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Bright Line Eating Meal Plan: A Downloadable Guide For Eating The Bright Line Way

Bright Line Eating Meal Plan: A Downloadable Guide For Eating The Bright Line Way

Bright Line Eating Meal Plan: A Downloadable Guide For Eating The Bright Line Way

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

Bright Line Eating Meal Plan
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

Bright Line Eating Meal Plan and Recipes

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*


  1. Combine romaine lettuce, carrots, and celery.
  2. Top with chicken strips, walnuts, and vinaigrette.

*The meal plan includes a vinaigrette salad dressing recommendation

Stewed Tomatoes

Bright Line Eating Meal Plans Tomato Recipe

Stewed Tomatoes Ingredients:

  • 5 medium Tomatoes
  • 1 teaspoon Salt


  1. *Blanch tomatoes to peel them with ease.
  2. Once peels are removed, quarter the tomatoes and place them in a clean saucepan with the salt.
  3. 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.

  • 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.

Click here to find out more and see available dates.

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.


About the Author


  • Lisa vaters January 15, 2017 at 6:26 pm

    Please send me the meal plan. I don,t know where to start and this sounds very interesting to me.

    • Becky Gillaspy Author January 16, 2017 at 6:53 am

      Thanks Lisa,

      The meal plan is now accessible, please see the form above.


    • Sherry Deming January 11, 2018 at 5:35 pm

      I want more info

  • Cari Santoyo January 15, 2017 at 10:57 pm

    Please send me the meal plan. I’m in the middle of watching Susan’s videos this week.

    • Becky Gillaspy Author January 16, 2017 at 6:54 am

      Hi Cari,

      Sorry for the glitch. You can now access the meal plan.

      My Best,

  • Dani January 17, 2017 at 9:07 am

    Hi Dr. Becky,
    I’m not seeing the link or area to enter my info to receive the meal plan…? Can you point me in the right direction?

    • Becky Gillaspy Author January 17, 2017 at 9:34 am

      Hi Dani,

      You’ll get the instant download after you put your name and email in the box located directly under the picture of the meal plan.


  • Connie S Belus March 14, 2017 at 1:08 am

    Thank you!

    • Becky Gillaspy Author March 14, 2017 at 1:33 pm

      You’re welcome :)

  • Mary March 21, 2017 at 12:17 pm

    I can seem to use my email for food plan. I tried a second email, but it didn’t work.

    • Becky Gillaspy Author March 21, 2017 at 12:50 pm

      Hi Mary,

      I just tested the form and it seems to be working. You might have a setting on your computer that is blocking the download.


  • Ellen April 15, 2017 at 12:01 am

    Hi Dr. Becky, please send me the meal plan. Thanks so much!

    • Becky Gillaspy Author April 15, 2017 at 6:47 am

      Hi Ellen, you can download the meal plan using the small form within the blog post above.

  • Suzanne April 27, 2017 at 11:24 pm

    The form isn’t working for my email either. Would like to receive access to the plan too

    • Becky Gillaspy Author April 28, 2017 at 6:35 am

      Hi Suzanne, after entering your name and email and pushing the send button the plan will download. You’ll also receive a link via email.

  • Nikki May 5, 2017 at 5:44 pm

    i really would like the meal plan but there is not a place under the picture of the meal plan to add my email. Please send it to me if you can. Thank you so much for your consideration!

    • Becky Gillaspy Author May 5, 2017 at 7:14 pm

      Hi Nikki, can you tell me which browser you’ re using?

  • Sammy May 26, 2017 at 7:49 am

    I like the rule of no dairy and no sugar. This is the most honest diet I’ve seen yet for belly fat and addressing my PCOS. Thank you!

  • Kay June 7, 2017 at 4:40 pm

    Hello! I too can’t see a place under the picture of the meal plan to add my email; I’m using firefox…is that the problem? Thanks!

  • Pat July 5, 2017 at 8:13 pm

    Noticed these plans seem to be for ladies . Can men follow the plan , join up achieve results ?

    • Becky Gillaspy Author July 6, 2017 at 7:25 am

      Hi Pat,

      Yes, men can (and do) follow the bright line eating plan.

  • Diane M Wagner July 6, 2017 at 9:17 pm

    I just read about Bright Line Eating, and am totally eager to learn all about it. I’m 79, ate too much during our dark, raining, snowy winter, and want very much to lose some pounds. The program seems sensible and doable.

  • Pam Weisgerber July 10, 2017 at 8:45 pm

    Evidently, many of us are having a problem entering our email addresses. Please send me the program to my email below. Thank you for providing this.

  • Bella Rose Rx Cream August 3, 2017 at 6:31 pm

    Only wanna remark on few general things, The website style is perfect, the content is real great

  • Deb August 15, 2017 at 12:24 pm

    You said above that you promote a plant-based lifestyle, but after I clicked on the food plan, I noticed it includes eggs, meat, etc. Do you have a food plan that is actually plant-based?

  • Shelly August 26, 2017 at 9:38 am

    Can’t find Daily Companion Guide — I have finished the book and really want the guide as she recommends, but I can’t find it in Apple Store or through google search. Help?

  • Mikey September 21, 2017 at 2:33 am

    “Like Susan, I promote a whole food, plant-based style of eating that omits sugar.”

    Ah, yes, the plant-based diet involving eggs, tuna, salmon, chicken, etc. You’ve clearly done your research and aren’t just using buzzwords.

  • Eleanor Watson-Gove January 8, 2018 at 10:39 pm

    Wondering about substitutions. I have diverticular issues in my intestines and find wheat products like shredded wheat are not my friend. I am remembering my Scottish ancestors and using oatmeal as a substitute for wheat. Does that affect the program you offer?

  • Gail January 10, 2018 at 8:52 pm

    Thank you for the different meal plans. I have been doing BLE but needed some structure on the meal plans. Thank you so much.

  • Lou Ann January 23, 2018 at 5:15 pm

    Ive tried two different emails for food plan and it shows an error message, “ wrong email format”. How can I get the 5 day meal plan?

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