• Jamie McDermott, MS, RD

Sample Meal Plan with Sheet Pan Salmon (and wine!) - filling, simple, and healthy!



The bulk of my clients request a meal plan, designed around their personal preferences, food sensitivities, and overall lifestyle. I wanted to share with you what a sample day might look like!


This particular day is designed for someone who does not have food restrictions. Regardless of the style of eating (vegan, low carbohydrate, paleo, etc.), all of my meal plans are centered around healthy, nutrient dense plant foods. They also include detailed grocery lists and alternative ingredient swaps!


I also included a glass of wine at dinner. Obviously this is not required, but part of my approach is to show my clients that weight loss goals can be achieved without extreme restriction and deprivation. This day is a great example of that!


I usually recommend repeating days alternately throughout the week for sanity purposes - i.e. meals would be the same on Monday and Wednesday or Tuesday and Thursday, with different meals on the weekends.


I hope you enjoy and please let me know if you have questions in the comments!




Breakfast: Egg and Spinach Wrap

  • 2 eggs

  • 1 cup fresh spinach

  • 2 Tbsp whipped cream cheese

  • 1 high fiber tortilla (about 50 calories), such as Ole


Coat a skillet with an oil spray. In a medium bowl, whisk 2 eggs with the fresh spinach; pour into skillet and cook, turning often, until no liquid remains (use additional oil spray if necessary). Add 2 Tbsp of cream cheese and gently fold into eggs until melted. Place in center of tortilla and wrap.


Calories: 303



Lunch: Apple, Turkey and Goat Cheese Salad


  • 2-3 cups mixed salad greens

  • 1 apple, sliced

  • ⅓ cup feta or goat cheese

  • 2 oz nitrate free deli turkey

  • 1 Tbsp roasted and salted sunflower seeds

  • 2 Tbsp light dressing


Combine all ingredients to make a salad.


Calories: 404



Snack: String cheese and nuts


  • 1 part skim string cheese

  • 1/4 cup mixed nuts

Calories: 250



Dinner: Sheet Pan Salmon and with Guacamole and Parm


  • 2 cups fresh green beans, tips removed

  • 1 salmon filet (4 ounces)

  • 1 tsp olive oil

  • Lemon pepper seasoning

  • ¼ cup prepared guacamole

  • 2 Tbsp grated Parmesan cheese

  • Optional: 1 (4oz) glass white wine


Line a baking sheet with parchment paper and spray with an olive oil spray. Place green beans and salmon on the baking sheet, drizzle with olive oil, and sprinkle with lemon pepper seasoning. Bake at 400 for 30 minutes or until fish flakes easily with a fork. Top salmon with guacamole and Parmesan. Enjoy!


Calories: 549



Daily totals:

Calories: 1400

49% calories from fat

28% calories from carbohydrate

24% calories from protein




If this is something that looks interesting and helpful to you, please feel free to contact me here - I offer a free discovery call to see if working together would be a good fit!