Call for a FREE consultation with Betsy, 805-252-3656

My Favorite 7-Day Sample Menu Plan

My clients come to me to help heal their metabolism. It’s usually a long journey and they always beg me for a menu.

“Just tell me what to eat!”

Well, you are in luck because I am going to share with you my favorite Realistic 7 Day Menu Plan.

I don’t like to brag but I’m really good at menu planning:). Over the years, I’ve designed countless menu plans for clients with my personalized packages. When designing these menus, I pay close attention to certain details:

  • Timing of the day is super important. Starting with wake time, breakfast should be eaten within one hour of rising. I then schedule meals and snacks evenly through the day every 3-4 hours.
  • I also take into account exercise. It’s important to schedule in pre and post-workout meals or snacks.
  • Along with small frequent meals, I try to balance all meals properly for a steady blood sugar and to minimize cravings. Meals and snacks should include correct portions of quality carbs and protein. I also try to include healthy fat and veggies.
  • When choosing meal and snack ideas, I minimize inflammatory foods, like sugar, gluten and cow dairy for most clients.

After designing all these personalized menus, I’ve noticed that weight loss portions are quite similar for most women. I’ve also explored tons of recipes and a wide variety of meal ideas. In my Realistic 7-Day Menu Plan, I’ve included all the most popular meals and snacks in the most effective weight loss portions.

Just click on my staple menu plan and it will be emailed directly to your inbox. When following a menu with small frequent balanced meals, you will have a steady blood sugar through the day which makes you feel energized and clear headed without cravings.


Betsy Markle,

Registered Dietitian + Holistic Nutritionist with over 20 year experience

Print Friendly, PDF & Email

Tags: ,

No comments yet.

Leave a Reply

Betsys 7-Day Realistic Menu Plan
Betsy's 7-Day Realistic Menu Plan

We will never share your email.

Sign-up for Betsy's 7-Day Realistic Menu Plan
As a Registered Dietitian with 20 years of experience, I'm excited to offer you My Realistic 7-Day Menu Plan. I've included my most popular meal and snack ideas in weight loss portions