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Your New Weekly Meal Plan is Here to Simplify Your Life

Are you thinking of making changes to your eating habits to help with your health, weight maintenance, or simply overall wellness to feel better? The new Ola Ka Ola feature will easily help you achieve these goals.

Unlike “fad diets” that restrict entire food groups or manipulate types of foods, we focus on whole foods that provide the essential nutrients your body needs for health and wellness, while also helping you perform at your best.
That means having a variety of choices: whole grains, vegetables, fruits, lean protein, healthy fats, and dairy or “non-dairy” foods that are high in calcium.
To help you get started, we’ve created a one-week plan that allows you to mix and match your meals. Choose fresh whenever possible, but if it’s not available, use frozen foods with minimal added ingredients. Jump-start your healthy eating habits and get ready to start feeling great about how you feel, look, and perform!
Follow These Guidelines For Success: 🎯 Mix and match breakfast, lunch, and dinner and add one to three snacks when you’re hungriest. Three meals and two snacks will equal about 1,800 calories per day (~500 calories per meal; 150 per snack).
🎯 Create a schedule for your meals and snacks. If you go more than five hours without food, insert a snack to keep your body from getting hungry and from breaking down precious muscle.
🎯 Eat a meal 90 to 120 minutes before your workout. If you can’t get one in, fuel up with a snack 20 to 90 minutes beforehand. Be sure to fuel your body within 30 to 45 minutes after a workout with protein and carbohydrates.
🎯 If you’re still hungry after finishing your allotted daily meals and snacks, drink a cup of tea or other zero-calorie beverage such as lemon water (not “diet soda”); it may not be hunger but rather boredom, thirst, or another emotional response.
🎯 If you are still hungry for several days on the plan, you may need to add an additional snack to your daily eating regimen.
🎯 Plan your meals in advance and make time to shop for ingredients. Planning out all your meals for the entire week is an excellent strategy that not only saves time and money but also contributes significantly to achieving your ultimate health goals.
🎯 Hydrate on water and low-calorie drinks throughout the day. Aim for about 8 to 10 cups per day.

Are you ready to get started?
The new meal plan feature can now be accessed on the Ola Ka Ola platform through the left navigation bar (circled in red below).


About Dietitian Nutritionist, Maryann Gallucci

MS, RDN, CDN, ACSM-EP-C, ACE-Health Coach.

✔️ Works in Private Practice providing nutrition counseling and fitness training.

✔️ Awarded “2021 Long Island Dietitian of the Year” by the Long Island Academy of Nutrition and Dietetics.
✔️ Adjunct Lecturer in the Family, Nutrition, and Exercise Sciences Department at Queens College.
✔️ Serves as the Nutrition Services and Payment Specialist Co-chair for the Long Island
✔️ Academy of Nutrition and Dietetics.
✔️A member of multiple Dietetic Practice Groups.


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