Free One Week

Meal Plan
BEST BODY BY DR. RACHEL PAUL
 Welcome!

I’M SO GLAD YOU’RE HERE & READY TO GET COOKING!

All rights reserved. No part of this

publication may be reproduced or
transmitted in any form or by any means,
electronic or mechanical, including
photocopying, recording, or any other
information storage and retrieval system,
without the written permission of Rachel
Paul. This guide is for the recipient ONLY.

The information in this guide is not meant to

substitute for any dietary regimen or advice
that may have been prescribed by your
doctor. As with all dietary programs, you
should get your doctor’s approval before
beginning. If you suspect you have a medical
problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary
from person to person. The information here
is intended to help you make informed
decisions about your eating and health. This
guide is meant to be a guide for your food
choices; it does not recommend you
eliminate any foods from your diet in its
entirety. This guide Is also not for those who
are under 18 years, or who have specific
medical conditions. Read more here:
collegenutritionist.com/terms-conditions

- 02 -
 How to Use This
Meal Plan
WHAT BENEFITS ARE YOU LIKELY TO SEE FROM FOLLOWING
THIS PLAN?

H e r e a r e j u s t s o m e o f t h e b e n e f i ts la d i e s h a v e s e e n f r o m th i s 1 - w e e k m e a l p la n:
Weight Loss
Decreased Bloating
More Energy
Mental Clarity
Improved Skin Complexion

THIS MEAL PLAN IS AROUND 1200 CALORIES/DAY

Y o u w i l l l i k e l y n e e d m o r e c a l o r i e s th a n th a t! A d d c a lo r i e s b y c o o k i ng
w i t h f a t s ( e . g . o i l v s . a n o i l s p r a y ), i n c r e a s i n g p o r ti o n s o f f o o d s , a nd /
or adding snacks.

MEALS ARE THE SAME FOR...

M o n d a y t h r o u g h W e d n e s d a y , T h u r s d a y & F r i d a y , a n d S a tu r d a y &
Sunday. This way, you can meal prep on Sundays and Wednesday
n i g h t s , b u t s t i l l h a v e v a r i e t y o f y o u r m e a ls th r o u g h o u t th e w e e k .

- 03 -
Need Food Alternatives?
STARCHES | 1 SERVING = about 120 calories

GRAINS

Bagels Barley Bread Buckwheat Crackers English Muffins Flour

Oats Pasta Pretzels Quinoa Rice Tortillas Millet

STARCHY VEGETABLES

Acorn Squash Beans Butternut Squash Corn Lentils Peas Potatoes

Taro Yams Sweet Potatoes

NON-STARCHY VEGETABLES | 1 SERVING = about 60 CALORIES

Brussels
Artichokes Asparagus Bean Sprouts Beets Broccoli Cabbage
Sprouts

Cauliflower Celery Cucumber Eggplant Mushrooms Onions Parsnips

Spaghetti
Peppers Salad Greens Spinach Tomato Turnips Zucchini
Squash

- 04 -
Need Food Alternatives?
PROTEINS | 1 SERVING = about 150 CALORIES

Chicken Deli Meat Ground Beef Ground Turkey Meatballs Sausage Pork Chops

Jerky Steak Burger Patty Canned Tuna Salmon Smoked Salmon Shrimp

Edamame Beans & lentils Tofu Seitan Unsweetened Eggs

Soy Milk

FATS | 1 SERVING = about 100 CALORIES

Oil Olives Avocado Guacamole Bacon Butter

FOODS THAT YOU CAN COUNT AS PROTEIN OR FAT

Unsweetened
Nuts Nut Butter Yogurt Cheese Cow's Milk Cottage Cheese
Nut Milk

- 05 -
 Grocery List
FATS PROTEINS
C h e e s e , s l i c e d , c he d d a r , f u l l f a t / Egg, large...6
regular...5 oz Deli slices, turkey...12 oz
Nuts...1 cup Ground beef, 90% lean, raw...12 oz
Guacamole...¾ cup Beans & legumes, garbanzo beans
Cheese, shredded, cheddar...¾ cup (chickpeas), cooked...1½ cups
C r e a m y d r e s s i n g ( e . g . r a n c h ) , r e g u la r Sausage, chicken...2
( m o r e t h a n 5 0 c a l o r i e s p e r 2 t b s p ). . . 3 Smoked salmon...6 oz
Tbsp Chicken breast, boneless, skinless,
Yogurt, plain, Greek, 2%, single- raw...12 oz
serving container...2
Cheese, goat...2 oz FRUITS & STARCHES
Olive oil...2 Tbsp A p p l e , s ma l l . . . 3
Olive oil...6 tsp Tortilla chips...3 oz
Cream cheese, whipped...2 Tbsp Raspberries, frozen, not
Avocado, small...2 sweetened...2 cups
Pesto...2 tsp Pasta, cooked...½ cup
Peanuts...¼ cup Bagel, regular, whole wheat...1
Strawberries, fresh...2 cups
NON-STARCHY VEGGIES
Salsa...¾ cup OTHER
Bell pepper, green...3 Salt
Leafy greens, lettuce, raw...14 cups Pepper
Tomatoes, grape...3½ cups Pickles, chip-cut...3 oz
Onion, red...2 Basil, dried
Cucumber, small...4 Oregano
Artichokes, canned (pieces)...6 pieces Garlic salt
Tomatoes, canned, crushed...2 cups Paprika
Cauliflower rice, raw (already Red wine vinegar...2 Tbsp
riced)...3 cups Red pepper flakes...¼ tsp
Bell pepper, yellow...1/2 Chocolate chips...4 Tbsp
Onion, yellow...1/2 Peanut sauce...4 Tbsp
Lettuce leaves for lettuce wraps...4 Sesame seeds...2 tsp

- 06 -
Monday, Tuesday,
& Wednesday
OVERVIEW

BREAKFAST: SCRAMBLED EGGS & SALSA

2 Egg, large
¼ cup Salsa
¼ tsp Salt
¼ tsp Pepper

LUNCH: APPLE & CHEESE TURKEY WRAPS BOX

4 oz Deli slices, turkey

1½ oz Cheese, sliced, cheddar, full fat/ regular
1 Apple, small
⅛ cup Nuts
1 Bell pepper, green

SNACK:TORTILLA CHIPS WITH GUAC

1 oz Tortilla chips
¼ cup Guacamole

DINNER:BIG MAC SALAD

2 cups Leafy greens, lettuce, raw 1 Tbsp Creamy dressing (e.g.
4 oz Ground beef, 90% lean, raw ranch), regular
¼ cup Cheese, shredded, cheddar ¼ tsp Salt
1 oz Pickles, chip-cut
½ cup Tomatoes, grape
¼ Onion, red

- 07 -
 Scrambled Eggs
& Salsa
MONDAY, TUESDAY, WEDNESDAY | BREAKFAST

INGREDIENTS DIRECTIONS

2 Egg, large 1. S p r a y a p a n w i t h a n o i l s p r a y .
¼ cup Salsa 2. W h i s k e g g s i n a b o w l , p o u r o n t o p a n .
¼ tsp Salt 3. T u r n h e a t t o m e d i u m , m i x f r e q u e n tly
¼ tsp Pepper until cooked as desired.
4. T o p e g g s w i t h s a l t & p e p p e r ; s e r v e
with salsa.

- 08 -
 Apple & Cheese
Turkey Wraps Box
MONDAY, TUESDAY, WEDNESDAY
INGREDIENTS
4 oz Deli slices, turkey
1½ oz Cheese, sliced,
cheddar, full fat/ regular
1 Apple, small
⅛ cup Nuts
1 Bell pepper, green
NOTES
When choosing deli meat,
look for organic and “no
nitrates” if possible.
| LUNCH
DIRECTIONS
1. S l i c e a p p l e a n d c h e e s e i n t o s t r ip s .
2. M a k e t u r k e y w r a p s a s s h o w n i n
picture – use toothpicks if you need
t o . H a v e a n y e x t r a a p p l e s l i c e s o n th e
side.
3. S l i c e b e l l p e p p e r , h a v e o n t h e s i d e
with nuts.
4. N o n u t s ? U s e s e e d s . R o a s t e d & s a lte d
nuts/ seeds is fine.
5. N o d e l i t u r k e y ? U s e t o f u r k e y s l i c e s o r
make a bean salad with the sliced
cheese and apples. No cheese? Use
p e a n u t s a u c e i n t h e w r a p s , o r d i p b e ll
peppers in a vinaigrette.
- 09 -
Tortilla Chips with Guac
MONDAY, TUESDAY, WEDNESDAY | SNACK

INGREDIENTS NOTES

1 oz Tortilla chips 1. D i p t o r t i l l a c h i p s i n g u a c .
¼ cup Guacamole 2. U s e a s i n g l e - s e r v i n g g u a c p a c k e t i f y o u
prefer.

- 10 -
 Big Mac Salad
MONDAY, TUESDAY, WEDNESDAY | DINNER

INGREDIENTS DIRECTIONS

2 cups Leafy greens, 1. S p r a y a p a n w i t h a n o i l s p r a y . A d d i n b e e f &

lettuce, raw s t i r f r y u n t i l n o l o n g e r p i n k , ~ 7 m i n u te s .
4 oz Ground beef, 90% 2. C o m b i n e a l l i n g r e d i e n t s i n a b o w l.
lean, raw 3. T o p w i t h s a l t & d r e s s i n g .
¼ cup Cheese, shredded, 4. N o t e : I ’ m u s i n g a s r i r a c h a r a n c h d r e s s i n g
cheddar h e r e , b u t y o u c a n u s e r a n c h , 1 0 0 0 i s la n d , o r
1 oz Pickles, chip-cut whatever else you like.
½ cup Tomatoes, grape 5. N o b e e f ? U s e g r o u n d t u r k e y , t o f u , o r b e a n s .
¼ Onion, red No dairy? Use bacon or avocado, and a
1 Tbsp Creamy dressing vinaigrette.
(e.g. ranch), regular
¼ tsp Salt

- 11 -
Thursday & Friday
OVERVIEW

BREAKFAST: 2% PLAIN GREEK YOGURT

WITH FROZEN BERRIES

1 Yogurt, plain, Greek, 2%, single-serving container

1 cup Raspberries, frozen, not sweetened

LUNCH: CHICKPEA, ARTICHOKE & GOAT

CHEESE SALAD WITH PASTA

1 Cucumber, small 2 cups Leafy greens, lettuce, raw

1 cup Tomatoes, grape 1 oz Cheese, goat
¼ cup Beans & legumes, garbanzo 1 Tbsp Olive oil (Tbsp)
beans (chickpeas), cooked ¼ tsp Salt
¼ cup Pasta, cooked ¼ tsp Pepper
3 slice Artichokes, canned (pieces) ¼ tsp Basil, dried
¼ Onion, red ¼ tsp Oregano

SNACK:1/4 CUP NUTS

¼ cup Nuts

DINNER:LOW CARB SAUSAGE JAMBALAYA

1 cup Tomatoes, canned, crushed

1 Sausage, chicken
1½ cups Cauliflower rice, raw (already riced)
¼ Bell pepper, yellow
¼ Onion, yellow
2 tsp Olive oil (tsp
⅛ tsp Garlic salt
¼ tsp Paprika
¼ tsp Pepper

- 12 -
2% Plain Greek Yogurt
with Frozen Berries
THURSDAY & FRIDAY | BREAKFAST

INGREDIENTS DIRECTIONS

1 Yogurt, plain, Greek, 1. L e t b e r r i e s m e l t f o r a f e w m i n u t e s b e f o r e

2%, single-serving a d d i n g t h e m t o t h e p l a i n y o g u r t – th e i r j u i c e s
container w i l l r e a l l y m i x i n s o y o u d o n ’ t n e e d to b u y a
1 cup Raspberries, flavored yogurt.
frozen, not sweetened 2. I f y o u ’ r e o n t h e g o : A d d t h e b e r r i e s to th e
y o g u r t t h e n i g h t b e f o r e a n d r e f r i g e r a te (n o
need to let them melt first) in a mason jar.
3. N o d a i r y ? U s e a d a i r y - f r e e y o g u r t.

- 13 -
Chickpea, Artichoke &
Goat Cheese Salad
with Pasta
THURSDAY & FRIDAY | LUNCH

INGREDIENTS DIRECTIONS

1 Cucumber, small 1. C o o k p a s t a a s i n s t r u c t e d o n
1 cup Tomatoes, grape package.
¼ cup Beans & legumes, garbanzo 2. C h o p c u c u m b e r , t o m a t o e s ,
beans (chickpeas), cooked and onion.
¼ cup Pasta, cooked - 50 calories 3. C o m b i n e a l l i n g r e d i e n t s a n d
3 slice Artichokes, canned (pieces) top with oil and seasonings.
¼ Onion, red 4. N o d a i r y ? U s e a d a i r y - f r e e
2 cups Leafy greens, lettuce, raw cheese or use an additional
1 oz Cheese, goat Tbsp oil.
1 Tbsp Olive oil
¼ tsp Salt
¼ tsp Pepper
¼ tsp Basil, dried
¼ tsp Oregano

- 14 -
 1/4 Cup Nuts
THURSDAY & FRIDAY | SNACK

INGREDIENTS NOTES

¼ cup Nuts Feel free to swap out these nuts for

a n o t h e r n u t o r s e e d y o u p r e f e r . R o a s te d
& salted nuts and seeds are fine

- 15 -
 Low Carb Sausage
Jambalaya
THURSDAY & FRIDAY
INGREDIENTS
1 cup Tomatoes, canned,
crushed
1 Sausage, chicken
1½ cups Cauliflower
rice, raw (already riced)
¼ Bell pepper, yellow
¼ Onion, yellow
2 tsp Olive oil (tsp)
⅛ tsp Garlic salt
¼ tsp Paprika
¼ tsp Pepper
| DINNER
DIRECTIONS
1. D i c e o n i o n , s l i c e s a u s a g e i n t o c o i n s h a p e s ,
and chop bell pepper into medium pieces.
2. A d d o i l t o a p o t .
3. S t i r f r y d i c e d o n i o n f o r ~ 3 m i n u te s o n
medium-low heat.
4. A d d i n s a u s a g e a n d b e l l p e p p e r f o r a n o th e r
3-5 minutes, until sausage is browning.
5. A d d i n c a u l i r i c e , s t i r f r y f o r a n o th e r 3 - 5
minutes until you see the cauli rice
browning.
6. R e d u c e h e a t t o l o w . A d d i n t o m a to e s a n d
seasonings.
7. L e t s i m m e r f o r a m i n i m u m o f 4 - 5 m i n u te s .
8. N o t e : I p e r s o n a l l y l i k e t h e s e b r a n d s o f
sausage – but choose whatever brand you
have access to! Trader Joe’s; Fra’Mani;
T e t o n ; O p e n N a t u r e ; A i d e l l s . N o m e a t? u s e a
meat-free sausage, or beans.
9. N o m e a t ? U s e b e a n s , t o f u , o r v e g e ta r i a n
sausage.
- 16 -
Saturday & Sunday
OVERVIEW

BREAKFAST: SMOKED SALMON & CREAM

CHEESE BAGEL

½ Bagel, regular, whole wheat 1 Tbsp Red wine vinegar

1 Tbsp Cream cheese, whipped ¼ tsp Salt
3 oz Smoked salmon ¼ tsp Pepper
2 cups Leafy greens, lettuce, raw

LUNCH: CHICKPEA STUFFED AVOCADOS

1 Avocado, small 1 tsp Pesto

½ cup Beans & legumes, garbanzo ⅛ tsp Red pepper flakes
beans (chickpeas), cooked ¼ tsp Salt
¼ Onion, red ¼ tsp Basil, dried
1 tsp Olive oil (tsp)

SNACK:1 CUP STRAWBERRIES & 2 TBSP

MELTED CHOCOLATE CHIPS

2 Tbsp Chocolate chips

1 cup Strawberries, fresh

DINNER:PEANUT & CHICKEN LETTUCE WRAPS

6 oz Chicken breast, boneless, skinless, raw

2 Tbsp Peanut sauce
⅛ cup Peanuts (cups)
1 tsp Sesame seeds (tsp)
2 Lettuce leaves for lettuce wraps
1 Cucumber, small

- 17 -
 Smoked Salmon and
Cream Cheese Bagel
SATURDAY & SUNDAY | BREAKFAST

INGREDIENTS DIRECTIONS

½ Bagel, regular, whole 1. T o a s t b a g e l .

wheat 2. T o p b a g e l w i t h c r e a m c h e e s e a n d
1 Tbsp Cream cheese, salmon.
whipped 3. M i x l e t t u c e , v i n e g a r , a n d s a l t & p e p p e r
3 oz Smoked salmon to make a side salad.
2 cups Leafy greens, lettuce, 4. N o d a i r y ? U s e a d a i r y - f r e e c r e a m
raw c h e e s e , o r e x t r a s m o k e d s a l m o n . G lu te n
1 Tbsp Red wine vinegar free? Use gluten free bagel or bread.
¼ tsp Salt
¼ tsp Pepper

- 18 -
 Chickpea Stuffed
Avocados
SATURDAY & SUNDAY | LUNCH

INGREDIENTS DIRECTIONS

1 Avocado, small 1. D i c e r e d o n i o n .
½ cup Beans & legumes, 2. M i x o i l , p e s t o , c h i c k p e a s , r e d o n i o n &
garbanzo beans s e a s o n i n g s t o m a k e t h e c h i c k p e a s s a la d .
(chickpeas), cooked 3. S l i c e a v o c a d o i n h a l f , r e m o v e t h e p i t, a n d
¼ Onion, red fill with the chickpea salad.
1 tsp Olive oil 4. I f m a k i n g t h i s r e c i p e b e f o r e e a t i n g i t: p o u r
1 tsp Pesto lemon juice over avocados to keep from
⅛ tsp Red pepper flakes browning.
¼ tsp Salt 5. N o d a i r y ? U s e a d a i r y - f r e e p e s t o , a v a i la b le
¼ tsp Basil, dried a t m o s t s t o r e s , o r j u s t u s e m o r e o i l.

- 19 -
 Strawberries
& Chocolate
SATURDAY & SUNDAY | SNACK

INGREDIENTS DIRECTIONS

2 Tbsp Chocolate chips, 1. M e l t c h o c o l a t e c h i p s o n t h e s t o v e to p o r i n

Tbsp t h e m i c r o w a v e . I f y o u d o n ’ t h a v e ti m e to
1 cup Strawberries, fresh m e l t , j u s t e a t c h o c o l a t e c h i p s o n th e s i d e !
2. S l i c e s t r a w b e r r i e s
3. D i p .

- 20 -
 Peanut & Chicken
Lettuce Wraps
SATURDAY & SUNDAY | DINNER

INGREDIENTS DIRECTIONS

6 oz Chicken 1. S p r a y p a n w i t h a n o i l s p r a y . S l i c e c h i c k e n i n to s m a ll
breast, boneless, pieces.
skinless, raw 2. C o o k c h i c k e n f o r ~ 1 0 m i n u t e s , o n m e d i u m h e a t,
2 Tbsp Peanut s t i r r i n g f r e q u e n t l y , u n t i l c o o k e d th r o u g h .
sauce 3. R e m o v e c h i c k e n f r o m h e a t , m i x w i th p e a n u ts ,
⅛ cup Peanuts sesame seeds, and 2 Tbsp peanut sauce.
1 tsp Sesame 4. A d d t o l e t t u c e l e a v e s .
seeds 5. S l i c e c u c u m b e r a n d d i p i n t o 1 T b s p p e a n u t s a u c e o n
2 Lettuce leaves the side.
for lettuce wraps 6. N o c h i c k e n ? U s e t o f u , f i s h , o r b e a n s .
1 Cucumber, 7. N o t e : I l i k e W h o l e F o o d ’ s P e a n u t S a u c e b e s t, b u t a n y
small s t o r e w i l l h a v e t h e i r o w n v e r s i o n ! I f y o u w a n t to
m a k e y o u r o w n ( 1 0 0 % n o t n e c e s s a r y !) h e r e ’ s o n e :
m i n i m a l i s t b a k e r . c o m / 5 - i n g r e d i e n t- p e a n u t- s a u c e /

- 21 -
Do you want
to stop
dieting, and
permanently
lose 5 to 50+
pounds?
Are you sick of eating “perfectly” all day and then
overdoing it at night?
Do you want to feel totally in control around food,
and stop emotional eating?
Are you tired of wasting food in your fridge, money
on expensive supplements, or your whole weekend
making complicated, 20-ingredient recipes?
Do you know you’re not living to your fullest
potential, because you're not feeling confident or
have low self esteem?

I'D LOVE FOR YOU TO JOIN...

The simple system to lose weight permanently and

finally feel in control around food.

Permanently lose 5-50 pounds

Feel totally in control around food
Have simple, tasty, wholesome recipes
Feel absolutely confident
My proven program to help you become your best self
1. CREATE YOUR PERSONALIZED
PLAN
I walk you through creating a plan
that specifically works for YOU – for
your body’s needs, lifestyle, food
preferences – during the week, on the
weekend, during special events, etc.
in video lessons.
3. WEEKLY COACHING CALLS
I’m so excited to bring you 2-3 group
calls a week, where my amazing team of
coaches and I will help you with any
personal struggles, and answer all of
your questions. Calls are at various days
and times to accommodate
schedules/time zones, and are recorded
and uploaded to our private podcast, so
you can listen anytime.
5. SUPPORTIVE COMMUNITY &
ACCOUNTABILITY
Our Best Body community is unlike
any other! Members are by your side
to cheer you on, share tips and
recipes, and help you overcome any
obstacles.
I'D LOVE FOR YOU TO JOIN ME IN BEST BODY
2. SIMPLIFY YOUR MEAL PLANNING
I make eating healthy SO EASY for you
with the Best Body Meal Planner.
Through my interactive meal planning
tool with 1600+ simple meal, snack,
and dessert options, you can either
create plans based on what’s already
in your fridge, or follow the plans I
create each week.
4. COMPLETE MINDSET TRAINING
You’ll get my Complete Mindset
Mastery Training. I teach you mindset
shifts for every situation you may
encounter: stress eating in the
afternoon, overeating on the
weekends, dealing with your mother-
in-law, etc. through video lessons
6. NEW TOOLS EACH MONTH
New recipe books, guides, trainings,
and coaching calls are available every
month on everything from feeling
confident in a bathing suit to sitting
next to judgmental aunts at
Thanksgiving, and more.