Anyone have a healthy meal plan to completely change diet?

[cransplash]

My H's sister wants to do eat healthier and she likes a routine- she wants something that is high protein/low carb that's easy to fix and can have repetition in his diet. Meaning, she doesn't mind eating the same thing for lunches and dinners (as long as there is a little variation).

She works out little but has been starting to go to the gym to do strength training and cardio (I think she works out 4-5x week; 4 days of strength, 2-3 days of cardio.)

I thought I'd ask on here since I know many on this board are health conscious. Is there a good "starter" plan where it lays out Breakfast, Lunch, Dinner for a month? Bonus if she can prepare most of the meals on a Sunday and "pack" them up so she can grab and go every day before work. 

I am really happy she has decided to make this a lifestyle change (and not "dieting"), and I want to support her as much as I can!

[wambam]

The cookbook Practical Paleo has 30-day meal plans for various goals that would fit this bill.

There is also emeals, which she can choose clean eating, low carb, or paleo.

Robb Wolf has the food matrix: robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

Is there something she specifically needs help with in planning out these meals? It wouldn't take much to do something like this, especially if she doesn't mind repetition. I am happy to help and answer specific questions.

[pixy0stix]

South Beach phase 2 is a fairly balanced diet that gives a meal plan in the book. Its easy to understand and lays them out in a non-confusing way.

[shauni27]

when I do low carb and high protein and focus on clean eating I will make egg white frittata muffins over the weekend and then they are already portioned out and ready to go during the week: i sautee a bunch of veggies and usually some turkey or chicken sausage and mix with egg whites and throw them into muffin tins.

For lunch I will roast a boat load of veggies--sweet potato, squash, beets, brussel sprouts, onions, cauliflower etc, and then I portion them out for the week. I then sautee up some ground turkey with different spices and mix it in with the roasted veggies. A filling meal for lunch or dinner.

[runblondie26]

www.runnersworld.com/nutrition-for-runners/study-whats-the-healthiest-diet

[ktzmoh]

Congrats to them for wanting to make a change. But they should go consult a nutritionist who can develop a plan for them. I believe strongly that sudden radical changes rarely stick. A nutritionist will be able to put them on a path that has a better chance of working long run.

I'm also a believer in real food, nutrient dense, clean eating and plant based proteins. But for someone who is used to bacon and eggs every day- that probably won't stick. KWIM?