Plan • Becky

Meal Plan

1. Drink lots of water. Try to get to 100 oz per day.
2. Follow a meal plan. Aim for under 2,000 calories
3. Walk 10,000 steps per day. 5 miles.
4. At-home strength training exercises. See here.

Time	Food Items	Portion	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
Start of Day	32 oz water Vitamin D3 + Multivitamin	–	0	–	–	–	–
90 min wait		–	–	–	–	–	–
Morning	Coffee with almond milk	1 cup + 2 tbsp	13	0.3	1.5	0.8	0.2
	Hard-boiled eggs	2 large	140	12	1	10	0
	EVOO	1 tbsp	119	0	0	13.5	0
Late Morning	Greek yogurt, unsweetened	1.25 cups	163	29	11	0	0
	Honey	1.5 tbsp	96	0	26	0	0
	Mixed berries	3/4 cup	60	1	15	0	6
	Pumpkin seeds	1.5 oz	227	10	8	19	2.5
Lunch	32 oz water	–	0	–	–	–	–
	Black beans and rice	2 cups cooked	400	20	74	3	18
	Ground turkey (98% lean)	4 oz	120	28	0	1	0
	Salsa	3 tbsp	15	0	3	0	0
	EVOO	1 tbsp	119	0	0	13.5	0
Afternoon	Protein powder (can be sweetened with stevia)	1.5 scoops	195	37	8	2	1.5
	Cocoa powder (1 tbsp) or matcha green tea (1 tsp)	1 tbsp	12	1	3	0.5	2
	Almond milk	1.5 cups	60	1.5	3	4.5	1.5
or	Oatmeal + almond milk + berrries + chia seeds	1 cup	200	7	25	8	10
or	Small sandwich (almond butter and honey)		400	10	32	15	5
Dinner	Chicken breast	4 oz	185	35	0	4	0
	Broccoli	1.5 cups	38	4	8	0	3
	Baked potato	1 medium	161	4	37	0	4
	EVOO	1 tbsp	119	0	0	13.5	0
	Lemon juice	1 tbsp	4	0	1	0	0
7:00 PM	No food after this time	–	–	–	–	–	–
End of Day	16 oz water + Magnesium Glycinate	–	0	0	0	0	0

Macros

• Protein: 35% (178g) – Excellent for muscle maintenance and satiety
• Carbohydrates: 42% (213g) – Balanced energy from whole food sources
• Fat: 41% (92g) – Rich in healthy monounsaturated fats from EVOO

EVOO (Extra Virgin Olive Oil)

This plan includes 4 tablespoons (60ml) of EVOO daily – the amount research shows provides significant polyphenol benefits:

• Morning: 1 tbsp with eggs for cooking
• Lunch: 1 tbsp mixed with rice and beans
• Dinner: 1 tbsp for roasting vegetables and potato + 1 tbsp finishing oil

This provides approximately 1000-1200mg of polyphenols daily (depending on oil quality), which research suggests supports cardiovascular health, reduces inflammation, and provides antioxidant benefits equivalent to “nature’s ibuprofen”.

Good olive oils:

• Kirkland Signature Organic Extra Virgin Olive Oil
• Cobram Estate California Select
• Trader Joe’s California Estate Olive Oil

---

“From a study of 105,000 participants, over the course of 30 years, these are the foods that were linked with healthy aging:”

Best:

1. Fruit
2. Whole Grains
3. Vegetables
4. Unsaturated fat (olive oil, avocado oil)

Worst:

1. Trans fats
2. Sodium
3. Red and processed meats (deli meats, hot dogs, bacon)
4. Butter and margarine

At-Home Strength Training