Healthy Lightweight Meal Planning Resource Page

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For an intro on my healthy lightweight eating philosophy, read more here and here, and find a sample 5-day meal plan here.

The additional info is intended to provide a collection of resources for meal ideas, recipes, ingredient sourcing, and places to dive deeper into the nutrition science. All in one place!

Breakfast Ideas

Lunch/Snack Ideas

  • hard cheese
  • hard salami
  • nuts & seeds (sunflower, pumpkin, pecans, almonds, macadamia, walnuts, pistachios, etc)
  • shaved coconut
  • nut and seed butters
  • tuna/salmon/chicken pouches or jerky
  • healthy carb sources for extra energy:

Dinner Ideas  

  • Chicken & Veggies (recipe below)
  • Beans & Veggies (recipe below)
  • For each one, use the basic template and…
    • Eat with sweet potatoes or grain free tortillas
    • Rotate spices to create different flavor profiles (i.e. curry, garlic, garam masala for Indian flavor; ginger, garlic, lemongrass for Thai flavor; cumin, coriander, chili for Mexican, etc.)
    • Add in trader joe’s individual coconut oil packets/marconi organic olive oil packets


Superfood Breakfast Smoothie

(300 calories, 9g F, 18g C, 31g P)

Fatty Mocha Shake

(280 calories, 12g F, 1 g C, 28g P)

Salted Chocolate Almond Trail Mix

(460 calories, 38g F, 20g C, 11g P) (w/ banana: 550 calories, 43g F, 30g C, 12g P)

*create endless variety with different nuts, seeds, fruit, and spices

  • 0.25 cup slivered almonds
  • 0.25 cup shaved coconut
  • 0.25 cup cacao nibs
  • (optional: 0.25 cup banana chips)
  • 1 tsp cinnamon
  • ⅛ tsp sea salt

Chicken Veggie

(470 calories, 29g F, 17g C, 35g P)

  • ½ cup freeze-dried chicken  
  • ¼ cup dried veggies or mushrooms
  • 2 marconi olive oil packets
  • 2 Tbl flax seed  
  • Garlic powder
  • Onion powder
  • Parsley flakes

Bean Veggie

(420 calories, 22g F, 40g C, 16g)
(w/ chicken/tuna: 500 calories, 24g F, 40g C, 33g P)

  • ⅓ cup bean, dry
  • ¼ cup veg
  • 1 coconut oil  
  • 2 Tbl flax seed
  • (optional: 1 tuna or chicken pouch)
  • Garlic powder
  • Onion powder
  • Chili lime seasoning

Where to Shop

Rather than dehydrating my own or buying pre-made meals, I usually purchase individual ingredients from the following sources and repackage them according to my nutrition needs and desires.  (Planning to add more detail here on what to buy where…)

  • Amazon
  • Koyah
  • Karen’s Naturals
  • Harmony House
  • North Bay freeze dried foods
  • Mary Janes Organics
  • Wild Zora

How to Dehydrate Food at Home

This is not my specialty or even something I enjoy. I’ll add resources here as I come across them.

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