A Guide to Staying on Track with Your Health Goals
Meal planning is one of the most effective ways to stay committed to your health journey. Whether you’re following the Betr Health Program, aiming to lose weight, or simply looking to nourish your body with whole foods, having a plan in place makes all the difference.
This guide will walk you through how to create a 3-day meal plan that aligns with your goals, supports gut health, and helps you develop healthy eating habits.
Why Meal Planning Matters
Meal planning isn't just about knowing what you'll eat each day—it’s about setting yourself up for success. When you have a plan:
✔️ You avoid last-minute unhealthy food choices
✔️ You reduce stress around what to eat
✔️ You save time and money by shopping efficiently
✔️ You ensure you’re nourishing your body with the right foods
Most importantly, meal planning allows you to stay consistent, especially in the first three days of the Betr program, where following the plan 100% helps you see real results.
Step 1: Structure Your Meal Plan
To get started, write down the following categories:
📌 Days of the week (Monday, Tuesday, Wednesday)
📌 Beverages
📌 Fruit
📌 Breakfast
📌 Lunch
📌 Dinner
Focusing on just three days first will help you ease into the plan and allow both you and your coach (if applicable) to see how your body responds to the new way of eating.
💡 Tip: During these first three days, commit to eating and drinking 100% on plan using the Level 1 food list.
Step 2: Follow These Core Meal Planning Principles
✅ Eat Every 2-3 Hours
Once you take your first bite of food for the day, plan to eat every 2-3 hours to keep your metabolism high.
✅ Eat When Hungry, Stop When Satisfied
Forget calorie counting! Instead, focus on listening to your body’s cues and eating until you feel satisfied—not stuffed.
✅ Plate Composition: 75% Produce, 25% Protein
Every meal should be three-quarters vegetables and fruit with a quarter being protein. The more variety of colors on your plate, the better!
✅ Choose Raw When Possible
Aim to eat most of your vegetables raw, as they provide fiber and feed the good bacteria in your gut. If you have gut sensitivities (IBS, Crohn’s, etc.), cook your veggies instead.
✅ Rotate Your Proteins
Varying your proteins prevents food fatigue and supports better digestion. For example:
- Red meat: Once a day, every other day
- Chicken, shellfish, white fish: Two days on, one day off
- Eggs: Once a day, every day
Step 3: Build Your 3-Day Meal Plan
Here’s a sample 3-day meal plan based on the Betr guidelines:
Day 1
🍵 Beverage: Lemon water, herbal tea, or black coffee (with 2-4 tbsp approved milk if needed)
🍓 Fruit: Blueberries, Strawberries, and/or Raspberries
🍳 Breakfast: 3-egg white veggie omelet, avocado slices
🥗 Lunch: Large mixed greens salad with grilled chicken, cucumber, and tomatoes (olive oil & lemon dressing)
🍎 Snack: Apple with a handful of raw almonds
🥩 Dinner: Grilled sirloin steak with steamed peppers and a side salad
Day 2
🥤 Beverage: Green tea with fresh mint
🍊 Fruit: Grapefruit slices
🥣 Breakfast: Quinoa "oatmeal" with cinnamon and chopped walnuts
🥗 Lunch: Lettuce-wrapped burger (beef or bison) with mustard, tomato, and onion
🥕 Snack: Raw Level 1 veggies with hummus
🐟 Dinner: Baked white fish with roasted zucchini and asparagus
Day 3
☕ Beverage: Black coffee with unsweetened almond milk
🍊 Fruit: Orange slices
🍳 Breakfast: Scrambled eggs with spinach and mushrooms
🥗 Lunch: Grilled shrimp salad with avocado, mixed greens, and apple cider vinaigrette
🥥 Snack: Apples with cinnamon
🍗 Dinner: Tandoori chicken with a cucumber and tomato salad
💡 Tip: Keep your meals simple—just one protein per meal and a mix of raw and cooked veggies.
Step 4: Smart Grocery Shopping
A great meal plan starts with smart grocery shopping. Stick to whole foods and buy ingredients in bulk for the week.
🛒 Grocery List Essentials:
- Proteins: Chicken breast, white fish, shrimp, eggs, lean beef
- Vegetables: Spinach, kale, cucumbers, tomatoes, zucchini, bell peppers
- Fruits: Berries, apples, oranges, grapefruit
- Healthy Fats: Avocados, olive oil, coconut oil, flaxseeds
- Seasonings: Himalayan sea salt, black pepper, turmeric, cinnamon
💡 Tip: Avoid packaged and processed foods—stick to fresh, whole ingredients.
Step 5: Dining Out While Staying on Plan
Eating out doesn’t mean you have to fall off track! Here are some easy ways to order healthy meals at restaurants:
✔️ Italian – Grilled steak or fish with steamed veggies (skip the pasta and creamy sauces)
✔️ Mexican – Chicken or steak fajitas (no tortillas, no chips) with a side salad
✔️ Sushi – White fish sashimi with low-sodium tamari sauce
✔️ Burger Joints – Bunless burger wrapped in lettuce, side salad
✔️ Steakhouse – Filet mignon with steamed veggies and a house salad (no cheese, no croutons)
Pro Tip: Bring your own salad dressing or liquid aminos for healthier options!
Final Tips for Meal Planning Success
✅ Prepare Meals in Advance – Batch cook proteins and chop veggies ahead of time.
✅ Use a Mason Jar for Salads – Keeps them fresh and easy to grab on the go.
✅ Keep Hydration a Priority – Drink 40-60 oz of water daily.
✅ Stay Consistent – Following the plan 100% for the first three days will kickstart your results.
By following these meal planning strategies, you’ll feel energized, satisfied, and confident in your food choices while staying on track toward your health goals.
What’s Next?
Ready to create your own 3-day meal plan? Grab a notebook, write down your meals, and share them with AI for feedback. You can join the Meal Planning Group Call or listen to a recording here!
👩🍳 Now go meal plan like a pro! 💪
