Meal Plan 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, low fat, vegan, vegetarian, 100% 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 I Used to Eat Before 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, herbal 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 a vitamin B-12 supplement to prevent deterioration when following this meal plan. Everyone even non-vegans on the western diet should be taking a vitamin B-12 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 worked 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.


Meal Plan Information


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 replace some of the vegetables with starches such as beans, rice, potatoes, and sweet potatoes.  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.

blue water splashing across a white backgroundThis meal plan contains a very large amount of fiber. In order to keep your bowels moving you will need to drink water. For women 91 ounces or 12 cups and for men 125 ounces or 16 cups should be sufficient.





Formula for Weight Loss –
meals,     snacks
(300*4)+(130*2) = 1,460 calories a day


View an image of this Meal Plan at .


Absolutely no Animal Foods, Salt, Sugar, or Oil.

Breakfast 5-8am, 300 calories –

1/2 cup Oatmeal
1/4 tsp, Coriander
1/4 tsp, Cinnamon
1/4 tsp, Ginger
80g Apple
100g Banana
Herbal Tea – No Caffeine, No Chocolate

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

Snack 9:30am, 127 calories  –
200g Asparagus
81g Beets
100g Beet Greens
100g Cauliflower
Herbal Tea – No Caffeine, No Chocolate


Lunch 12pm, 300 calories –

95g Lentils
150g Mushrooms, cooked
62g Broccoli
100g Pumpkin
100g Carrots
100g Lettuce
Herbal Tea – No Caffeine, No Chocolate


Snack 3pm – 131 calories –
113g Banana
50g Blueberry
Herbal Tea – No Caffeine, No Chocolate

Dinner 5-6pm, 300 calories –

120g Sweet Potato
1/4 cup Black Beans
100g Cherry Tomatoes
100g Celery
100g Collards
Herbal Tea – No Caffeine, No Chocolate

4th Meal, 7-8pm – 300 calories 

200g Banana
170g Cantaloupe
128g Pineapple
Herbal Tea – No Caffeine, No Chocolate


Calories: 1462kcal.
Protein1 2 3 4: 58.8g  / Recommended Dietary Allowance 56g
Fiber: 74.2g             / 38g
Water: 4812.1g, 20 cups, 4.8 liters / 3700 g, 8-12 cups (8, 8oz. glasses a day), 3.7 liters
Caffeine: 0mg


1The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. – The McDougall Newsletter Volume 06 Issue 04, April 2007

2Your greatest need for protein is when you grow the most. The greatest time of growth in a human being’s life is as an infant. We double in size during the first 6 months. The ideal food for a baby is mother’s milk. Therefore, breast milk is the “gold standard” for nutrition – during your time of greatest need for all nutrients, including protein. Five to 6.3 percent of the calories in human breast milk are from protein. This is the maximum concentration of protein we will ever need in our food supply. Knowing this value tells us that at no other time in our life will we ever require more protein. Consider the protein content of the foods we consume after weaning – these are even higher in protein – rice is 9%, potatoes are 8%, corn is 11% and oatmeal is 15% protein. – The McDougall Newsletter Volume 02 No. 12, December 2003

3A whole food plant based (WFPB) diet, with no added oil, can easily provide 10-12% total protein, which meets the long established recommended daily allowance (RDA) of 9-10% protein. The continued use of an upper ‘safe’ level of 35% protein of total, daily dietary calories in my view is grossly unscientific and completely irresponsible. – Dr. Campbell’s recommendations for Dietary Guidelines

4For adults, the protein requirement per kg body weight is considered to be the same for both sexes, at all ages, and for all body weights within the acceptable range. The value accepted for the safe level of intake is 0.83 g/kg per day (0.36g/lb. per day), for proteins… – WHO Technical Report Series 935, Protein and Amino Acid Requirements in Human Nutrition, 14.2 Protein requirements of adults, page 242, PDF page 257