Day 19--Making Your Own Personal Meal Plan

Welcome to Day 19!

The Freedom Galaxy is a big place. There’s room enough in it for everyone to find their own piece of freedom and paradise. Your commander just asked what you’re piece of heaven would be like—and then what habits you’d need to do to keep it. You had never thought about what comes after. Just getting there. Umh. This may take some thinking.


Be sure to start thinking about today's assignment. You will finish it with your coach. It will help make eating from day to day a lot easier with less willpower required. Continue working on the plate habit you made last week. 

Today's lesson will help you make a Personal Meal Plan (PMP).

What’s a Personal Meal Plan (PMP)

A Personal Meal Plan (PMP) is an individualized guide/ pattern to help you plan your meals from day-to-day. A PMP helps the Assistant to know exactly what to eat. The PMP allows you to shut down rationalizations or loopholes, use less willpower and make less decisions, and help you control your hunger and lose more weight.

How a PMP Can Control Your Hunger

The Assistant starts building habits around your hunger and insulin release around meals. She starts realizing when you usually eat a meal and how much you usually eat. Then, she starts releasing the hormone insulin in anticipation of the carbohydrates you will eat at that meal. That's why some people can time lunch time by the growling of their stomachs.

By eating the same patterns of food, your Assistant gets good at anticipating the meal and your insulin release becomes more accurate. Also, your Assistant finds foods satisfying that have satisfied your hunger in the past. So, your trying to train your Assistant to know how much to prepare for in a meal, how much will make you full, and then also to know what to eat (no decisions).

PMP can help with Weight Control

Also, when you eat the same type of meals day-to-day, you can also learn better which foods help you to feel good and lose weight. Making the decisions before decreases the amount of temptation you feel in high-risk situations.

Create a PMP

To create a PMP, I want you to think of a menu. On a menu there are basic categories, and then specific menu items. For instance, there may be a soup category, and then there are several soups listed in the category: Chicken Noodle Soup, Taco Soup, and Broccoli Cheddar Soup.

You may want to put soup on your PMP for the lunch meal, but you don't have to spell out exactly which soup you can have. Creating a PMP does not mean you have to have the same foods everyday. Think more of broad categories rather than specific foods.

What type of breakfasts do you want to have from day-to-day to meet your health and weight goals? What about lunch? What about dinner? How about a snack?


Let me share my PMP with you.

  • Breakfast--green smoothie or protein shake (on occassion I have other items like cottage cheese with fruit or egg with roasted veggies).

  • Lunch--Salad made with leftover veggies and meat from night before and fruit

  • Snack--nuts, protein shake, or piece of fruit and string cheese

  • Dinner--RHH Meal Template

One day a week, I have Dessert Day.

It may sound repetitive, but it doesn't take into account that my dinners are different every day, and I'm usually happy to eat the yummy leftovers for lunch the next day. 

Most people probably have an unofficial PMP that they've naturally fallen into, but I'm just asking you to make it official and write it down.

Remember to Be a Scientist. Once you've written it down and tried it out, go back and tweak it if necessary.

Download PMP Forms

There are several forms below that you can download and use for meal planning.

The first form can be used for your Personal Meal Plan if your 3 meals are the same from day-to-day. 

The second form can be used for your Personal Meal Plan if you have one type of meal on a weekday and different PMPs on the weekend. It can also be used if you give yourself three different breakfast options, three different lunch options, and/ or three different dinner options.





A personal Meal Plan

Today we're going to talk about creating a personal meal plan or PMP. So, your personal meal plan or PMP is going to be a guide to help you to figure out what to eat from day-to-day.

Remember when we use habits are our Assistant (sub-conscious part of our brain) relaxes. She stops trying to throw out loopholes and get us to eat all kinds of stuff. So when our daily meals have kind of a rhythm or pattern to them, we don't have to use willpower. We know what to do right away, and also they (PMP) can help us to control our hunger and lose weight.

How PMP Helps with Hunger

Let me explain why. You see your body gets a certain pattern to it and knows that, “Hey, at 6 o'clock, I eat breakfast. At 12 o'clock I eat lunch, and 6 o'clock I eat dinner.” And your body starts releasing hormones to prepare for those meals in anticipation. 

When your body knows breakfast is at six o'clock, it will release insulin beforehand. Insulin is a hormone that helps you prepare for the sugar or the carbohydrates that you're going to eat. Insulin takes that blood sugar and helps bring it into the cells, helps you to use it. Your body releases that insulin. Now, insulin can also make you hungry. It makes you hungrier, but your body knows about how much you eat each day at each meal and it starts preparing a certain amount of insulin. It creates these patterns so it knows how hungry to make you by releasing that certain amount of insulin. And then also when you eat certain meals day after day, your body or your mind, know about how much and what kind of food will make you full. 

Your Body Learns By Experience

One of the ways that you know if you're going to be full is your experience with that food. Has it made you full in the past?

So, when you eat something new, you might not be as full as you typically would with the same kind of meal if it's something you've eaten before.

So going back to this idea, what we're trying to do is we're trying to train our body to know about how much to prepare for an a meal and how much will make us full. And, then also to know what to eat with no decisions (the Boss part of the brain). We're not using willpower, and we just know what to eat.

How to Make a PMP

Let me explain how to do this. Let's say we're talking about breakfast. You've watched the video on breakfast and you know that there's a couple of different kinds of patterns or meal templates that you can use for breakfast. 

You decide that maybe you're a one type of breakfast person. You only like to have one kind of breakfast. You have oatmeal every single day. Or, maybe you're someone who has, who has a little a rotation cycle that you like to use. Okay, one day you might have a eggs. Another day you might have a Omelette. Another day you might have yogurt with fruit. Another day you might have some cereal and fruit. So you know that, “Hey, that's going to be my breakfasts.” And so you're going to write that down.

I've got sheets below. You can download those and you're going to come up with, the different menu items that I have to choose from and here's how they fit in that pattern.

You might decide, okay, “On weekends I do something a little bit different, so here's my weekend template.” But, you want to have that written down so you know exactly what to eat. 

You Don’t Have to Eat the Same Thing Each Day

Now it doesn't have to be the same thing everyday like oatmeal. You can do a rotation, but basically you know what the options are.

Same thing with lunch. You decide, “Okay, well at lunch I typically have half a sandwich and a side salad or half a sandwich and a cup of soup or maybe a salad.” You know exactly what your options are and you go off that.

So do you have to have the same food every day? Of course not. There are tons of different kinds of salad. You could have a new one every day. Same thing with soup or with a sandwich. They can be different every day, but the idea is you know exactly what kinds of food to eat.

Same thing with dinner. You follow the plate template. “Okay, I'm going to have half a plate of vegetables, a quarter plate of starch and a quarter plate of protein,” and you follow that from day to day. 


Now you might also want to come up with an idea for snacks. Maybe you have nuts, or a piece of fruit, or a string cheese. Something to make it really easy, so you know what your go-to is and also your body knows how to prepare for it. And, about how much insulin to release and when you're going to be full. Your assistant has learned that your snack will hold you over until dinner.


For instance, let me give you an idea of what my Personal Meal Plan is. So, for breakfast, I have a green smoothie shake pretty much every single day. Now, can I do something different? Of course I can, but that's my standard where I don't have to think. Occasionally. I might have an avocado toast with an egg on it— something like that. But my go-to is to have some kind of smoothie or a protein shake. 

Then for lunch, I'm usually going to have a salad. Now that salad, it's going to change from day-to-day. Basically, I take the protein and the vegetable from the night before and mix it into my base of Greens and that's my lunch salad.

For dinner, I'm always going to have that half plate vegetable, a quarter plate protein, and a carb quarter plate protein. And, that's how my meals run.

For snack, I might have nuts, an apple or a cheese stick. Those army my usuals. Now can I go off of that? Yeah, I can do something different, but that's my standard. I don't have to think. I know that it keeps me at the weight that I want to be and best of all, I know that I enjoy it.

So you have to have food that you enjoy, that you love, that makes you feel energetic and helps you get to your goal weight.

Your Assignment

So, go ahead and check out the worksheets below the help you to come out with your personal meal plan (PMP), so that you're eating can go more on autopilot.

You'll still enjoy it, but you won't be using your willpower all the time, and using that boss part of your brain to figure out what to eat.

Mission Freedom!

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