What A Day of Meals and Activity Looks Like Following the Complete Plan

We asked Profile coach and member Julie what a typical day of meals and activity looks like for her. Julie follows our Complete Plan which is the most popular nutrition plan. It is a low-carb, keto-based meal plan designed for lasting weight loss. The plan includes six meals or snacks throughout the day. Here is what Julie had to say.

The morning

Julie wakes up at 6:30 a.m. and starts her day by stretching. She then gets ready and heads to her job as circuit clerk for her county. Once there, she enjoys an iced Mocha Latte protein shake mixed with coffee and water.

“I mix the shake with four ounces of coffee and eight ounces of water in a mason jar with ice,” Julie said. “I’ll make three to four ahead of time and leave them in the fridge. The key is the mason jar. It keeps them colder.”

Then for her mid-morning snack, Julie usually has a chilled Chocolate Brownie protein shake mixed with powdered peanut butter or a dash of cinnamon. Sometimes in the winter, she will instead sip on a warmed-up Maple Pecan protein shake, which Profile offers seasonally.

Lunch

For lunch, Julie’s go-to is a big plate of chopped veggies with hummus. She also enjoys the hummus with Everything Bagel Chips made from Profile Pizza Crust.

“Sometimes I’ll mash up an avocado to use as a dip instead. If you add lime juice, red onion, and chopped-up grape tomatoes it really pumps up the flavor. I’ll have that with the Profile chips.”

Another yummy hack: Profile Vegetarian Chili mixed with two Laughing Cow cheese wedges to make a chili cheese dip. “My coach Allie got me started on that,” Julie said. “It’s so good.”

If she doesn’t have a protein with her lunch, Julie will enjoy another Chocolate Brownie protein shake made into a pudding. “I’ll make that before I eat my lunch so it can chill for about half an hour. It tastes like a dessert!”

Afternoon

For her snack around 3 p.m., Julie usually enjoys another Chocolate Brownie protein shake. “Can you tell what my favorites are,” Julie laughed. “Sometimes I’ll have Mint Chip, but Chocolate Brownie and Mocha Latte are my favorites.”

Julie then gets some activity in for the day when she gets home from work around 4:30 p.m. “I’ll go on a walk or I do this really fun workout called Body Groove,” Julie said. “It’s more freestyle dancing. It feels good because you’re using your muscles in a way you normally don’t. It’s a really fun, good cardio workout.”

She also enjoys staying active in the summer with gardening. And for those not-so-nice winter days, Julie has started building an at-home gym to use. “I have hand weights, the nice band set from Profile, an exercise ball, and an Echelon bike.”

Supper

Since going on plan, Julie has discovered how to make healthy supper meals that both her and her husband love. “I make a lot of zucchini boats,” Julie said. “My husband and I both love the nacho one. I even did a pulled pork one with barbecue sauce on it that was good. I like to experiment with them.”

Her oldest son came to visit, and she made a Mediterranean-style zucchini boat they all loved. “I cut up shrimp and mixed it with cauliflower rice, zucchini, onion, chicken bouillon seasoning, and some lemon juice. Then I took it off the heat and cut up cherry tomatoes to toss in. Stuffed that in the zucchini and baked it. Put parmesan cheese on top for the last few minutes of bake time. It was really, really good. My son was even like, ‘This is so good!’”

“I’m even going to try a breakfast one,” she laughed. “It’s funny because before this we didn’t eat zucchini. Now we love them. My husband thought of this one. Scrambled eggs, turkey bacon, peppers, onions, and mushrooms. Mix it and bake it in the zucchini boat. Top it with some cheese.”

Another supper go-to for them is a low-calorie tater tot casserole. “My husband’s favorite meal is tater tot casserole,” Julie said. “I think it’s comfort food for him. So, I make them version with cauliflower rice. We both think it tastes better than the real thing now.”

Evening snack

To end her night, Julie enjoys a Double Chocolate Wafer Bar or Chocolate Peanut Butter Wafer Bar around 8:30 p.m.

“I absolutely love those wafer bars,” Julie said. “If there are 30 days in a month, there are probably 29 days that I have a wafer bar. I have them straight out of the freezer. Then they have the consistency of a kit-kat.”

She also loves the Trail Mix protein bar and the Caramel Pecan protein bars.

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