Meal Plans & A Creative Outlet

Having a passion for writing and not knowing what to do with it has gripped me for years. Always trying to continue to sharpen my skills, but almost every time ending in a jumbled mess of thoughts and words. Some might say that’s just part of the creative process, and I agree, but it began to be a weight. Staying open handed and in tune to the Spirit’s leading of putting pen to paper has been at the forefront, and the desire to use it as my creative outlet has been slowly crafted but in ways I never expected. So where to go from here?

Recently the opportunity to help friends with nutrition and workout plans has presented itself. How often I put creativity and God in a box? Isn’t writing meal plans, fueling ideas, and sample workouts a form of writing and in a way that is truly going to impact women? God thank you for your faithfulness and forcing me to think outside the box. So whatever the passion, purpose, giftings, call you feel like God has placed on your life think outside of the box, see things from different angles, and don’t be afraid to step into it sideways instead of straight on. You never know how God is molding, forming, and moving.

So here are two sample meal days I worked on for a friend that can easily be modified! Enjoy!


Breakfast – Yogurt Parfait

¼ cup yogurt

¼ cup gluten free granola (I try to find something low on sugar)

Topped with fresh fruit (oranges, blueberries, apple chunks, strawberries, etc)

Cup of water w/ Nuun Vitamins, and cup of green tea

Morning Snack

Apple w/ handful of gluten free pretzel crisps (Snack Factory )

Lunch – Salad & Sandwich

1/2 Sandwich –

  • Slice Know Foods gluten free bread
  • All natural-organic piece of bacon
  • Slices of Avocado
  • Two slices of tomatoes (or handful of grape/cherry tomatoes)

1/2 Salad –

       Spinach and/or Kale mix

                Veggies – chopped onion, tomato, green bell pepper, mushroom, etc

                ½ TBSP sliced almonds

Lite Vinaigrette based dressing (or make your own, I have a lemon/garlic dressing that’s simple and I love)

Afternoon Snack

Veggies w/ either hummus, yogurt based dip, or guacamole – usually go for carrots or broccoli as my veggies!


Honey garlic chicken & Roasted Veggie stir fry

                (2) chunked sweet potatoes

                ½ cup chopped broccoli

                ½ cup chopped carrots

                *really you can throw in any veggies you want

                -Add 1 tsp of veggie oil over med heat and let the veggies roast on the stove for 10 minutes, covered – remove from heat and cover dish

(2) cubed chicken breasts salt and peppered

                – Add this to the pan over high heat and cook two minutes on each side until browned

1/4-1/2 tsp of garlic – add this to the pan and then cook for another 30 seconds and then add veggies back to pan

Whisk combo of 3 tbsp of honey, 1.5 tbsp of gluten free low sodium soy sauce, and 3 tbps water and pour over chicken and veggies, after 2-3 minutes add a ¼ cup water + 1 tbsp corn starch mixture to pot and stir for 1 minute after reaching boiling point – SERVE IMMEDIATELY

Evening Snack

Trail Mix – 1 cup of air popped popcorn, with sprinkle of sliced almonds (or other nut), pumpkin seeds, dried fruit, and chocolate if desired.



(1) Package or serving of gluten free oatmeal (either stovetop slow cooking oats or sometimes when I’m headed to the office early the Quaker instant)

Honey – Lime Fruit Salad – The night before : dice desired fresh fruit into bowl and drizzle lime juice and honey on top, mix well and let sit in fridge overnight

(1)Cup of Water with Nuun Vitamins and (1) Cup of Green Tea

Morning Snack  

Handful of all-natural almonds w/ small banana


Grilled Chicken Salad

Sliced Chicken breast grilled

Spinach and/or Kale Salad Mix

Handful of sliced almonds

Chopped Veggies

Dried Fruit if desired

Lite Vinaigrette based dressing option or make your own lemon-garlic dressing!

To add a carb take a handful of Gluten-Free Pretzels (Snack Factory) or Gluten Free Protein Bar (Luna, Larabar and Quest Beyond Cereal are my favorites)

Afternoon Snack

(1) Apple Sliced w/ (1) TBSP All-Natural Peanut Butter or Nut Butter

Dinner (for one)

Breakfast for Dinner – Egg Scramble, Sausage Patties and Roasted potatoes/toast/or GF grits

                (2) scrambled eggs, w/ diced mushrooms, cherry tomatoes, onion, spinach, bell pepper, basil, and cheese if desired

                If you want to make it more of a Mexican/tex mex style try some salsa, and hot peppers and taco cheese

                *I also usually throw fresh sliced avocado on top

                (2) All-natural, organic sausage patties cooked stove-top

                For the carb – either roast (1) potato in olive oil, salt, pepper, and Italian seasoning for 25 minutes at 400 degrees

                                – Make (1) serving of gluten-free grits stove top, with a dash of salt – butter if desired

                                – ½ or whole slice Gluten Free-Know Foods Bread toasted with avocado spread on top!


Gluten-Free Chocolate Chip Muffin from Simple Mills (Thrive Market)

Hopefully this gives you some ideas and all brands should be linked! If you have any questions please let me know 🙂


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