Nutrition: A Basic Weekly Plan

For A Healthy Diet

Hello, Friend!

I’m SO happy that you’re here and proud of you for taking steps to improve your health. Our bodies are our vessels, and the better care we take of them, the better we become at whatever it is that we strive to be … mothers, friends, CEOs, Church leaders, (*insert your goal here*).

Before we get started, please allow me to introduce myself.

Hi! My name is Nicolette, and I’m the Founder of No Longer Silenced Movement.

At the age of 18, I left my little rural village of less than 400 people (where my first job was detasseling corn, lol!) and independently ventured out into the world. For seven years, I carried around the thornbush of my undesirable childhood and struggled with depression, anxiety, and panic attacks and coped with numerous unhealthy mechanisms. Through these struggles, I discovered my passions for empowering child abuse survivors and balanced, healthy living.

Fitness and the fitness community saved my freakin’ life, and today, I want to give that back by helping others realize how much greater life can be, and how much more successful they can become, when they take care of their bodies. I want to provide them with the same encouragement and support that was provided to me during those tough times that helped me get through so that they can get through and find success in their lives, too.

I truly believe that when we focus on improving ourselves and adding value through service to others, we thrive.

Anyway, that’s enough about me!

Let’s back to who really matters here, YOU!


Before you go any further, please acknowledge that I’m not a certified professional in anything fitness/nutrition related. I’m a business/psychology professional. This is just what helped me lay a solid foundation upon which I built my current healthy lifestyle. It was and still is affordable, manageable, and sustainable. I was able to afford it while living as a broke, graduate student who was under the national poverty level. I know what it did for me as well as for others who have implemented it, and I’m so excited about what it can and will do for you if you put in the work!

If you have any food allergies/sensitivities/ intolerances, please make an appropriate substitution.

If there’s something you don’t like or something you want to change, feel free to substitute.

For example, my girl Kayla can’t consume yogurt, so she would sub her breakfast yogurt for two hardboiled eggs (protein).

Salads can get monotonous. My friend Gretchen started with this plan, formed a solid routine, and has since taken salads to a whole nother level!

The idea isn’t for you to have to eat the same boring sh*t over and over again in order to maintain a healthy lifestyle. The idea is for you to implement this simple, proven routine, tweaked to your preferences, to help you develop healthier habits. Once you get that down, then you can start getting creative!



The Meal Plan

The Grocery List

  • Greek yogurt 
  • Eggs 
  • Mozzarella (block) 
  • Mozzarella (shredded)
  • Granola
  • Sunflower seeds 
  • Balsamic vinaigrette 
  • Whole wheat pasta 
  • Quinoa 
  • Brown rice
  • Peanut butter 
  • Hummus 
  • Strawberries
  • Blueberries
  • Apples
  • Bananas
  • Spinach leaves
  • Broccoli 
  • Cauliflower
  • Carrots
  • Sweet potatoes
  • Asparagus
  • Green beans 
  • Chicken breast 
  • Shrimp 
  • Lean hamburger
  • Tilapia 


  • Protein Powder 
  • Tupperware 
  • Mason Jars
  • Seasoning(s) of choice 
  • Pasta sauce(s) of choice

The Prep

The first thing that I like to do after grocery shopping is prep!

Below are some ideas that you may consider to help save you time during the week.

  •  Wash all fruits and veggies; store in Tupperware.
    • I like to separate mine by type.
  • Put granola into Tupperware.
  • Put sunflower seeds into Tupperware.
  • Hard boil eggs. 
  • Cook pasta; store in Tupperware. 
  • Cook rice; store in Tupperware.
  • Assemble mason jar salads.
    • Mason jar:
      • Add spinach, egg, seeds, cheese 
      • Put dressing in separate containers.
        • You may also put the dressing in the bottom of the the mason jar before adding the rest of the ingredients.
  • Dinner proteins may either be prepped once at the beginning of the week or nightly.
  • Veggies may be consumed raw or cooked.
    • Another option is to get bags of frozen veggies and either prep them ahead of time or cook them at the time you want to eat them.