Nutrition & Meal Plans

7-Day Eat Healthy Meal Plan

Day 1
Let’s do this
Day 2
You’re on your way
Day 3
Looking good
Day 4
Keep it up
Day 5
Have a great day!
Day 6
You’re doing great
Day 7
Your body loves this
Breakfast
  • Fit Life Tea!!
  • 2 slices whole wheat toast
  • Scrambled egg
  • Banana
  • Fit Life Tea
  • Greek yogurt
  • 2 tbsp granola
  • Bluberries
  • Fit Life Tea
  • Whole wheat tortilla topped with a scrambled egg, diced tomatoes and onions
  • Scrambled egg
  • Fit Life Tea
  • Oatmeal
  • Banana
  • Fit Life Tea
  • Whole wheat English muffin topped with turkey bacon, tomato, parmesan cheese. Broil until melted.
  • Fit Life Tea
  • Scrambled eggs topped with 1/2 avocado, organic feta cheese
  • Fit Life Tea
  • Hard boiled egg
  • Banana
  • 1 Slice whole wheat toast
Snacks — pick 2 a day
  • Grapes
  • Celery with 2 tbsp hummus
  • Air-popped popcorn
  • Apple with 1 tbsp peanut butter
  • Carrot sticks with guacamole
  • ½ cup mixed nuts
  • Hardboiled egg
  • String cheese
  • Greek yogurt
  • Fresh fruit/veggie smoothie
  • Almonds
  • Banana
  • Avocado with cottage cheese
  • Berries
Lunch
  • Italian Avocado Toast: Warm whole wheat toast, topped with chopped avocado, fresh burrata or low-fat ricotta, sliced tomatoes, chopped basil and a drizzle of olive oil
  • Tuna salad on wheat
  • Lettuce wraps: Romaine lettuce leaves topped with roasted turkey, cucumbers, tomatoes and hummus
  • Veggie wrap with hummus, carrots, cucumber, quinoa, avocado, mixed greens
  • Greek Yogurt Chicken Salad: Grilled chicken, yogurt, grapes, celery and a pinch of salt and pepper on a bed of greens
  • Vegetable soup. Boost the flavor with your choice of chopped herbs, pesto, hummus, or ricotta cheese. Serve with a whole-grain roll
  • Chicken pita with avocado, Greek yogurt, tomatoes, cilantro, olive oil
Dinner
Baked Honey-Garlic Chicken* Maple Mustard Glazed Salmon* Zucchini Lasagna* Healthy Cajun Chicken Linguine* Chicken Fajita Quesadillas* Pasta Shells in Cauliflower Alfredo Sauce* Bourbon Dijon Tenderloin*

14-Day Eat Healthy Meal Plan

Day 1
Let’s do this
Day 2
You’re on your way
Day 3
Looking good
Day 4
Keep it up
Day 5
Have a great day!
Day 6
You’re doing great
Day 7
Your body loves this
Breakfast
  • Fit Life Tea
  • 1 wholegrain toast topped with sliced tomatoes, avocado and cottage cheese
  • Scrambled egg
  • Banana
  • Fit Life Tea
  • 3 scrambled eggs
  • 1 large grapefruit
  • Fit Life Tea
  • 2 Tbsp of almond butter with 1 peice of toast
  • 1 Banana
  • Fit Life Tea
  • Sugar free instant oatmeal
  • Protein Shake
  • Fit Life Tea
  • Fat free greek yogurt
  • 1 pear
  • Fit Life Tea
  • 4 Egg whites with extra lean ham
  • Fit Life Tea
  • Loaded veggie omelet
  • 1 Banana
Snacks — pick 2 a day
  • Low-fat yogurt
  • 1 handful of almonds
  • Celery + 1 tbsp almond butter
  • 1 Luna bar
  • Fat free greek yogurt
  • 10 cherry tomatoes + 2 Tbsp hummus
  • 15 snap peas + 2 Tbsp of hummus
  • Apple with almond butter
  • 1 string cheese + 25 almonds
  • 1 banana + 1 string cheese
  • Edamame + Hard boiled egg
  • 30 baby carrots + 4-5 Tbsp hummus
  • Grapes + Mixed nuts
  • 15 Baby carrots + 1 Tbsp low fat ranch dressing
Lunch
  • Fit Life Tea
  • 2 whole wheat pita wraps filled with 50g each lean turkey breast, low fat/reduced fat cheese, cranberries and vinegar
  • Fit Life Tea
  • Gobbleguac Sandwich (Turkey and avocado on whole wheat(
  • 1 Apple
  • Fit Life Tea
  • Mixed veggie salad with sliced turkey (use in-season veggies)
  • 25 almonds
  • Fit Life Tea
  • Turkey wrap with tomatoes, lettuce, shredded carrots, cucumbers, low-fat cheese and 1 Tbsp low-fat dressing
  • 1 apple
  • Fit Life Tea
  • Tuna salad on wheat
  • Fit Life Tea
  • Eat out but keep it healthy!
  • Fit Life Tea
  • Eat out but keep it healthy!
Dinner
  • Fit Life Tea
  • Zucchini Lasagna*
  • Side salad and 2 Tbsp olive oil/vinegar dressing
Day 8
Let’s do this
Day 9
You’re on your way
Day 10
Looking good
Day 11
Keep it up
Day 12
Have a great day!
Day 13
You’re doing great
Day 14
Your body loves this
Breakfast
  • Fit Life Tea
  • Whole grain waffle
  • Protien shake
  • Fit Life Tea
  • Loaded veggie omelet
  • 1 Banana
  • Fit Life Tea
  • 3 scambled eggs
  • 1 large grapefruit
  • Fit Life Tea
  • Smoothie with frozen berries, 1/2 banana, 7oz fat free milk
  • Whole wheat toast with 1 teaspoon grass fed-buttter
  • Fit Life Tea
  • 3/4 cup bran flakes, 1 banana, 1 cup fat free milk
  • 1/2 English muffin
  • Sliced apples
  • String cheese
  • Fit Life Tea
  • Protein shake
  • 1/2 banana
Snacks — pick 2 a day
  • Think Thin bar
  • Fat free greek yogurt
  • 25 Almonds
  • Hard boiled egg + 1/2 cup Blueberries
  • 2 gingersnaps + 1 Tbsp almond butter
  • 1/4 cup guacamole + 1 cup sliced red and yellow peppers
  • 1 cup mixed berries
  • Low fat cottage cheese + 1 tbsp almond butter
  • 2 small peaches
  • Protein shake + 10 almonds
  • Mixed nuts + 1/2 cup pineapple chunks in juice
  • 1 Luna bar
  • Perfact foods bar
  • Apple + String cheese
Lunch
  • Fit Life Tea
  • Whole wheat low carb tortilla with 2oz ground turkey, tomatoes, sliced black olives, avocado and salsa
  • Apple
  • Fit Life Tea
  • Black bean and chicken burrito with whole wheat low carb tortilla (Add any veggies you like)
  • Fit Life Tea
  • 1 Small whole wheat pita, 4oz Turkey breast, peppers, mustard and lettuce
  • Fit Life Tea
  • Chicken salad with 4 oz shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1tbsp light mayo and 1 tbsp fat-free sour cream. serve over lettuce
  • Fit Life Tea
  • 1 cup tomato soup
  • half sandwich on whole wheat bread, 3oz slived roast beef, 1 tbsp horseradish, mustard, tomato, lettuce
  • 1 cup raw veggies
  • 1 pear
  • Fit Life Tea
  • Open face sandwich – 2 pieces of whole wheat bread, 1 cup of sliced Zucchini, 1 tbsp olive oil, reduced fat provolone, basil
  • 1 Apple
  • Fit Life Tea
  • Eat out (keep it healthy)
Dinner
  • Fit Life Tea
  • Grilled BBQ Chicken
  • 1/2 cup black beans
  • 2-3 small boiled red potatoes with dill and sea salt
  • Fit Life Tea
  • 4oz white fish of your choice
  • 2 slived plum tomatoes with 2 tbsp parmesan cheese broiled
  • 1 cup cooked couscous
  • 1 cup streamed broccoli
  • Fit Life Tea
  • Eat out (keep it healthy)
  • Fit Life Tea
  • 3oz poached salmon
  • broccoli slaw
  • 3/4 cup brown rice
  • Fit Life Tea
  • 4 oz steamed shrimp
  • 1 small baked potato with 2 tbsp salsa and fat free sour cream
  • 3 cups of spinach

Take action now to feed your body the nutrition it craves:

Make the 5 healthy food groups the foundation of what you eat

Good nutrition starts by choosing nutrient-rich foods from all five food groups every day:

Vegetables are a superfood and the source of many nutrients. Choose options like broccoli, spinach, kale, tomatoes, lettuce and Brussels sprouts. The fiber in vegetables keeps your stomach feeling full and satisfied, and stops your brain from sending hunger signals. Plus, vegetables are so rich in nutrients and so low in calories, they’re practically free in terms of your overall calorie intake. Tip: Keep plenty of frozen fruit, berries and vegetables on hand so you always have a fresh, healthy snack that just takes a minute to make.

Fruits like blueberries, strawberries, apples, oranges, grapefruit and cranberries are important sources of key nutrients including potassium, fiber, vitamin C and folate (folic acid). Tip: Don’t let your sweet tooth sabotage your weight loss goals — get your sugar from fruit.

Whole grains such as brown rice, oatmeal, popcorn, quinoa and kidney beans help provide a feeling of fullness with fewer calories. Selecting whole grains like bran flakes, shredded wheat, buckwheat, barley, wild rice and bulgur (cracked wheat) for at least half your daily servings may help maintain your weight. Tip: Swap out white flour tortillas with whole wheat versions. Ditto for bagels, bread, muffins and cereal.

Dairy products like low-fat milk, cheese, regular and Greek yogurt are nutrient-rich sources of calcium, vitamin D, protein and other essential nutrients. Tip: Cultured dairy products like yogurt, kefir and buttermilk, not to mention cheddar cheese, feta cheese and sour cream, contain probiotics that provide a wide array of digestive system benefits. Greek yogurt has half the sugar and carbs of regular yogurt and double the protein. In fact, one 6-ounce serving of Greek yogurt provides roughly as much protein as 2 to 3 ounces of lean meat. (Just be sure to stick to low-fat and fat-free Greek yogurt, because full-fat versions are high in saturated fat.)

Proteins help promote fullness. The proteins in meat, beans and nuts are powerhouse building blocks for bones, muscles, cartilage, skin, blood, enzymes and hormones. Tip: Beans, soybeans, peas and lentils are low in fat, high in fiber and contain no cholesterol.

Follow these healthy eating Do’s and Don’ts

Here’s a trick that really works: write down everything you eat and drink, every single meal and snack, every day for at least a week. Don’t cheat yourself!

A food diary can pinpoint when your willpower gets weak and which events trigger poor food choices.

Write or type these tips (another proven trick that works to change your habits – put your goals in writing). Put this list in the kitchen, on your bathroom mirror, or even your sock drawer. Make a few extras to share with friends. Do you have an exercise buddy yet?

We encourage you to follow these guidelines for the person you want to be tomorrow – and for the healthy, active person you know you can be for the rest of your life.

Do Don’t
  • Eat breakfast every day
  • Drink 1 – 3 liters of water a day
  • Eat 6 small meals each day
  • Eat healthy fats such as nuts, seeds and fish
  • Depend on fresh fruits and veggies for fiber, vitamins & nutrients
  • Follow ideal portion sizes
  • Carry healthy snacks with you
  • Balance your meals with food from all food groups
  • Foods containing preservatives
  • Artificial sugars
  • Saturated and trans fats
  • Sugary beverages like cola and juices
  • Excessive amounts of alcohol
  • Super-size meals
  • Artificial foods such as processed cheese
  • Over-processed foods, like white flour & sugar

Pretend your empty plate is a mirror

What if your plate could show you the “after” picture based on the “before” of what you’re about to eat? The fast way to lose weight is by learning how to build a healthy plate. Tip: For even more info, go to Choosemyplate.gov

Before you eat anything, including snacks, remember:

  • Veggies, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.
  • Fit Life Tea is a smart zero-calorie choice.
  • Make half your plate fruits and vegetables.
  • Switch to skim or 1% milk.
  • Make at least half your grains whole.
  • To combat appetite fatigue, get creative with your protein choices and mix it up.
  • Finally, keep your food safe to eat. Learn more at FoodSafety.gov – because food poisoning is NOT a weight loss technique!

Crank up fat burning by cutting back on solid fats

Where do solid fats hide? They’re in desserts, cakes, cookies, donuts, pizza, cheese, ribs, sausages, hot dogs, bacon, ice cream, French fries, fried chicken, regular ground beef, whole milk. Solid fats include butter, milk fat, chicken fat, beef fat, cream, lard, stick margarine, shortening, and even oils like coconut oil, palm oil and hydrogenated and partially hydrogenated oils. Get the skinny on solid fats at What are Solid Fats?

Avoid buying or eating sugars and salt

Added sugars load up your meals with extra calories you don’t need. Too much salt (sodium) may increase your blood pressure. Look out for sugars and sodium in foods you buy – it all adds up. Just ask your thighs.

Eat the right amount of calories for you

Everyone has a personal calorie limit. Staying within yours can help you get to (or maintain) a healthy weight. Look up your personal daily calorie limit here and keep that number in mind when you’re deciding what to eat.

People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie. Here’s how to lose weight fast.

  • Enjoy your food, but eat less.
  • Cook at home, where YOU control what’s in your food.
  • Eating out? Choose low calorie options. Every menu has something to help you maintain a healthy diet to lose weight.
  • Write down what you eat.
  • If you drink alcoholic beverages, do so sensibly – stick to 1 drink a day for women or 2 drinks a day for men.

Try these tricks to drink more water every day

Ever notice how lifeless a wilted plant looks when you forget to water it? Water is just as essential for our bodies because it’s in every cell, tissue and organ in your body.

If you’re not getting enough water each day, try this:

  • Drink a glass of water as soon as you get up in the morning.
  • Carry a water bottle at work or running errands.
  • Freeze a water bottle and take one with you for ice-cold water all day long.
  • Choose water or Fit Life Tea instead of sugar-sweetened beverages. Substituting water, or choosing a delicious Fit Life Tea blend instead of one 20-ounce sugar-sweetened soda saves you about 240 calories.
  • Choose water or tea instead of other beverages when eating out. You’ll likely save money and reduce calories.
  • Give your water a little pizzazz by adding a wedge of lime or lemon. Or drink delicious Fit Life Tea to quench your thirst and hydrate your body.
  • Feeling thirsty is a signal you’re already dehydrated. Don’t delay. At the first sign of thirst, drink water. For some people, drinking tea quenches their thirst even faster than water.
  • Drink a glass of water before you turn in for the night – or have a cup of Organic Sleepy Tea.
  • Drink water to improve the health of your skin. Many dermatologists believe the best moisturizer in the world comes out of your faucet.

Getting enough water every day helps your body:

  • Keep its temperature normal.
  • Lubricates and cushions joints.
  • Protects your spinal cord and other sensitive tissues.
  • Gets rid of wastes through urination, perspiration and bowel movements.

Read about nutrition (it’s a weight loss strategy that really works)

It may sound crazy, but simply learning more about nutrition can actually motivate you to make better food choices. In other words, feed your mind, too! Check out these links to learn about food choices and body wellness.

Resources used to put together Fit Life Tea nutrition content include:

CDC.gov

Choosemyplate.gov

Healthyeating.org

FoodSafety.gov

And keep checking back here at FitLifeTea.com, because we’ll constantly be sharing new fitness info and fresh ideas for meal plans and nutritional recipes. We’re all about providing the ongoing inspiration you need to help you lead a healthy, active life.