Meal Plan


Let food be thy medicine and medicine be thy food.
~Hippocrates (460 – 370 BCE)

Disclaimer & Terms of Use

blonde female doctor pointing with both handsI am not a doctor nor do I claim to be. Check with your doctor before starting a diet and exercise plan. is not responsible for anything that happens to you as a result of this diet and exercise plan. By reading any part of this page, loading it into your web browser, phone, PC, tablet, television, e-reader, or any device available now and in the future you are agreeing not to hold the owner of legally responsible for anything that happens to you or your friends and family as a result of anything written on


It is health that is real wealth and not pieces of gold and silver.
~Mahatma Gandhi (1869-1948 CE)


american dollars cash paper moneyBefore we begin let me just say I am not trying to sell you anything. I do not sell products at this website. This website does not make money it costs money. I do not get paid for anything at this website. I have found the secret for healthy weight loss with information backed by science and I would like to share it with the world.


The only good is knowledge and the only evil is ignorance.
~Socrates (469 – 399 BCE)


tree with green leaves on green grass with blue sky in the background

Welcome to the Meal Plan.  This is a high carbohydrate, high protein, low fat, vegan, vegetarian, plant-based, whole foods, meal plan. This meal plan is a healthy way to lose weight and maintain it for a lifetime.

bathroom scale weightHealthy Weight Loss

Using the Meal Plan I will show you how I went from 303 lbs. to 126 lbs. in about 2.5 years. All information is backed by peer reviewed scientific studies. The links below contain links to the studies.


three brown cows with tags on ears behind fenceStop Unhealthy Eating Habbits

I used to eat at McDonalds, Taco Bell, and Pizza Hut every day. What I would order in one day back then would take me a week or more to eat now.



Meals Eaten Previous to Losing Weight



red apple with measuring tape around itMaintain Healthy Weight

I lost weight because I was tired of looking and feeling FAT. As I lost weight I learned how to eat correctly so that I can now maintain my weight indefinitely. Keep reading to find out how I did it.



I don’t mind dying, I just don’t want it to be my own fault.
~Kim Allen Williams, Sr., MD, FACC (President of The American College of Cardiology) (When asked about his vegan diet.)


woman jogging at dusk or dawn with clouds in the background

If you learn to maintain a healthy weight not only will you look better but you will have more energy and feel better too. Studies show that people that maintain a healthy weight live longer and have a better quality of life.

Reasons to Lose Weight, Eat Healthy, and Exercise

fruits and vegetables at farmers marketEat Healthy Food

The meal plan below is vegan which means it does not include meat, fish, eggs, dairy, or honey. What it does include is vegetables, fruits, grains, legumes, lentils, nuts, and seeds.

In addition to the foods mentioned some foods can help you to lose and maintain your weight such as cayenne pepper, green tea, and avocados.

Appetite Suppressing Foods

chicken baby chick yellow sitting in persons handsRefuse to Eat Unhealthy Food

Foods such as meat, fish, eggs, and dairy cause weight gain and are responsible for all of the worlds most common health problems such as heart disease (atherosclerosis), type 2 diabetes, etc..

Hunger & Disease Promoting Foods


Doctors should first understand the cause of disease, then treat it with diet. Medicine should only be used if diet fails.
~Sun Si-Miao (Tang Dynasty, 618-907 CE)

packages of blue and red pills drugs medicineGet Required Nutrients

You will need to take supplements to prevent deterioration when following this meal plan. Everyone even non-vegans on the western diet should be taking a B-12 and Vitamin D supplement.


Recommended Dietary Supplements


The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.
~Thomas Edison (1847-1931 CE)


two bottle nose dolphins swimming and jumping out of the waterExercise to Prevent Health Deterioration

Exercise is not required to lose or maintain your weight but it is recommended. I did not start exercising until I had lost about 50 lbs. This meal plan includes enough protein to allow you to maintain your muscles without exercise. Exercise is recommended because it helps prevent osteoporosis and blood clots but it is not required for weight loss.

Light Exercise to Increase Your Health

back of a white cracked dinner plateRestaurants are Unhealthy

Restaurants and food that you did not make yourself should be avoided as much as possible.




Restaurant Survival Tips Meal Plan


brunette woman in white tank top smiling and giving a thumbs up while holding pants that no longer fit to show weight lossThis meal plan was created by me for me. I can’t guarantee that it will work for you but it is what works for me. You may need more or less calories depending on height, weight, age, and exercise. I am 5′ 7″ and started at 303 lbs., 47.5 BMI, age 31 and am now 126 lbs., 19.5 BMI, age 34. I do the exercises in the exercise section above and then basically I stand for half a day and sit for the other half. If this meal plan does not work for you I encourage you to check out the Plant Based Diets page because there are plenty of plant based diets that work.


Meal Plan Information


This reduced calorie meal plan will eventually kill you so be sure to up your calorie intake as needed when you reach your target weight. Add about 100 calories a month until you are able to maintain your weight.

Your calorie intake should never be below 1200 a day because it is very unhealthy.

platter of autumn fall vegetables and fruitsWarning:

These meals are very large. They may cause uncomfortable abdominal cramping. They are made to take up space in the digestive tract and provide only the necessary amount of calories. To help ease this problem try Now Foods Plant Enzymes until you get used to eating so much.  Instead of using supplements you could also replace some of the vegetables with beans and/or rice or more fruit.  Small Red Beans have the least calories at only 60 per 1/2 cup cooked and Black Rice is supposed to be the healthiest rice but Brown Rice is lower in calories. Pineapple will also help with digestion because it contains bromelain which is an enzyme that breaks down protein and is also contained in  Now Foods Plant Enzymes .

Warning: Drinking too much water can cause death.

blue water splashing across a white backgroundYou should not need to drink additional water on this meal plan because it includes tea and foods that have a high water volume. If you feel hungry or thirsty drink a cup or two of water. Do not drink too much water or it will flush the nutrients from your body causing an electrolyte imbalance making you feel tired and dizzy all the time. If your urine is clear then do not drink any more water. Urine should normally be a light yellow color enough to see through.


Formula for Weight Loss –
meal,      tea,     snacks, after dinner snack (4th meal)
(300*3)+(37*3)+(110*2)+210 = 1,441 calories a day


View an image of this Meal Plan at .


Breakfast 5-8am, 300 calories, 9.1g protein, 9.2g fiber-

1 cup BetterBody Foods Organic Quinoa 170 cal., 6g prt., 4g FIB
1 tsp, Cinnamon –  6 cal., 0.09g prt.
-0.25  Vegan Chocolate Spirulina v2.0 12 cal., 1.1g prt., 0.06g FIB
-80g, Apple 42 cal.,  0.21g prt., 1.9g FIB
-27g, Orange 13 cal., 0.3g prt., 0.6g FIB
-47g, Banana 42 cal., 0.51g prt., 1.2g FIB
2.36g, 1/2, Brazil Nut – 16 cal., 0.3g prt., 0.06g FIB, 82% 45.3mcg Selenium

-Cook Quinoa then mix in other ingredients. Do not cook fruit.

Breakfast Drinks – 32 calories, 2.8g protein, 24mg caffeine, 1.2g fiber
Matcha Green Tea v2.5 Vegan – 32 cal., 2.8g prt., 24mg cf., 1.2g FIB

Snack 9:30am – 103 calories, 8.6g protein, 24mg caffeine, 8.6g fiber  –
200g, Asparagus – 40 cal., 4.4g prt., 4.2g FIB
81g, Beets – 35 cal., 1.3g prt., 2.3g FIB
40g,  Apple – 21 cal., 0.10g prt., 1g FIB
Matcha Green Tea Lite v2.5 Vegan – 9 cal., 0.1g prt., 24mg cf.


Lunch 12pm, 298 calories, 19.5g protein, 25.1g fiber-

150g, Mushrooms – 33 cal., 4.64g prt., 1.5g FIB
200g, Brussels Sprouts – 86 cal., 6.76g prt., 7.6g FIB
1 tsp, Cayenne Pepper – 6 cal., 0.22g prt.
30g, about 1/4th, Avocado – 48 cal., 0.6g prt., 2g FIB
86g, Carrots – 36 cal., 0.8g prt., 2.4g FIB
529g, Lettuce, Romaine – 90 cal., 6.5g prt., 11.1g FIB

Lunch Drinks – 32 calories, 2.8g protein, 24mg caffeine, 1.2g fiber
Matcha Green Tea v2.5 Vegan – 32 cal., 2.8g prt., 24mg cf., 1.2g FIB

Afternoon Drinks, 2:30pm – 32 calories, 2.8g protein, 24mg caffeine, 1.2g fiber –
Matcha Green Tea v2.5 Vegan – 32 cal., 2.8g prt., 24mg cf., 1.2g FIB

Snack 3pm – 110 calories, 6.4g protein, 7.6g fiber –
1/4 cup, Pinto Beans No Salt Added – 45 cal., 3g prt., 3.5g FIB
1/2 cup, Green Beans No Salt Added – 20 cal., 0.3g prt., 2g FIB
215g, Cabbage, Napa – 30 cal., 2.6g prt., 1.3g FIB
47g, Grapefruit – 15 cal., 0.3g prt., 0.5g FIB

Dinner 5-6pm, 299 calories, 13.9g protein, 20.7g fiber-

120g, Sweet Potato – 104 cal., 1.88g prt., 3.6g FIB
1/4 cup, Black Beans No Salt Added – 55 cal., 3.5g prt., 3.5g FIB
200g, Cherry Tomatoes – 36 cal., 1.76g prt., 2.4g FIB
170g, Celery – 28 cal., 1.17g prt., 2.7g FIB
453g, Lettuce, Romaine – 78 cal., 5.6g prt., 9.5g FIB

4th Meal, 7-8pm – 209 calories, 9.4g protein, 8.4g fiber
1.25 cup, Nature’s Path Organic Kamut Puffs – 63 cal., 2.5g prt., 2.5g FIB
1/3 cup, Post Shredded Wheat Original Spoon Size – 56 cal., 1.98g prt., 2g FIB
1 cup, Vegan Chocolate Spirulina v2.0 – 47 cal., 4.5g prt., 2.34g FIB
42g, Apples – 22 cal., 0.11g prt., 1g FIB
24g, Banana – 22 cal., 0.26g prt., 0.06g FIB



Calories: 1412
Protein: 75.5g  / Recommended Daily Value 56g
Fiber: 83.3g     / 38g
Water: 4884.6g, 20.64 cups, 4.88 liters / 3700 g, 8-12 cups (8, 8oz. glasses a day), 3.7 liters
Caffeine: 107mg


More Information

Why is my urine bright yellow? Colors, changes, and causes

How Much Water Is Too Much?