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

Breakfast

  • 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

Lunch

  • Cobb Salad
  • **bleu cheese dressing

Dinner

  • 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

Breakfast

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

Lunch

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

Dinner

  • 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

Breakfast

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

Lunch

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

Dinner

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

Day Four Free Diet

Meal Plans

Breakfast

**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

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

(preferably, home roasted lunchmeat or Applegate Farms)

Dinner

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

Day Five Free Diet

Meal Plans

Breakfast

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

Lunch

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

Dinner

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


Day Six Free Diet

Meal Plans

Breakfast

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

Lunch

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

Dinner

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

Day Seven

Breakfast

Lunch

  • Left over Corned Beef and Cabbage topped with Butter

Dinner

  • **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

Beverages

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.

Feel free to share your thoughts and comments below

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

chocolate raspberry mousse!

Return to Top of Free Diet Meal Plans