Making a meal plan that works on the go

February 3, 2017|

In nursing school, I found nutrition incredibly interesting, but the real education came when I used a nutritionist to break down the why and how to eat certain foods and the purpose of omitting certain foods. My nursing background did help me understand, and I became fascinated, especially when I started seeing results.

It was then that I was introduced to meal plans. A meal plan is the organization of specific foods, amounts and times to eat.

Daily intake of five to six meals are based around your activity level.  While the equation is relatively simple to calculate your proteins, fats and carbs, a nutritionist or lifestyle coach is more knowledgeable in really gearing your meal plan to your specific goals and daily trends.

Here is one client’s daily sample meal plan. She is trying to lose weight with little or no exercise.


Meal 1

4 oz. protein

30 g carbs


Meal 2

3 oz. protein

1 cup veggies


Meal 3

4 oz. protein

5 oz. complex carbs

1 cup veggies

or Paleo meal


Meal 4

3 oz. protein

1 cup veggies


Meal 5

4 oz. chicken

1 cup veggies

Meal plans are created for various reasons: leaning out, weight gain, building muscle and weight maintenance. A client may go through a couple different meal plans before reaching his or her goal, and those meal plans could change weekly depending on the success or lack of results that the client and coach see.

One of my joys is being in the kitchen, and the last thing that I want to do is take that away from someone. There are DIY meal plan packages that allows you to receive tips, ideas and recipes to help you be efficient. Keep it simple and make few changes. Start with grilled or baked meats and steamed veggies. Make your own marinades and seasonings to omit unnecessary sugar.

Below is one of my favorite and simple recipes.




  • ½ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ tsp cumin
  • ⅛ tsp cayenne pepper
  • 1 tsp coconut sugar
  • ½ tsp salt
  • ½ tbsp tapioca flour

Note: This is an excellent seasoning to use for tacos as well


  • 2 small (or 1 large) onion
  • 2 medium green bell peppers
  • 1 medium red bell pepper
  • 2 lb. chicken breast
  • 2 tbsp olive oil or coconut oil
  • ½ medium lime (optional)
  • Tortillas or lettuce


  1. Heat oven to 400 degrees. Mix ingredients for the seasoning in a small bowl and set aside. Cut the onion and bell peppers into ¼- to ½-inch-wide strips. Place them in a 9×13 casserole dish. Slice chicken into very thin strips and add it to the casserole dish with the vegetables.
  2. Sprinkle seasoning over meat and vegetables. Drizzle oil over everything and use your hands to toss the ingredients until everything is well coated in oil and seasoning. Bake for 35-40 minutes, stirring halfway through. Squeeze the juice from the lime over dish once it comes out of the oven.
  3. Scoop a small amount of meat and vegetables into the center of each tortilla. Serve in flour tortillas (for kids) and lettuce boats to fit meal plan. You can occasionally find paleo tortillas where healthy foods are sold.

Leave a Reply