When I added this Bright Line Eating Meal Plan to my blog back in December of 2016, I had no idea that it would be downloaded nearly 10,000 times in a little more than a year. Wow!
With so much enthusiasm for my friend, Dr. Susan’s Bright Line Eating Program, I decided to update this post to provide you with even more for 2018!
I think you’ll enjoy the new “How to Follow” and “Getting More” sections, but I also know that you are here for the Bright Line Eating meal plan and recipes. So here they are…
Download the Meal Plan Here
Here is the meal plan. To get immediate access to the recipes and grocery list, put your name and email in the box below. (If you do not see the form, go here)
Note that this meal plan follows the bright lines, but the only way to get the full Bright Line Eating Food Plan is to join one of the Boot Camps. (I share reviews of the Bright Line Eating Boot Camps Here.)
Bright Line Eating Basics
Susan Pierce Thompson is very free with sharing information about the basics of the Bright Line Eating Program.
The most important aspect of becoming a “Bright Lifer” is following the four Bright Lines:
- Sugar (omitted from your diet)
- Flour (omitted from your diet)
- Meals (no snacking between meals)
- Quantities (weigh and measure all foods)
Some people say there is a fifth Bright Line, which is planning what you’ll eat the next day before you go to bed.
Bright Lines are like lines in the sand that are not to be crossed. Some of the bright lines are focused on helping you lose weight, like the meals and quantities, while others are in place because of food addiction.
As I share in my post, The Ultimate Guide to Bright Line Eating, Dr. Susan explains how sugar and flour hijack the pleasure center of your brain and get you hooked.
Some people are not very susceptible to the addictive quality of sugar and flour, but that is not the case for everyone. For some, even a touch of sugar or flour – a Hershey’s Kiss or slice of freshly baked bread – is enough to send them into a tailspin that ends in an out-of-control binge.
Find out your food addiction level by taking Dr. Susan’s: Are You Addicted to Food Quiz<<Here. Discover how you rank compared to others on the 0 to 10 scale.
5-Day Meal Plan with Grocery List and Recipes
The meal plan provided in this post meets the Bright Lines of no sugar, no flour, no snacking, and measure everything, but measurements could vary slightly from the BLE measurements.
I also include recipes in my meal plans, whereas Bright Line Eating would have you stick to more basic meals, so it’s easier to weigh quantities after cooking. For these reasons, the meal plan should only be used as an introductory guide.
The meal plan is designed for men and women with no pre-existing medical conditions. As with any change in your diet, you should consult your doctor before starting.
How to Follow The BLE Meal Plan
One of the first things you’ll notice when you download the Bright Line Eating Meal Plan is that it relies on simple meals.
Mixed recipes like casseroles and soups or complex recipes with long lists of ingredients make it hard to weigh and measure portions.
For instance, in the BLE Meal Plan, you’ll notice that the Day One Dinner is Salad with Chicken and a serving of Stewed Tomatoes.
When we look at these recipes, we see that they contain only a few ingredients. Simple recipes equal simple measuring:
Bright Line Eating Recipe Preview
There are 25 recipes included in the downloadable meal plan. Each recipe contains the calories and fiber count.
Below, I provide the Day One Dinner recipes to serve as an example of the simple meals you’ll be eating on the Bright Line Eating Program.
Salad with Chicken
Salad with Chicken Ingredients:
- 3 oz. Romaine lettuce
- 2 oz. Carrots shredded
- 3 oz. Celery diced
- 4 oz. Chicken Breast cut in strips
- 0.5 oz. Walnuts
- 2 tablespoons Vinaigrette*
- Combine romaine lettuce, carrots, and celery.
- Top with chicken strips, walnuts, and vinaigrette.
*The meal plan includes a vinaigrette salad dressing recommendation
Stewed Tomatoes Ingredients:
- 5 medium Tomatoes
- 1 teaspoon Salt
- *Blanch tomatoes to peel them with ease.
- Once peels are removed, quarter the tomatoes and place them in a clean saucepan with the salt.
- Simmer over low heat for 30 minutes, stirring occasionally.
*To blanch the tomatoes, start by boiling a pot of water. Remove the tomato stems and cut a small slit in the base of each tomato with a knife. Gently drop the tomatoes into the boiling water and allow them to sit for one minute. Immediately transfer the tomatoes to a pot of ice water and the skins should easily pull away from the tomatoes
Bright Line Eating Beginnings
Susan is very open about the fact that she was once part of a 12-step food addiction program. And, we see the influence of Food Addicts Anonymous Diet Plan on her work. We also see that Food Addicts in Recovery Anonymous shares her eating philosophy on their website.
“The Definition of Abstinence: Weighed and measured meals with nothing in between, no flour, no sugar, and the avoidance of any individual binge foods.” – Food Addicts in Recovery Anonymous
From my research into diet plans, I’ve found that the Bright Line Eating food plan appears to be strikingly similar, to the food plan shared by the best-selling author, Dr. Sara Gottfried in her book, The Hormone Cure.
Many of the women I coach are at or near menopause and have trouble losing weight due to hormonal imbalances. Therefore, the meal plan I am providing is a 5-day food guide based on research into Food Addicts Anonymous, Dr. Gottfried’s food plan, and Susan Peirce Thompson’s videos.
Why Share Bright Line Eating Info?
I am not a Bright Lifer or even a Bright Line Eating insider, but I am a weight loss coach, with some striking similarities to the Bright Line Eating founder, Susan Peirce Thompson.
- Susan and I are both college instructors (I teach health and nutrition courses.)
- We both battled terrible sugar addictions
- We both lost a lot of weight and kept the weight off for decades
- We both became weight loss coaches
How we help others achieve weight loss success also has similarities. Like Susan, I promote a whole food style of eating that omits sugar.
Where are plans differ is in the approach to weight loss. My coaching program is nutrition-based, whereas Bright Line Eating is more support-based.
BLE Meal Plan and Recipes
I’ll state again, that the only way to get the Bright Line Eating Food Plan is to join a Boot Camp, so this meal plan is not an official plan from the organization.
The meal plan has the Bright Lines of no sugar, no flour, no snacking, and measure everything built in, but measurements could vary slightly from the BLE recommendations. The meal plan should only be used as a guide that gives you a sense of what you’ll be eating on the BLE diet.
Here again is the meal plan. To get immediate access to the recipes and grocery list, put your name and email in the box below. (If you do not see the form, go here)
Getting More: The Free Bright Line Eating Webinar – New for 2018!
Dr. Susan just posted dates for her free webinar. I highly recommend it if you are on the fence and have questions about whether or not Bright Line Eating is right for you.
In just one hour, you’ll learn how your brain could be blocking your efforts to lose weight and what to do about it.
Title: The Badly Behaving Brain: Why 2 Billion People Can’t Lose Weight
Day and Time: LIVE on several days and times. Pick what works for your schedule
Please note that Dr. Becky Fitness is an affiliate of Bright Line Eating (BLE). If you click on a link and make a purchase from BLE, Dr. Becky Fitness may receive compensation.