KATYA’S

HEALTHY DIET PLAN

INTRODUCTION
Hi Guys!

My Meal Plans contain super easy recipes that allow me to eat my favorite foods, in a
clean and healthy way. Every delicious recipe is really simple and quick to make, with
a heavy focus on clean eating.

Nutrition and training go hand in hand - our bodies are sculpted in the gym, but MADE in
the kitchen!

Each recipe contains basic nutritional information listing the calorie content for each
serving. This will help you become familiar with nutrition and portion control - a very
important aspect to achieving your dream body goals.

It’s also important to remember that the nutrition information provided is based on specific
ingredients I have used. When you make these meals, try to be exact the first few times
and measure out your ingredients. This will then allow you to accurately estimate your
meals in the future to make quick work in preparing your food.

KATYA’S HEALTHY MEAL PLAN PAGE 2

HOW TO USE MY HEALTHY DIET PLAN
MY PLANS CAN BE MADE TO SUIT YOU!
I have created these diet plans so that you can tweak them to your lifestyle. Each
meal contains similar caloric content so if you don’t feel like a shake in the morning,
you can have something else without breaking the calorie bank. However, this doesn’t
mean that you can have an ice cream sundae each night for dessert - be smart and
treat yourself, just not every day!

HOW TO USE THE DIET PLAN

I have provided you with 4 different breakfast ideas, 6 different lunch ideas, 6
different dinner ideas as well as 6 snack/dessert ideas. This is so that you have
variation - one of the biggest problems with meal plans is that they don’t cater for
how you feel! So instead of splurging when you don’t feel like eating what’s for
lunch, simply change to a different lunch.

So, pick a breakfast, lunch, dinner and either a snack or dessert, and that’s your plan
for the day done :)

SUBSTITUTIONS
I have given you so many different meals not only for variation, but also so
that you can use them as a base for your own ideas. For example, if you don’t feel like
turkey on your sandwich, you can replace it with a similar amount of chicken breast.

Why? Unlike other meal plans, my goal is to help you become empowered and
educated so that you can make informed decisions and take control of your nutrition.
It’s 80% of the battle, so if you get this right everything else will fall into place!

Vegetarian Substitutions: If you’re a vegan or a vegetarian, don’t worry I’ve got you
covered as well! For the recipes that aren’t vegetarian, simply look for the next to a
specific food and exchange it for the food listed—every recipe can be made vegan.

Don’t be afraid to add your own meals to the plan - this is just a template to start you
on your journey to a healthier you! Each week, I want you to slightly tweak one of the
meals in the plan and let me know how you did it and how it tastes :)

KATYA’S HEALTHY MEAL PLAN PAGE 3

HOW TO USE MY HEALTHY DIET PLAN
EXTRA CALORIES
You’ll notice on a few of the days I have left “extra calories” for you; these are for
your own healthy snacks and beverages to allow you some ‘breathing room’. Focus on
whole foods and less on processed snacks and soda.

Beverages: Try to limit your beverage consumption to water, no-sugar-added iced

tea, black coffee, and other zero-calorie beverages.

Snacks: Skip any and all snacks other than plain vegetables (cut cucumbers,
broccoli, etc), or if you’re craving something sweet have a guilt free scoop of
OxyWhey lean protein. This strategy will help you evaluate your hunger and promote
satiety rather than grazing on snacks for flavor alone.

HUNGER & APPETITE CONTROL

You might have found that you’re eating less on my healthy diet plan than you
normally would; if this is the case, you might get hungry at times and need a way to
control your appetite.

Don’t worry, by eating a lot of whole foods, I guarantee you’ll feel satisfied for longer.
In terms of appetite control, I recommend using OxyShred from my sponsor EHPlabs!
It’s great for suppressing your appetite and contains heaps of other great ingredients
like mood enhancers that will keep you happy and energized during a caloric deficit,
and metabolism boosters that will help you shred that stubborn fat!

KATYA’S HEALTHY MEAL PLAN PAGE 4

EXAMPLE WEEKLY PLAN

EXAMPLE WEEK BREAKFAST LUNCH DINNER SNACK/DESSERT CALORIES

Speedy Breakfast Asian Sesame Quick & Easy Almond Celery
MONDAY I Chicken Salad Risotto Sticks
1380

Speedy Breakfast Avocado Black

TUESDAY II Bean Wrap
Chicken Teriyaki OxyWhey Frappe 1400

Blueberry Banana Turkey Avocado Fresh Veggie Almond Celery

WEDNESDAY Protein Frappe Sandwich Fiesta Bowl Sticks
1410

Strawberry Rainbow Veggie Peanut Butter

THURSDAY Shortcake Toast Caesar Salad Scramble Kissed Strawberries
1500

Speedy Breakfast Turkey Hummus Easy Veggie Sweet Strawberry

FRIDAY II Wrap Risotto Banana Frappe
1400

Honey-Kissed
Blueberry Banana Asain Sesame Chicken Fiesta
SATURDAY Protein Frappe Chicken Salad Bowl
Banana Peanut
Butter Bowl
1490

Strawberry Healthy Tuna Fresh Veggie

SUNDAY Shortcake Toast Sandwich Fiesta Bowl
Ice Cream Sundae 1550

KATYA’S HEALTHY MEAL PLAN PAGE 5

CONTENTS: MY HEALTHY MEALS
Page Breakfast Calories
7 Strawberry Shortcake Toast 350
8 Speedy Breakfast II 350
8 Blueberry Banana Protein Frappe 350
8 Speedy Breakfast I 350

Lunch Calories
9 Avocado Black Bean Wrap 350
10 Asian Sesame Chicken Salad 380
10 Rainbow Caesar Salad 350
11 Healthy Tuna Sandwich 400
12 Turkey Avocado Sandwich 360
12 Turkey Hummus Wrap 350

Dinner Calories
13 Quick & Easy Risotto 350
14 Easy Veggie Risotto 350
14 Chicken Fiesta Bowl 400
15 Fresh Veggie Fiesta Bowl 400
15 Veggie Scramble 400
16 Chicken Teriyaki 400

Snacks and Desserts Calories
17 Ice Cream Sundae 400
18 Almond Celery Sticks 300
18 OxyWhey Frappe 300
18 Sweet Strawberry Banana Frappe 350
19 Honey-Kissed Banana Peanut Butter 360
19 Peanut Butter Kissed Strawberries 400

KATYA’S HEALTHY MEAL PLAN PAGE 6

BREAKFAST
STRAWBERRY SHORTCAKE TOAST PREP TIME 5

CALORIES 350
• 1 slice whole wheat toast (100 Calories or less per slice), topped with
• 2 tbsp cream cheese, ½ cup strawberries, sliced
• Drip coffee or Americano with 2 tbsp half and half cream

• Replace half and half cream with 1oz of almond milk

• Replace cream cheese with 1tbsp peanut butter or vegan cream cheese

KATYA’S HEALTHY MEAL PLAN BREAKFAST PAGE 7

 • SPEEDY BREAKFAST I•
CALORIES 350 PREP TIME 5

• 1 banana • Replace eggs with tofu scramble:½ cup

• 2 hard boiled eggs tofu, mushrooms, peppers and cumin
• Drip coffee or Americano with • Replace milk with 1oz of almond milk
2 tbsp of half and half cream

• SPEEDY BREAKFAST II •
CALORIES 350 PREP TIME 5

• 1 apple, diced and mixed with: • Replace Greek yogurt with

• 1 cup nonfat Greek yogurt and coconut yogurt
sprinkle of cinnamon • Replace milk with 1oz of almond milk
• 1 hard boiled egg
• Drip coffee or Americano with
2 tbsp of half and half cream

• BLUEBERRY BANANA PROTEIN FRAPPE •

PREP TIME 2
CALORIES 350
• 1 cup banana slices • Replace OxyWhey with 1tbsp of chia
• ½ cup blueberries seeds and 1tbsp of honey
• 1 scoop OxyWhey lean protein
• Ice, desired amount
• Blend all ingredients until smooth

KATYA’S HEALTHY MEAL PLAN BREAKFAST PAGE 8

LUNCH IN UNDER 10 MINUTES
AVOCADO BLACK BEAN WRAP PREP TIME 5

CALORIES 350
• 1 medium tortilla
(140 Calories or less per 1 tortilla)
• ¼ cup canned refried beans
• ¼ cup canned black beans
• ¼ cup diced avocado
• Desired amount iceberg lettuce, shredded
• Salsa, desired amount to serve

DIRECTIONS
1. Spread tortilla with refried beans. Top with
black beans, avocado, shredded lettuce. Roll
tightly and dip in desired amount salsa.

KATYA’S HEALTHY MEAL PLAN LUNCH PAGE 9

 • ASIAN SESAME CHICKEN SALAD •
CALORIES 380 PREP TIME 5

8 oz grilled chicken, chopped

• ½ cup mandarin orange segments, DIRECTIONS
fresh or packed in juice (not syrup)
• ½ cup chopped broccoli florets 1. Toss together all ingredients and mix well
• ½ cup cucumber to serve.
• ½ cup shredded carrot
• ¼ cup preferred asian sesame vinaigrette Replace chicken with 2 cups of
(50 Calories or less per 2 tbsp) shelled, frozen Edamame
• 2-3 cups romaine or iceberg lettuce, chopped

• RAINBOW CAESAR SALAD •

CALORIES 350 PREP TIME 5

• ½ cup canned garbanzo beans, rinsed well

• ¼ cup shredded parmesan cheese DIRECTIONS
• ¼ cup yogurt caesar dressing
(50 Calories or less per 2 tbsp) 1. Toss all ingredients and mix well to serve.
• ½ cup chopped broccoli florets
• ½ cup cucumber • Replace parmesan with vegan
• ½ cup shredded carrot friendly cheese
• ½ cup grape tomatoes • Replace Caesar dressing with
• 2-3 cups romaine or iceberg lettuce, chopped vegan friendly hummus
Caesar dressing

KATYA’S HEALTHY MEAL PLAN LUNCH PAGE 10

 • HEALTHY TUNA SANDWICH•
CALORIES 350

PREP TIME 5

• 2 slices whole wheat bread

(100 Calories or less per slice)
½ can tuna, mixed with 1 tbsp reduced
fat mayonnaise
• Sliced pickle, onion, and tomato,
desired amount
• Apple or orange

Replace Tuna with Portobello

mushroom or falafel patty

DIRECTIONS
1. Mix tuna with mayonnaise.
2. Spread bread with mayonnaise, top with
pickle, onion, tomato, and remaining slice
of bread.
3. Serve with apple or orange.

• TURKEY AVOCADO SANDWICH •

CALORIES 360 PREP TIME 5

• 2 slices whole wheat bread

(100 Calories or less per slice)
2 oz preferred deli turkey
(60 Calories or less per serving)
• whole avocado, sliced
• Sliced tomato, green leaf lettuce
• Apple or orange
DIRECTIONS
1. Top bread with turkey, avocado, sliced
tomato, green leaf lettuce, and the
remaining slice of bread.

Replace Turkey with Alfalfa sprouts, grated carrot and 1 slice of vegan friendly cheese

KATYA’S HEALTHY MEAL PLAN LUNCH PAGE 11

 • TURKEY HUMMUS WRAP •
CALORIES 350 PREP TIME 5

• 1 medium tortilla
(140 Calories or less per 1 tortilla)
2 oz preferred deli turkey
(60 Calories or less per serving)
• 2 tbsp hummus
(70 Calories or less per 2 tbsp)
• Sliced tomato, desired amount
• Desired amount iceberg lettuce,
shredded
• Apple or orange
DIRECTIONS
1. Spread tortilla with hummus. Top with turkey,
tomato, lettuce.
2. Roll tightly and serve alongside apple or orange.
Replace turkey with ¼ cup of
boiled black beans

KATYA’S HEALTHY MEAL PLAN PAGE 12

DINNER IN UNDER 10 MINUTES
QUICK & EASY RISOTTO PREP TIME 5

CALORIES 350
• ½ cup microwave in-bag brown rice Replace chicken with 1 cup of
4 oz precooked grilled boneless boiled lentils
skinless chicken breast
• ¼ cup shredded parmesan cheese Replace parmesan with coconut
• ½ cup baby carrots based cheese
• ½ cup zucchini slices
• 1 cup broccoli florets
• ¼ tsp garlic powder, desired amount
• black pepper to serve

DIRECTIONS
1. Prepare rice to package directions.
2. Reheat chicken using microwave or pan with nonstick spray.
3. Steam carrots, zucchini, and broccoli in microwave steam bag or on stove.
4. Toss all ingredients with cheese, black pepper, and garlic powder to serve.

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 • EASY VEGGIE RISOTTO •
CALORIES 350
•
•
½ cup microwave in-bag brown rice
½ cup canned garbanzo beans, rinsed
• ¼ cup shredded parmesan cheese
• ½ cup baby carrots
• ½ cup zucchini slices
• 1 cup broccoli florets
• ¼ tsp garlic powder, desired amount
• black pepper to serve
Replace parmesan with vegan
friendly cheese
• CHICKEN FIESTA BOWL •
CALORIES 400
• ½ cup microwave in-bag brown rice
4 oz precooked grilled boneless
skinless chicken breast
• ½ cup avocado, diced
• 2 cups mixed sliced bell pepper,
mushroom, and onion
• Desired amount salsa,
chopped cilantro to serve
Replace chicken with 5oz of
sweet potato or 1 cup of tofu
KATYA’S HEALTHY MEAL PLAN
PREP TIME 5
DIRECTIONS
1. Prepare rice to package directions.
2. Heat garbanzo beans using microwave or pan
with nonstick spray.
3. Steam carrots, zucchini, and broccoli in
microwave steam bag or on stove with steam
pot attachment.
4. Toss all ingredients with cheese, black pepper,
and garlic powder to serve.
PREP TIME 5
DIRECTIONS
1. Prepare rice to package directions.
2. Reheat chicken using microwave or pan with
nonstick spray.
3. Heat additional pan over medium. Coat with
nonstick spray, saute onions, bell pepper, and
mushrooms until soft, adding small amounts
of water if necessary to prevent sticking.
4. Toss together rice, chicken, veggies,
and avocado.
5. Garnish with cilantro and salsa to serve.
DINNER PAGE 14
 • FRESH VEGGIE FIESTA BOWL •
CALORIES 400 PREP TIME 5

•
•
½ cup microwave in-bag brown rice
½ cup canned pinto beans, rinsed DIRECTIONS
• ½ cup avocado, diced
• 2 cups mixed sliced bell pepper, 1. Prepare rice to package directions.
mushroom, and onion 2. Heat beans using microwave or pan with
• Desired amount salsa, chopped nonstick spray.
cilantro to serve 3. Heat additional pan over medium. Coat with
nonstick spray, saute onions, bell pepper, and
mushrooms until soft, adding small amounts
of water if necessary to prevent sticking.
4. Toss together rice, beans, veggies, and
avocado.
5. Garnish with cilantro and salsa to serve.

• VEGGIE SCRAMBLE •
CALORIES 400 PREP TIME 5

• 2 whole eggs, 3 egg whites, whisked together • Replace eggs with 1 cup of tofu
• ¼ cup shredded parmesan • Replace parmesan with coconut
• ¼ cup cherry or grape tomatoes, sliced based cheese
• 4 white or crimini mushrooms, sliced
• ½ cup shredded spinach
• 2 tbsp minced chives or green onion
• 1 slice whole wheat bread, toasted (100
Calories or less per slice)

DIRECTIONS
1. Saute mushrooms in pan.
2. Add eggs, grape tomatoes, and spinach.
When eggs near completion, add cheese and
continue to scramble.
3. Top with chives and garnish with black pepper.
Serve with toast.

KATYA’S HEALTHY MEAL PLAN DINNER PAGE 15

 • CHICKEN TERIYAKI •
CALORIES 400
8 oz grilled boneless skinless
chicken breast
• ¼ cup teriyaki sauce
(25 Calories or less per 1 tbsp)
• 2 cups broccoli florets
Replace chicken with 10oz
of eggplant and 10oz of red
bell peppers
KATYA’S HEALTHY MEAL PLAN
PREP TIME 5
DIRECTIONS
1. Preheat oven to 425. Spray tin foil with
nonstick cooking spray. Season chicken breast
with pepper, wrap in foil.
2. Bake at 425 for 35-40 minutes, or until chicken
is no longer pink and reaches an internal
temperature of 165 degrees.
3. Remove from oven, measure 8 oz chicken, top
with teriyaki sauce.
4. Serve with 2 cups steamed broccoli, prepared
in microwave steam bag or in steaming pot
on stove.
DINNER PAGE 16
SNACKS AND DESSERTS
ICE CREAM SUNDAE
PREP TIME 2

CALORIES 400
• 1 cup slow-churned or reduced fat ice cream Use vegan friendly ice cream
(100 Calories or less per ½ cup), topped with and syrup
• 1 tbsp prepared chocolate syrup
(100 Calories or less per 1 tbsp)
• 4 maraschino cherries
• 1 tbsp sprinkles

KATYA’S HEALTHY MEAL PLAN DESSERT PAGE 17

 • ALMOND CELERY STICKS •
CALORIES 300 PREP TIME 2

• 3 Tbsp almond butter

• 2 cups celery
• Spread the almond butter on the celery sticks.

• OXYWHEY FRAPPE •
CALORIES 300 PREP TIME 2

• 1 scoop OxyWhey Replace OxyWhey with

• 1 banana 2tbsp of chia seeds
• ½ cup strawberries
• Ice
• Blend until smooth

• SWEET STRAWBERRY BANANA FRAPPE •

CALORIES 350 PREP TIME 2

• 1 cup banana slices

• 1 cup strawberries
• ½ cup nonfat Greek yogurt
• Zero Calorie mandarin orange seltzer water
(sweetened with sucralose or similar)
• Ice, desired amount
• ¼ cup whipped cream
• Blend all ingredients until smooth,
garnish with ¼ cup whipped cream to serve.

• Replace Greek yogurt with

coconut yogurt
• Replace whipped cream with
whipped coconut cream

KATYA’S HEALTHY MEAL PLAN DESSERT PAGE 18

 • PEANUT BUTTER KISSED STRAWBERRIES •
CALORIES 400 PREP TIME 2

• 2 cups sliced or whole strawberries,

mixed with 3 tbsp peanut butter

• HONEY-KISSED BANANA PEANUT BUTTER BOWL •

CALORIES 360 PREP TIME 2

• 1 cup banana slices, mixed with 1 tbsp Replace Greek yogurt with
peanut butter, ½ cup nonfat Greek yogurt cultured cashew yogurt or
• Drizzle with 1 tbsp honey to serve coconut yogurt

KATYA’S HEALTHY MEAL PLAN DESSERT PAGE 19

HEALTH GOALS
It’s not about eating less, it’s about eating better. You don’t have to starve yourself
to lose weight, or eat mountains of protein to tone up; you just have to eat healthy. I
have created a few goals for you to tick off each week - be honest to yourself and try
to implement them each week. If you binge one day during the week, that’s ok.

Keep up the healthy choices for the rest of the week, don’t fall into the trap of turning
the whole week into a binge and “starting fresh” the next.

1. Eat one less starchy meal per day

2. Eat three cups of vegetables per day
3. Rethink your drinks
4. Healthy snacks
5. Avoid stress eating
6. Treat yourself in moderation

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