Free Diet Meal Plans

Healthy Meal Plans

Below you will find examples of your free diet meal plans. Use your imagination and try to remember that your meals don't need to be elegant or photo worthy.  

If you have left over steak from dinner, chop it into small pieces and toss it in with some scrambled eggs and spinach.  

Take your approved food lists and work those into simplistic, tasty menus.  When we begin to work at getting too creative, so frequently the momentum is lost and we can end up defaulting to our old ways because they seem easier. 

Remember what I said on the Phase I page:

For expedited weight loss and blood sugar regulation, choose the following foods only:

  • Animal Proteins & Seafood-all grass fed, wild caught & pastured
  • Vegetables-all non starchy, preferably organic
  • Spices-any and all fresh and dry preferably organic non irradiated
  • Fats-butter, coconut oil, olive oil, lard, tallow, coconut milk,

Once you have stepped into the liberal stage, you may add the options signified with an * asterick. 

If you plan to practice the restricted plan, try my Fat Burning Soup Diet which will take the guess work out of your meal plans.

Phase I

Day One Free Diet

Meal Plans


  • 2-4 Eggs fried in butter
  • 2-4 pieces bacon (nitrate free if possible)
  • **1/2 Cup Full Fat Yogurt sprinkled with blueberries and 1/2 tsp. sweetener


  • Cobb Salad
  • **bleu cheese dressing


  • Rib Eye Steak topped with butter(4-8 oz. depending on your size)
  • Broccoli steamed and tossed with butter and garlic
  • Fried Cabbage sprinkled with **parmesan cheese or side salad

Day Two Free Diet

Meal Plans


  • 2 Eggs, handful of spinach 1/4 lb. ground beef as a "Joe's Special" all fried in butter w/sea salt


  • 1 cup Chicken Salad wrapped in a romaine lettuce leaf or roasted red pepper **Cheese Cubes for snacking


  • Lasagne replacing pasta with zucchini **ground beef stir fry with zucchini and mushrooms if practicing restricted.
  • Green Salad with butter lettuce, and **bleu cheese or Italian

Persons who are active, Men and larger people should consume the greater quantities.  Those who are smaller, less active Women or those looking for calorie restriction should consume at the lower portion quantity

Day Three Free Diet

Meal Plans


  • Large slice of Vegetable **Cheese Crust-less Quiche-Instead of cheese add sausage for restricted


  • Bacon Cheese Burger topped with **blue cheese
  • 1 Cup of Broccoli dipped in mayo or saute in butter


  • Roasted Chicken w/butter herb under skin
  • Cauliflower Mashed Potatoes-butter, **sour cream, green onion and bacon bits

Day Four Free Diet

Meal Plans


**2-6 Crepes larger people or men use your intuition on the amount of eggs/cream cheese you need to sustain until lunch. If on restricted Phase I, choose an omelete or egg bake instead.)


  • Lunch meat rolled up with garlic herb **cream cheese stuffed with roasted red pepper

(preferably, home roasted lunchmeat or Applegate Farms)


  • Roasted Chicken w/butter herb under skin
  • Cauliflower Mashed Potatoes

Day Five Free Diet

Meal Plans


  • Left over rotisserie chicken
  • **1/2 Cup Full Fat Yogurt sprinkled with blueberries and 1/2 tsp. sweetener(omit for expedited weight loss)


  • Chicken Caesar Salad-a few **cheese cubes or 1-2 string cheese might be needed


  • Beef Stew using Cauliflower as Potato replacement-add a tbs. of coconut oil if you'd like

Day Six Free Diet

Meal Plans


  • Omelete with avocado, bacon and **jack topped with salsa & **sour cream


  • Salmon baked in butter, dill, lemon and garlic
  • Mixed roasted vegetables in olive oil and garlic or steamed asparagus


  • Crock Pot Corned Beef and Cabbage-butter on the cabbage

Day Seven



  • Left over Corned Beef and Cabbage topped with Butter


  • **Parmesan encrusted Halibut or Mahi Baked in Butter
  • 1 Cup Cream of Broccoli Soup
  • Green Salad Olive Oil Dressing

7 Day Meal Plan Diet Tips


Water-64 oz., (try infused waters with cucumber, berries, lemon and lime) herb tea, green or black tea Stevia sugar free beverages

Should you find you are in need of a dessert, I always recommend heavy whipping cream or coconut milk poured over a few frozen organic raspberries and a sprinkle of your favorite natural sweetener.

Those practicing the Restricted Phase I do not indulge in this dessert.

Be careful and while I don't advocate a lot of counting and over thinking, in my experience 1/4 cup over 10-15 frozen raspberries or 6 strawberries can hit the spot.

When you enter Phase II, We'll add some dark chocolate and my famous

chocolate raspberry mousse!

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Always eat breakfast

This is your most important meal of the day and when you've heard break a fast, this is true. You've been fasting all night and your blood sugar is low. You need protein to think correctly and fat and a small amount of carbohydrate for energy.     Remember while utilizing your free diet meal plans, you are now on a low carb meal plan which turns you into a fat burning body not a carbohydrate burning body.

Eat 3 Meals a Day

This re-sets your hormones such as Leptin and Insulin, regulating Blood Sugar levels which requires less Insulin production to normalize hunger signals.                  Our signals are notoriously unstable due to the over feeding of foods devoid of nutrients we have endured. You will find your own way but for now, follow my advice for higher success.

Eat until satisfied NOT full

I do not want you to be hungry yet I don't want you to be stuffed either. Listen to your body and don't ignore those signals we so often over ride. Be sure to chew your food thoroughly as this will assist in your satiety signals as well, efficient digestion.

You are now on a building diet

We are building up nutrient stores of your fat soluble vitamins. The only effective way to do this is through nutrient dense choices as shown in your Healthy Food List.  If you think the building diet contains too many calories or fat grams to lose weight, don't worry! This is how I lost 85lbs and so can you lose your desired weight eating this way. This is only a recommendation and can be altered to fit your lifestyle and biochemical individuality.

You are detoxing 

You must be strong and you must challenge yourself to get through this. We make many commitments to others in our daily life. Learn how to keep a commitment to yourself. Your life depends on it. The taste of the food will drift but degenerative disease hangs out and plagues you for life.