5 Day Meal Plan, The 70/30 Program

The 70/30 Meal Concept 5 Day Plan

The following is a 5 day breakdown of meal ideas fitting to the 70/30 meal concept.  Nutrient dense satiating foods is the key!  We must always keep in mind that portions are very important.  I highly recommend eating proper portions, and eating as often as you feel you need to.  The combination of lean proteins, healthy fats and whole foods will leave your metabolism roaring and should keep you fuller, longer.  Have a look at the meal suggestions – click on those that are underlined for the link to our recipe.  Another key note to this meal concept is being an educated consumer, buy organic and non-GMO when possible.  This 5 days is considered the 70 portion of the 70/30 meal concept.  Next up is our details on the 30 percent, which is when we get a little more creative..  we all need some spark in our diet to keep us motivated during the rest of the week, maybe a homemade pizza to look forward to?  Stay tuned for those details..

Day 1: 

Breakfast – Chia and Oat Smoothie

Snack – Sliced Apple and Almond Butter

Lunch – Protein Packed Quinoa

Dinner – Spice Rubbed Salmon and Roasted Veggies


Day 2:

Breakfast – Coconut flour pancakes and Strawberries

Snack – Grapes and organic cheese

Lunch – Avocado, Classic Hummus, Cheese and Butter Lettuce Sandwich on Flourless Ezekiel Bread

Dinner – Power Greens and Grilled Chicken Salad


Day 3:

Breakfast – Scrambled Egg Whites with Avocado and Tomato

Snack – Trail Mix

Lunch – Soy Ginger broth with Organic Tofu, Baby Spinach and Sliced Cherry Tomato

Dinner-  Citrus Chicken and Fiery Noodle Wrap ups


Day 4:

Breakfast – Muesli and Greek yogurt and Shredded Coconut

Snack – Cottage cheese and Blueberries

Lunch – 6 Ingredient Asparagus Soup and Ezekiel Toast

Dinner – Grilled or Baked Chicken, Steamed Broccoli and Parmesan Spelt


Day 5:

Breakfast – Steel Cut Oats with Almond Butter, Blueberries, and Honey

Snack – Carrots and DIY Ranch dressing

Lunch – Hearty Kale Soup

Dinner – Soy Ginger Cod, Quinoa, and Baby Bok Choy













** Married mommy of two beautiful girls , residing in San Diego. Practice manager/Veterinary nurse working in the field for 11 years.

You may also like...

2 Responses

  1. Very good information. I’ll start!!

  2. Cassiopia says:

    Sounds good Andrea! Planning makes shopping so much easier 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *