Mix and Match Nutrition Plan

Nutrition Intake

This is a unique way to have a diet plan because it allows you to mix and match each day so you don’t have to eat the same things every day. I call this the mix and match diet plan which will help you lose weight and/or maintain your current health. Pick one from each meal type (breakfast, lunch, dinner, dessert and snacks) each day and they do not have to be the same. For example: one day you could eat the 1st meal on the list for breakfast , then eat the 3rd meal on the list for lunch and then eat the 8th meal on the list for dinner. The next day you can change what meals you eat.

Required Daily

  • 24-32 oz of water within no more than 3 hours after every meal (breakfast, Lunch and Dinner).
  • 1 hour of exercise 5 days a week with one of those days being more vigorous and walking for two days a week
  • 1 multi-vitamin and 10 minutes of sunlight


  • 1 cup of honey nut cheerios with 1% milk or soy milk and 1 cup orange juice
  • 1 cup of oatmeal with fruit (blueberries, bananas, strawberries, etc.) with 1 cup of 1% milk or soy milk
  • 2 egg whites with 2 pieces of whole wheat bread (toasted) lightly buttered (1 tsp), 1 cup natural cranberry juice
  • 1 cup equivalent of cantaloupe with 1 natural honey and oats bar with 1 cup 1% milk or soy milk
  • 1 cup of yogurt with ½ cup granola and ½ cup of blueberries
  • 1 cup raisin bran with 1 cup of 1% milk or soy milk with 1 cup orange juice
  • 2 cups of a fruit smoothie (place in ¼ cup x 4 of your favorite fruits) with 8 average sized ice cubes and ½ cup yogurt
  • 1 cup of cheerios with one large banana (cut up in slices) with 1 cup of a natural fruit drink


  • Tuna fish sandwich on two pieces of whole wheat bread with light mayo and 1 piece of American cheese
  • Tuna fish salad with all the healthy mixings (4 oz tuna fish and 2 cups spinach leaf salad)
  • 8 inch margarita pizza on whole wheat dough
  • Take a trip to Subway and get a healthy 6 inch sandwich
  • Spinach leaf salad (2 cups) with light dressing and chicken (4 oz)
  • Protein Smoothie: ½ cup of tofu, ½ cup x 4 of your favorite fruits, 8 average ice cubes, ½ cup yogurt
  • Grilled chicken sandwich (1/2 cup lean chicken – about the size of a deck of playing cards) with two pieces whole wheat bread with light dressing (use healthy additions only)
  • Mega Salad: ½ cup iceberg lettuce, ½ cup spinach leaf salad, 1/3 cup sliced carrots, 1/3 cup orange and mango slices, tofu and/or lean grilled chicken slices (1/2 cup), 1/3 cup tomatoes with light dressing


  • Eat a healthy breakfast or lunch choice (no smoothies)
  • ½ cup lean grilled chicken with a baked potato with a healthy topping such as light butter
  • ½ cup fish of your choice (salmon, catfish, tilapia, etc.) with ½ cup wild rice ½ cup spinach leaf salad with light dressing
  • ½ cup grilled chicken, ½ cup sweet potatoes, ½ cup of wild rice
  • Fish stuffed pepper: ½ cup fish and as many peppers as you want with a healthy rice of your choice (whole wheat, wild rice, gluten free rice, etc.)
  • Chicken Taco: ½ cup grilled lean chicken slices, ½ cup whole wheat rice, 1/3 cup of iceberg lettuce, ¼ cup of another vegetable with light dressing in a whole wheat hard or soft shell tortilla
  • ½ cup grilled lean chicken with 1 cup mashed potatoes, 1 cup spinach leaf salad with light dressing
  • ½ cup salmon with ½ cup brown rice and ½ cup green beans


  • ½ cup sugar free homemade pudding
  • 1 medium sized green apple cut up into slices with ½ cup yogurt
  • ½ cup fruit smoothie
  • ½ cup healthy frozen yogurt

Snacks (Try and eat two snacks throughout each day)

  • 1 medium sized apple, orange or equivalent piece of fruit
  • 1 granola bar
  • ½ cup of yogurt
  • Small oatmeal cookie
  • 1 cup whole wheat popcorn (no butter or salt)

Note: If all of the healthy choices are being followed you can eat one meal a week of whatever you want and still be considered healthy. Remember this is not required and if you have any allergies or pre-existing conditions please consult with your medical doctor and/or clinical dietitian if you are uncertain of what you should be eating or what you are able to do physically for exercise.