Making Healthier Choices Meal Plan (Level 1 to 3)

This is an alternative meal plan to the previous one. ?If controlling calories, practicing portion control and making healthier substitutions sounds realistic, then this is a great kick-start, sample meal plan of how to eat cleaner and diet for weight loss. ?According to the RundleFit Ultimate Nutrition Levels Guide, this plan is perfect for level one, two or three. ?The more raw, organic choices one can make in their meal plan, the better. ?Healthy, organic choices will always outweigh the cheaper alternatives, and one’s body will notice the difference as well.

Everyone is different!

Remember that everyone is different, so this plan may not be right for you. We will provide a plethora of other meal plan options over the year, but If you are interested in a custom meal plan checkout our RundleFit On Demand custom options.

Also, the most vital nutrient is water. You need to drink plenty of water throughout the day and should aim for at least 3/4 gallon. Do your best to avoid processed foods sugar and sodium to avoid excess water retention and a slowed metabolism. Again, work on incorporating more organic, whole foods to take one’s metabolism into overdrive.

As well, Eat five smaller meals throughout the day, eating every 3-4 hours. If you are Vegan, Paleo or gluten-free and need a custom meal plan let us know. (Snack meal should be the same for morning and afternoon snack).

Try this sample meal plan:

Sample Meal Plan (for stellar looking, printable meal plans and guides, become a member).

Please note, these are average values for women. ?Men should try doubling or adding a third extra portion. ?Ask us for guidance if needed.

  1. Breakfast: 1/2-cup-3/4 cup oats, 1/2-cup-1 cup fruit and 3-7 egg whites
  2. Snack: 15-30 almonds, protein shake and an apple.
  3. Lunch: Veggie, chicken and black bean burrito with a whole grain tortilla (1-2 burrito’s)
  4. Snack: Carrots, Celery and 1/2-cup-1-cup humus or same as am.
  5. Dinner: 3oz.-6oz. lean protein (fish, chicken, beans, eggs,) with a big garden salad and 1/2-cup-3/4-cup brown rice.

Below is a food bank of what you should be including in your diet:

All food should be organic, fresh, grass-fed (if beef). (Yes this really does make a difference).

  1. Lean Protein: fish, chicken, beef, soy, tofu, beans, quinoa, protein powder from organic sprouts, (we use organic RAW PROTEIN by Garden of Life).
  2. Fresh vegetables and fruits (non-starchy one) ( ex:stay away from corn, and white potatoes because these are the starchy vegetables)
  3. Complex Carbohydrates: Brown rice, whole grains, oats, yams, quinoa,beans
  4. Healthy fats: avocados, nuts,nut butters,flax-seed, olive oil, and fish oil.

Get more meal plans, recipes and nutrition guides……

Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.