A Simple Meal Plan that Works Wonders for Body Transformation

So why a SIMPLE MEAL PLAN? When I first started my body transformation I didn’t just jump into clean eating. I took my time, I did little things here and there until I got to a point where I could feel like I could stick to a clean eating plan. These small things, done one at a time, helped me see progress and encourage me to get to a point where I could easily do Food Prep, track my calories and macro nutrients, and follow a meal plan.

Junk Food Photo - Simple Meal Plan

The Things I Did to Prepare to Eat Clean:

  • Stopped Drinking Soda
  • Got Rid of French Fries
  • Stopped Eating Out
  • Quit Eating Processed or Junk Foods Daily
  • Got Rid of Bad Carbs – Sugar, White Flour.

I did not do all of these things at one. I started with the first item on the list and when I mastered it I went on to the next one. Some became easier to do so I combined a couple. It does take some self discipline to do this but if you NEVER GIVE UP, despite setbacks here and there, you will do it.


Cheat Meal

You have probably heard someone say “this is my cheat day or cheat meal”. And while it sounds funny to hear it, when you start to deprive your body of tasty, salty, and sweet items your body craves them. Sometimes even more. So I didn’t do this. In the beginning I had a cheat weekend in which If I craved something I ate it… but in moderation. Then I went to a single cheat day. Then finally I am where I have a single cheat meal. For me it was a  lifestyle change of 90% clean eating and 10% bad eating. You can do this by total calories, or how I like to do it, by meals consumed in a week.

So if I eat 6 meals per day 7 Days a Week that is 42 Meals.
Of those 42 meals I can have 4 Cheat Meals, basically anything I want (within reason see below).
But the trick is to try and stay in your Calorie Range for each cheat meal or within your total daily allotment of calories.
And since I do not like to worry about that I usually just have One Cheat Meal a week where I go hog wild.

As you move to cleaner eating you will find you stop craving the items you used to love, and you like the way your body feels with nutritious healthy food.


The reason I go with a simple meal plan is because it makes my life so much easier.

  1. I do not have to spend hours in the kitchen each day cooking,
  2. There are is no indecision when trying to decide what I want to eat. I already know,
  3.  and I do not worry about if I am getting the right nutrients and in the correct amounts.

Simple is better folks, a complicated life leads to less willpower because you are spending to much of your time trying to make up your mind. Life is always easier when you follow a plan.

With that being said here is my simple meal plan that I follow each week. When I get bored or tired of something I switch it up. But I always have the plan ready to go. On the weekend (usually Saturday or Sunday) before the week I prepare all the foods. Then eating my food is as easy as heat and eat. Or a quick make in the pan.

My total calorie intake is about 2000 calories a days.


This is pretty easy for me and I can cook it all in about 8-10 minutes. For me I make a habit stacking ritual out of it. First I heat the pan, I throw in the oatmeal into the microwave for 2 minutes. Then I do the dishes from the night before. Put the egg white in the pan.

Put food and water in the bowls for the dogs. Heat the sausage in the microwave for 1 minute. Turn on the computers in my office and put the oatmeal on my desk. Take my vitamins, plate the eggs, top with salsa. Grab a spoon, water bottle and eat at my desk while reading the current events, world, local, and sports.

Bam! Everything is done in about 10 minutes or less. If you want it on the go, put it all in a bowl and eat it on the way.

6-8 Large Egg Whites –  for these I just spray a non-stick pan with some Pam and cook them. You can add some Pict Sweet Veggies to them if you want for an omelette.

2 TBS. of Chi Chis Salsa – I just spoon this over the eggs for some flavor. Or my homemade Salsa which is easy to make.

1 Packet or 1/3 Cup of Instant Oatmeal – I use the packets because I can get some variety. The weight control oatmeal from Quaker is best because it is higher in protein.

2 Al Fresco Country Style Chicken Sausage, or you can use Butterball Inspiration Turkey Sausage, serving size is 3 links.

Total Calories: 372



What I do here is I make four turkey rolls with 2 pieces of deli meat, 1/2 slice of cheese, mustard, lettuce, and top it with one cherry tomato. I just fold and eat them like tacos. Delicious! You can add an Avocado if you need more fats in the diet. If I am on the go I can substitute this with a protein bar. Or they are easily made ahead of time and easy to take with you.

8 Slices – Oscar Meyer Deli Fresh Chicken Breast (high in protein and lower in sodium than other brands).

2 Slices – Light Provolone Cheese from Sargento torn into 4 pieces.

1 TBS of Yellow Mustard basically I squirt some on each roll.

1.2 Ounces of Mixed Green Salad

4 Cherry Tomatoes

Total Calories: 164

simple meal plan turkey rolls


1 Cup of Shredded Chicken Breast, or Turkey Breast (made ahead of time in a crock pot).

1/2 Cup of Brown Rice (made ahead of time in a rice cooker). Put these into baggies 1/2 cup single serving.

2 Cups of Broccoli (I buy the Steamfresh Brand and just heat it in the microwave and pour it on top).

Top with Mrs. Dash Salt Free Seasoning, Cholula Hot Sauce, or Green Salsa, Tapitio or other low sodium hot sauce.

Total Calories: 372


Protein Bar

Single Scoop of Protein Powder or

1 Cup of Fat Free Cottage Cheese topped with my homemade Salsa or store bought fresh Pico de Gallo

Total Calories: 403



8 Ounce Sirloin, Chuck or Flat Iron Steak.

1/2 Cup of Brown Rice

2 Cups of Normandy Blend Vegetables – usually Broccoli, Carrots, and yellow Squash.

Total Calories: 530



1 Small Container of Triple Zero Oikos Greek Yogurt

Total Calories: 120


One more important thing,  I drink 8-10 16.9 liter bottles of clean water a day, or at least a gallon of water each day. This is probably one of the most important things you can do because water helps with quite a few different processes in the body.


So there you have it. A simple meal plan that I use each day. It is easy to prep for and have ready to go. I spend no more than 15-30 minutes each day preparing all meals. Most of the prep work is done ahead of time. This is really easy to do and does not take much time at all.

So what is your meal plan?