These menus and meal plans are a GREAT PLACE to start to because they’re simple recipes that are high in protein. It can take a lot of the thinking and planning out of it!
You’ll need to adjust the portions of these menus to hit your custom macros. Follow these 3 steps.
- Create a ONE-DAY MENU for yourself (copy mine, or adjust mine to your liking. Swapping instructions are on the PDFs)
- Input it into MyFitnessPal
- Adjust the portions of the ingredients & recipes to hit your macros.
INFO & INSTRUCTIONS FOR USING THE RECIPES, MEAL PLANS & MENUS
RECIPE RESOURCES
FEMME MENUS (More coming!)
INCREASING PROTEIN SUPPORT
RECIPES BOOKS w/MYFITPAL BARCODES
MONTHLY RECIPE PACKS w/MYFITPAL BARCODES
JESSICA JOY RECIPES BOOKS
VIDEO TRAINING on DOING A DETOX DAY
Up to once a week, you can incorporate a DETOX DAY.
There are generally 2 ways to do this
- ‘Supported Fast Day’ – Consume 500-800 calories from the recipes listed in the book, or similar recipes
- ‘Detox Day’ – Consume 800-1200 calories, I recommend using the recipes in the book or similar recipes
LEVEL 10 Detox Day (IDEAL, it’s just one day) – No sugar, gluten and dairy
LEVEL 8 Detox Day – Eat a little bit (300 calories of less) from sources of sugar, gluten and dairy
LEVEL 6 Detox Day – Reduce sugar, gluten and diary
FOOD PREP GUIDE
Recipes & tips for HEALTH FAST FOOD
3 MEAL PLANS of EXACTLY WHAT I EAT
DONE-FOR-YOU MEAL PLANS! WOOT!
SLIM SMART BOOKLET
Favorite recipes pulled from the SLIM SMART meal plans
1500 Calorie Meal Plan – 40% carbs, 30% protein, 30% fats --> https://jessicajoylife.com/wp-content/uploads/2020/03/F.E.M.M.E.-Meal-Plan-1500-Cal-40_30_30-Tone-Shape-.pdf
Jessica Joy – Typical Day of Eating --> https://jessicajoylife.com/wp-content/uploads/2020/03/JESSICA-JOY-–-A-typical-day-of-eating-.pdf
Dairy, Gluten & Sugar-Free 1-Week Meal Plan --> https://jessicajoylife.com/wp-content/uploads/2020/03/DAIRY-GLUTEN-SUGAR-FREE-Meal-plan-.pdf
2-WEEK JUMPSTART NUTRITION PROTOCOL
Click image to watch the training 👆
It will walk you through how to use the menus & nutrition plans bellow
RECIPE RESOURCES
FEMME MENUS (More coming!)
INCREASING PROTEIN SUPPORT
RECIPES BOOKS w/MYFITPAL BARCODES
MONTHLY RECIPE PACKS w/MYFITPAL BARCODES
JESSICA JOY RECIPES BOOKS
VIDEO TRAINING on DOING A DETOX DAY
Up to once a week, you can incorporate a DETOX DAY.
There are generally 2 ways to do this
- ‘Supported Fast Day’ – Consume 500-800 calories from the recipes listed in the book, or similar recipes
- ‘Detox Day’ – Consume 800-1200 calories, I recommend using the recipes in the book or similar recipes
LEVEL 10 Detox Day (IDEAL, it’s just one day) – No sugar, gluten and dairy
LEVEL 8 Detox Day – Eat a little bit (300 calories of less) from sources of sugar, gluten and dairy
LEVEL 6 Detox Day – Reduce sugar, gluten and diary
FOOD PREP GUIDE
Recipes & tips for HEALTH FAST FOOD
3 MEAL PLANS of EXACTLY WHAT I EAT
DONE-FOR-YOU MEAL PLANS! WOOT!
SLIM SMART BOOKLET
Favorite recipes pulled from the SLIM SMART meal plans
1500 Calorie Meal Plan – 40% carbs, 30% protein, 30% fats --> https://jessicajoylife.com/wp-content/uploads/2020/03/F.E.M.M.E.-Meal-Plan-1500-Cal-40_30_30-Tone-Shape-.pdf
Jessica Joy – Typical Day of Eating --> https://jessicajoylife.com/wp-content/uploads/2020/03/JESSICA-JOY-–-A-typical-day-of-eating-.pdf
Dairy, Gluten & Sugar-Free 1-Week Meal Plan --> https://jessicajoylife.com/wp-content/uploads/2020/03/DAIRY-GLUTEN-SUGAR-FREE-Meal-plan-.pdf
MEAL PLANS (read notes below before using)
INFO on the MEAL PLANS
These meal plans were from my former program, Slim Smart Transform. The recipes are a great resource, because they’re fairly quick & easy, and always include a good amount of protein but they don’t use the intermittent fasting daily meal structure… so you end up prepping 3 meals and 2 snacks per day, which is much more time consuming and requires more planning.
The caloric intake is about 1400 calories a day in these meal plans.
Feel free to use them as a recipe book instead of a meal plan – that’s really what I’d recommend. Maybe choose a week, and pick a few recipes to try from it, for example.
You are welcome to use the full meal plan, here are some things to factor in
- To incorporate intermittent fasting, I would eat the breakfast or lunch AND first snack for your breakfast during late morning or at lunch time.
- Some of my clients like to save one of the sweet snacks like a parfait, as a post-dinner dessert.
- Idea to adapt the meal plan – if you have the breakfast or lunch recipe (pick your fave) and snack 1 for your first meal, then DINNER & snack 2 for your second meal, you’d be pretty set.
- The meal plan is flexible. You can swap any lunch for a lunch, and snack for a snack.
- You can repeat meals or full days. For example, if you love Monday’s menu, you could have it 2-3 days in a row. EASY. If you like Tuesday’s dinner, double the recipe and have it for dinner many days etc.
- It’s a decent amount of shopping and cooking if you do the full things (no swaps or repeat meals). I worked really hard to rework leftovers and use crockpot recipes etc, but even then, it is a commitment. I just don’t cook that much anymore. I’ve really simplified things over the years, BUT… some of my clients who used these meal plans LOVED them because
- They didn’t have to think AT ALL. Literally, everything was planned for them, using normal, affordable ingredients
- They ended up learning how to cook healthy and incorporating a balance of carbs, proteins & fats
- I didn’t use measure macros in these recipes, I just know they are really well-balanced amount carbs, proteins & fats
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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