love cheese… so that’s not recommend haha) OR for another form of carb: 4 oz of a sweet potato

A side salad (a massive handful of spinach leaves with olive oil + lemon juice + salt & pepper)

5 oz of a protein

Tons of veggies (I don’t really measure vegetables, just make whichever I like and eat until I am full) I make lots of stir frys*

Dessert: 

I’d be lying if I said I didn’t eat it!

My top three:

A few pieces off of a salted almond dark chocolate bar I get at Kroger

My quest bar concoction (click to read)

Or arctic zero ice cream

I try not to eat sweets every night unless I really want them. 


This sample meal plan is a pretty good idea of what a day of eating looks like for me. I am not a dietitian and I haven’t mastered all aspects of the food department. However, I do know that eating enough wholesome foods throughout the day will keep you from crashing/binging later.

I never let myself get to a point where I am starving because then I will just start eating like a maniac. Also, I try to pick certain times to eat consistently throughout the day. I hope this helps! And if anyone has anymore questions about ANYTHING. Just comment below or email/message me!! I’m happy to help! Xx

By |2015-09-11T14:53:57+00:00September 9th, 2015|Health|Comments Off on Sample Meal Plan