THM
what to eat
It?s easy to eat healthy, delicious meals every day – meals that make you look and feel your best. Choose to eat fruits, vegetables, whole grains, lean proteins and healthy fats. These THM® recipes are just a sample of the amazing food you?ll be eating on Marilu?s Total Health Makeover®!
Get started now, and receive even more menus and recipes, along with an online Getting Started class and full membership benefits.
 Seven day meal plan 
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Seven day meal plan
Marilu.com coach Mary Beth
loves to create healthy meals
the whole family loves
Choose one from each category to enjoy each day. For your beverages, choose water or an unsweetened herbal tea (non-caffeinated, such as peppermint or chamomile).
BREAKFAST
Egg White Omelet
Jessica?s Breakfast Smoothie
1 packet of plain instant oatmeal, cooked with water, served with 1 teaspoon of pure maple syrup
1 apple, 1 orange and 1 cup of grapes
1 slice of whole-grain bread, spread with 1 Tablespoon natural (just peanuts) peanut butter
LUNCH
Red Lentil Soup
Tex-Mex Burgers
Mary Beth?s Antipasto Sandwich
Salad Nicoise
Avocado, Lettuce and Tomato sandwich on 2 slices of whole-grain bread (use 1/4 of the avocado as a spread, a generous amount of lettuce or your favorite salad greens, and half a tomato)
2 cups salad greens with 1/2 grilled chicken breast, sliced cucumber and 1 Tablespoon of your favorite vinaigrette
SNACK
Pumpkin Muffins
Guacamole and Salsa
1 cup of raw or lightly steamed green vegetables, like green beans, broccoli, pea pods, celery
1 cup of fresh berries
12 raw almonds
DINNER
Upside-Down Chicken
Sesame Crusted Salmon
Brazilian Black Bean Stew
Pasta with Fresh Vegetable Tomato Sauce
Or choose a lunch option
Total Health Makeover Beginner Recipe Collection
We’ve collected some great recipes for starting out on your Total Health Makeover
journey! More recipes can be found in Marilu’s books. Bon appetit!
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Marilu’s Journal Page
Use this journal page to track your progress every day! A few notes: Check the SB box if you have skin-brushed that day (see the lesson below for more information on skin brushing); circle f or s to indicate the condition of your poop (f=floater; s=sinker). Read more about poop and what it can tell you about your health in Marilu’s book Total Health Makeover. |
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Food Combining Chart and Tips
Marilu’s original food combining chart, tips & tricks! Food combining is one of the 10 Steps of Marilu’s program. Learn more about it in the lesson below, and keep this chart posted on your fridge. |
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10 Steps Checklist
Keep track of your progress through the Ten Steps of the Total Health Makeover®! The chart summarizes beginner, intermediate and advanced levels for each step. As you master a level, cross it off and challenge yourself to the next level! |
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10 Steps Bookmarks
Print and cut out ten bookmarks with helpful references on the 10 Steps from each of Marilu’s books on health. |
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