GOLO for Life

Meal
Meal Plan Plan 13,
March Oct 2023
31, 2022-Nov 06,2023
- March 19, 2022

MON TUE WED THU FRI SAT SUN

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

Protein Eggs 1 Whole Milk 1/2 cup Eggs 1 Whole Milk 1/2 cup Eggs 1
Greek Yogurt 1 cup Greek Yogurt 1 cup
Protein Cheese 2 oz Almonds 2 oz Cheese 2 oz Almonds 2 oz Cheese 2 oz

Carb Blueberries 1/2 cup Tortilla 1 Oatmeal 1/4 cup Tortilla 1 Blueberries 1/2 cup Oatmeal 1/4 cup Tortilla 1

Veggie Optional Avocado 1/4 cup Optional Avocado 1/4 cup Optional Optional Avocado 1/4 cup
(optional)

Fat Coconut Flakes 3 Tbsp Included in Avocado Included in Nuts Included in Avocado Coconut Flakes 3 Tbsp Included in Nuts Included in Avocado

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Protein Hard Boiled Egg 1 Hard Boiled Egg 1

Chicken 6 oz Salmon 6 oz Chicken 6 oz Ground Turkey 6 oz
Protein Goat Cheese 2 oz Goat Cheese 2 oz

Carb Strawberries 1/2 cup Strawberries 1/2 cup Strawberries 1/2 cup Strawberries 1/2 cup Strawberries 1/2 cup Lemony Sweet Potatoes 1/2 cup
Chicken 1
1-1/2 Orzo Soup serving
Veggie Arugula 1 cup Artichokes 1 cup Brussels Sprouts
cups
Arugula 1 cup Artichokes 1 cup (Click for Recipe)
Green Beans 2 cups
Cucumber 1/2 cup Cucumber 1/2 cup
Veggie Spinach 1 cup
Red Onion 1/2 cup
Red Onion 1/2 cup Spinach 1 cup
Red Onion 1/2 cup
Red Wine Red Wine
Sarah & Jamie’s 1 1 Sarah & Jamie’s 1 1
Fat Favorite Dressing serving
Vinaigrette
serving
Butter 1 tsp Favorite Dressing serving
Vinaigrette
serving
Butter 1 tsp
(Click for Recipe) (Click for Recipe)

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

Protein Hard Boiled Egg 1

Ground Turkey 6 oz Ground Turkey 6 oz Salmon 6 oz
Protein Goat Cheese 2 oz

Lemony Lemony
Carb Sweet Potatoes 1/2 cup Lemony Sweet Potatoes 1/2 cup Strawberries 1/2 cup Strawberries 1/2 cup
Chicken Chicken
1 Chicken 1 1
Orzo Soup Orzo Soup
serving Orzo Soup serving 1-1/2 serving
Veggie (Click for Brussels Sprouts Arugula 1 cup (Click for
(Click for Recipe) cups
Recipe) Recipe)
Green Beans 2 cups Green Beans 2 cups
Veggie Red Onion 1/2 cup Spinach 1 cup

Sarah & Jamie’s 1

Fat Butter 1 tsp Butter 1 tsp Butter 1 tsp Favorite Dressing serving

You are not required to follow this meal plan. We offer weekly ideas and variety, but we encourage you to create your own meal plan aligned with your personal tastes!
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GOLO
for Life
Shopping List March 13, 2023 - March 19, 2023

Proteins Vegetables Carbohydrates

Eggs 3 Fresh Thyme 3 sprigs Lemon 1

Whole Milk 2 cups Fresh Dill 3 Tbsp Blueberries 1 cup
Plain Greek Yogurt 2 cups Garlic 1 bulb Sweet Potatoes 1-1/2 cups
Cheddar Cheese 6 oz Onion 1 Oatmeal
Goat Cheese 6 oz Red Onion 3 Tortillas
Chicken 2 lbs Carrots 2 cups Orzo Pasta
Ground Turkey 1.2 lbs Celery 1 cup Dried Cranberries (optional)
Salmon 12 oz Cucumbers (English is fine) 2 cups Strawberries 3-1/2 cups
Almonds 4 oz Brussels Sprouts 3 cups
Avocados 3/4 cup
Arugula 3 cups
Spinach 3 cups
Spices & Herbs Artichokes 2 cups Miscellaneous

Salt Green Beans 6 cups Butter

Pepper Salsa (optional, for garnish) Olive Oil
Bay Leaves Honey
Cinnamon Apple Cider Vinegar
Dried Oregano Dijon Mustard
Garlic Powder Unsweetened Coconut Flakes
Onion Powder Notes Chicken Broth 8 cups
Paprika Hot Sauce (optional)

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GOLOfor Life
Weekly Meal Plan Recipes March 13, 2023 - March 19, 2023

Monday Tuesday
Breakfast Breakfast

Blueberry Yogurt Breakfast Quesadilla

In a bowl, combine 1 cup plain Greek yogurt, 1/2 cup blueberries, and 1 tsp honey. Mix Scramble 1 egg. Remove from pan, keeping pan on low flame. Add 1 tortilla with 2 oz
and top with 3 Tbsp of unsweetened coconut flakes. of cheese to one side of tortilla, layering with scrambled egg. You can choose to add
the sliced avocado to the quesadilla or wait to garnish after being cooked. You can also
Lunch choose to add salsa and / or hot sauce to the quesadilla or wait to garnish after being
Arugula & Spinach Fall Salad cooked. Flip the tortilla side over flat, flipping back and forth until the cheese is melted.
Cut quesadilla into 3 pieces and serve.
Follow directions for Sarah and Jamie’s Favorite Dressing (Click for recipe)
Lunch
If you need to hard boil you eggs for the week, hard boil then cool in ice water. In
a bowl, combine 1 cup arugula and 1 cup of spinach. Add 2 Tbsp of Sarah and Chicken and Artichoke Salad
Jamie’s Favorite Dressing, and toss. Adjust seasonings if needed. Top with 1/2 cup
Follow directions for Red Wine Vinaigrette Dressing (Click for recipe)
strawberries and 2 oz. goat cheese. You can choose to add the 1 hard-boiled egg to
the salad or serve on the side. In a bowl, combine 1 cup artichokes, 1/2 cup half-moon sliced cucumbers, 1/2 cup
thinly sliced or finely diced red onion, and 6 oz of shredded or chopped chicken. Add 2
Dinner Tbsp to the bowl and toss. Serve with 1/2 cup strawberries on the side.
Lemony Chicken and Orzo Soup Dinner
Follow directions for Lemony Chicken and Orzo Soup (Click for recipe)
Ground Turkey Served with Sweet Potatoes and Vegetables
Season and cook 6 oz of ground turkey, draining fat. While turkey is cooking, prepare
sides. Cook / prepare 1/2 cup sweet potatoes and 2 cups of green beans as you like.
Use 1 tsp butter for either the sweet potatoes or broccoli. Serve ground turkey with the
sweet potatoes and broccoli.

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GOLOfor Life
Weekly Meal Plan Recipes March 13, 2023 - March 19, 2023

Wednesday Thursday
Breakfast Breakfast

Almond Oatmeal Breakfast Quesadilla

Cook 1/4 cup oatmeal with 1/2 cup whole milk. Add 1 tsp honey and a dash of Scramble 1 egg. Remove from pan, keeping pan on low flame. Add 1 tortilla with 2 oz
cinnamon. You can either top, mix in, or keep separate 2 oz almonds. Use extra milk to of cheese to one side of tortilla, layering with scrambled egg. You can choose to add
thin out the oatmeal if needed. the sliced avocado to the quesadilla or wait to garnish after being cooked. You can also
choose to add salsa and / or hot sauce to the quesadilla or wait to garnish after being
Lunch cooked. Flip the tortilla side over flat, flipping back and forth until the cheese is melted.
Salmon and Vegetables Cut quesadilla into 3 pieces and serve.

In a large pan, add 1-1/2 cups sliced brussels sprouts, 1/2 cup large diced red onions, Lunch
and 1/2 tsp butter. Toss. Season with salt, pepper, and other desired seasonings.
Arugula & Spinach Fall Salad
Roast in the oven or sauté on stove top. While cooking, season 6 oz of salmon. Using
the other 1/2 tsp of butter, cook the salmon. Serve with vegetables and side of 1/2 cup Follow directions for Sarah and Jamie’s Favorite Dressing (Click for recipe)
strawberries. If you need to hard boil you eggs for the week, hard boil then cool in ice water. In
Dinner a bowl, combine 1 cup arugula and 1 cup of spinach. Add 2 Tbsp of Sarah and
Jamie’s Favorite Dressing, and toss. Adjust seasonings if needed. Top with 1/2 cup
Lemony Chicken and Orzo Soup strawberries and 2 oz. goat cheese. You can choose to add the 1 hard-boiled egg to
Follow directions for Lemony Chicken and Orzo Soup (Click for recipe) the salad or serve on the side.

Dinner

Ground Turkey Served with Sweet Potatoes and Vegetables

Season and cook 6 oz of ground turkey, draining fat. While turkey is cooking, prepare
sides. Cook / prepare 1/2 cup sweet potatoes and 2 cups of green beans as you like.
Use 1 tsp butter for either the sweet potatoes or broccoli. Serve ground turkey with the
sweet potatoes and broccoli.

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GOLOfor Life
Weekly Meal Plan Recipes March 13, 2023 - March 19, 2023

Friday Saturday
Breakfast Breakfast

Blueberry Yogurt Almond Oatmeal

In a bowl, combine 1 cup plain Greek yogurt, 1/2 cup blueberries, and 1 tsp honey. Mix Cook 1/4 cup oatmeal with 1/2 cup whole milk. Add 1 tsp honey and a dash of
and top with 3 Tbsp of unsweetened coconut flakes. cinnamon. You can either top, mix in, or keep separate 2 oz almonds. Use extra milk to
thin out the oatmeal if needed.
Lunch
Lunch
Chicken and Artichoke Salad
Lemony Chicken and Orzo Soup
Follow directions for Red Wine Vinaigrette Dressing (Click for recipe)
Follow directions for Lemony Chicken and Orzo Soup (Click for recipe)
In a bowl, combine 1 cup artichokes, 1/2 cup half-moon sliced cucumbers, 1/2 cup
thinly sliced or finely diced red onion, and 6 oz of shredded or chopped chicken. Add 2 Dinner
Tbsp to the bowl and toss. Serve with 1/2 cup strawberries on the side.
Arugula & Spinach Fall Salad
Dinner
Follow directions for Sarah and Jamie’s Favorite Dressing (Click for recipe)
Salmon and Vegetables If you need to hard boil you eggs for the week, hard boil then cool in ice water. In
In a large pan, add 1-1/2 cups sliced brussels sprouts, 1/2 cup large diced red onions, a bowl, combine 1 cup arugula and 1 cup of spinach. Add 2 Tbsp of Sarah and
and 1/2 tsp butter. Toss. Season with salt, pepper, and other desired seasonings. Jamie’s Favorite Dressing, and toss. Adjust seasonings if needed. Top with 1/2 cup
Roast in the oven or sauté on stove top. While cooking, season 6 oz of salmon. Using strawberries and 2 oz. goat cheese. You can choose to add the 1 hard-boiled egg to
the other 1/2 tsp of butter, cook the salmon. Serve with vegetables and side of 1/2 cup the salad or serve on the side.
strawberries.

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GOLO for Life
Weekly Meal Plan Recipes March 13, 2023 - March 19, 2023

Sunday Notes:
Breakfast

Breakfast Quesadilla
Scramble 1 egg. Remove from pan, keeping pan on low flame. Add 1 tortilla with 2 oz
of cheese to one side of tortilla, layering with scrambled egg. You can choose to add
the sliced avocado to the quesadilla or wait to garnish after being cooked. You can also
choose to add salsa and / or hot sauce to the quesadilla or wait to garnish after being
cooked. Flip the tortilla side over flat, flipping back and forth until the cheese is melted.
Cut quesadilla into 3 pieces and serve.

Lunch

Ground Turkey Served with Sweet Potatoes and Vegetables

Season and cook 6 oz of ground turkey, draining fat. While turkey is cooking, prepare
sides. Cook / prepare 1/2 cup sweet potatoes and 2 cups of green beans as you like.
Use 1 tsp butter for either the sweet potatoes or broccoli. Serve ground turkey with the
sweet potatoes and broccoli.

Dinner

Lemony Chicken and Orzo Soup

Follow directions for Lemony Chicken and Orzo Soup (Click for recipe)