Free Food List

Stay Full, Feel Good, and Reach Your Goals with the 3-30 Plan
(3 meals a day, each with around 30g of carbs)

This is all about keeping you full and satisfied so you can stay consistent without feeling like you’re starving. The focus: protein, fiber, healthy fats, and smart carbs.

BREAKFAST IDEAS
Start strong with foods that energize and satisfy:

Eggs any style (add avocado, salsa, or spinach)

Low-carb wraps or egg bites

Greek yogurt (plain or low-sugar) + chia seeds + berries

Protein pancakes (Kodiak cakes or almond flour)

Protein bars (Power Crunch, Built Bar, Quest)

Coffee or tea with unsweetened almond milk or sugar-free creamer or stevia/monk fruit/nectresse/splenda

Avoid: Oatmeal, fruit juice, bananas, bagels, cereal, muffins, croissants—these spike your hunger hormones and make it harder to stay on track.

SNACK OPTIONS

Handful of almonds, pistachios, or cashews

Celery with almond or peanut butter sticks

Mini charcuterie (sliced turkey, cheese, olives)

Sugar-free Jell-O with whipped cream + cinnamon

Hard-boiled eggs

Beef or turkey jerky (low sugar)

Seaweed snacks or roasted chickpeas

Cucumber or bell pepper with hummus

LUNCH IDEAS

Grilled chicken, turkey, shrimp, or salmon with veggies

Tuna or chicken salad in lettuce wraps or cucumbers

Quinoa or chickpea salad with olive oil and lemon

Low-carb tortilla/Lettuce wrap with turkey, spinach and avocado

Cottage cheese with tomato, salt and cracked pepper

Greek yogurt with berries

Lentil or veggie soup with protein add-in

AFTERNOON SNACK (if needed)

Protein shake or smoothie with almond milk

Cottage cheese with cinnamon and berries

Greek yogurt + berries

A few slices of deli turkey or cheese roll-ups

Small apple with almond butter

Hard boiled eggs

DINNER IDEAS

Baked or grilled lean meats or fish

Roasted or sautéed veggies (broccoli, zucchini, asparagus, mushrooms)

Cauliflower mash with lean meat or fish

Zucchini noodles or spaghetti squash with pesto or tomato sauce + protein

Stir-fry with tofu or shrimp

Big salad with avocado, sunflower seeds, and a protein

Avoid: White rice, pasta, bread, potatoes—especially at night, when your metabolism slows

TIPS TO STAY ON TRACK

Drink half of your body weight in ounces of water daily. Add lemon, cucumber, mint or sugar free electrolytes

Try to stop eating 2-3 hours before bed

Walk after meals when you can, it helps with digestion and insulin levels

You’ve got this. Eating better doesn’t mean eating less, it means eating smarter. Let’s keep it simple, sustainable, and real.