The Quarantine Meal Plan

Welcome to the temporary new “Normal”.  We have worked so hard to get to where we are reaching for our goals, and now this happens.  Finding food may be difficult and your routine is totally off.  It is OK.  We will get through this and we will be OK.  Our routines may be different, but there are many healthy choices we can still make.  We still can be in control.  Here are some tips on how to navigate this quarantine safely and still be in charge of you and your food.

  • You won’t be perfect during this stressful quarantine time. That is OK.  We have to stay healthy and get through this the best we can.
  • Take this “home time” as a challenge to work on you. Spring clean your life now.  Do things in your home that have been put on the back burner.  Clean out drawers and rooms that have been neglected.  Do a home project you haven’t had time for in your hectic life.  Take a walk with your children and talk.  Sit outside with your loved one or friend observing safe social distancing and enjoy the nighttime sky.  Become an observer of your world.  You will never have this extra home time again.  Put it to good use.
  • Take a tour of your pantry. Many of us grabbed food quickly and are not even sure of what we have to cook with.  Take a marker and write the date on your canned foods.  All canned foods generally are good for one year.  Organize your pantry so you know which foods will expire first.  Discard any expired foods and spices.  Remember to rinse those canned vegetables a few times with cold water before cooking them!
  • You can still plan and prep. In fact, now is the perfect time to cook and freeze meals.  Not sure what to cook with what ingredients you have?  No problem.  Try Just input what foods you do have, and the website will give you recipes to utilize them the best.
  • Survey your freezer. Frozen foods that look close to freezer burn cook in the next few days.  Prioritize which foods need to be eaten first.   Organize your freezer so meats, vegetables, and other food types are easy to see.
  • Purchase low sodium foods whenever possible. Use dried herbs to flavor your foods instead of salt.
  • Beans and legumes. Stock up on lentils, chickpeas red, white or black beans, either canned or dried.  They are excellent choices for plant-based protein that are low in fat, cholesterol-free and can last a long time in your cabinets.
  • Maintain a routine. It may be a new routine, but still, make your day timely.  Meals should be evenly spaced apart, with time for mental health (meditation, relaxation, reading, virtual socializing, Zoom with family etc).  Moving and exercise.  Try one of our VHP exercises or Google home exercise and make sure it is part of your day.  There are excellent stretching, low impact cardio, core, and strengthening videos online.  Work a different body part each day!
  • Sleep well. It may be easier said than done in this stressful time filled with worry.  Don’t forget your “sleep routine”.  Power down an hour before bed.  Do something relaxing and try to go to sleep around the same time each night.  Wake up around the same time daily, and consume breakfast within an hour of waking.  Start your day with good energy and hope.
  • Remember this is temporary. This will end.  Get through this quarantine in control of your eating with your daily routine intact and nothing can stop you! You will be Ok!

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The Quarantine Meal Plan


Lost 145lbs

Thomas' success story

I went in for surgery. An hour later, I came out a new man.

Everybody treated me like a king. The day of surgery, I was excited. The hospital couldn’t be any nicer. I went in for surgery. An hour later, I came out a new man. My recovery was awesome. I was out of bed that day. My wife and kids were my motivation on getting this surgery. They are my whole life. I’m happy I’m going to be around for them.

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Lost 76lbs

Nicole's success story

I hit my goal weight ... and I feel fabulous

I had the gastric bypass. I am Type 2 Diabetic and I wanted to gain control of my sugar. I hit my goal weight in about 5 and half months and I feel fabulous. The procedure has completely changed my life for the better because it has empowered me as a middle aged woman that I can really do everything and anything that I want to do. I don't put an age on anything. I don't say I'm too old for something.

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Lost 76lbs

Robert's success story

I was tired of the way I looked. I was tired of the way I felt.

I knew if I didn't change something soon, I was going to be in a lot of trouble. The consultation process was a lot easier than I expected. I was met with open arms. I was treated like I was the only patient here. Not only did they answer all of my questions, they had questions for me to make sure I was the right candidate for the surgery. After surgery and that weight started dropping off, my life started changing for the better.

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Lost 92lbs

Samantha's success story

I feel like a completely different person.

I had the gastric sleeve procedure. The driving factor behind me getting this procedure was my health. I didn't feel good physically or mentally. I had joint pains, even standing was difficult sometimes. Emotionally, this surgery completely turned my life around. I have so much more confidence. So much more happiness. I feel like a completely different person. I feel stronger. I feel able to accomplish more.

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Lost 99lbs

Eileen's success story

It saved my life.

The driving factor behind me getting my procedure was that I couldn't get up off the floor with my granddaughter. That was my why. That was my big reason for having this surgery done. After surgery, it was a little bit of a struggle with what to eat. What you put in your mouth that you don't even think about. You don't think about what you're eating or how you're eating and portion size. It's what I do now every single day. The procedure has changed my life in so many ways. It saved my life.

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Lost 126lbs

Brittany's success story

I am totally comfortable in my own skin.

I think I always grew up identifying myself as less than other people because I was fat. I decided to tackle that and just live my life. I had a sleeve gastrectomy. It changed how I view myself. How I communicate with people. I'm able to be much more of myself and live the life I always thought I should have been living. I am totally comfortable in my own skin. You have the tools you need to succeed here.

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Lost 157lbs