A 7-day meal plan for the summer

26 July 21, 2016 - Essential Oil Recipes, Essential Oils, Healthy & Fit, Infographics, Nutrition with Essential Oils, Recipes, Vitality™ essential oils, Wellness, Young Living Brand Ambassadors, Young Living Lifestyle

image001All the fresh produce available during the summertime makes it a great time to refresh your nutrition and wellness goals. We asked Young Living Brand Ambassador and author of The Body Doesn’t Lie, Vicky Vlachonis to help us put together a seven-day meal plan that takes advantage of the farmer’s market and puts you back on track to vitality. From breakfast to dinner and snacks in between, we’ve got you covered!

Vicky talked to UCLA-registered dietitian, Nancee Jaffe for some nutrition tips while compiling the meal plan, and Nancee emphasized the meal that’s easiest to forget: breakfast. She gave us helpful advice to keep in mind when we’re rushing to put something together in the morning.

“I generally recommend 10–20 grams of protein at breakfast—this can look like a homemade protein smoothie, 3–5 egg whites, or 2 tablespoons of peanut butter,” she said. “Research shows that protein increases satiety, or feelings of satisfaction and fullness, without dramatically increasing calories. It also has been shown to lower blood glucose levels and blood pressure.”

With that, let’s see what goodness Vicky has in store for us!

7-Day Meal Plan Infographic

Greek Burgers Recipe

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: Serves 4


  • 4 cups lean ground turkey
  • 1 bunch parsley, finely chopped
  • ½ tablespoon dry oregano

  • 1 cup vegetable stock
  • 1 large white onion, grated

  • 2 tablespoons extra-virgin olive oil

  • 1 egg

  • 1 slice 
rye or eikorn bread
  • Sea salt and freshly ground pepper to taste


  1. Preheat the oven to 350°F.
  2. Place the rye bread in a bowl of hot water for 2–3 minutes to soften; then carefully drain.
  3. Combine the meat, parsley, oregano, vegetable stock, onion, olive oil, egg, bread, salt, and pepper in a large mixing bowl.
  4. Separate the mixture into ½-inch, palm-size patties.
  5. Arrange the patties on a baking tray greased with a little olive oil and bake for 20–25 minutes until golden brown.

– Brand Ambassador Vicky Vlachonis

Facebook: RealVickyVlachonis

Instagram: @VickyVlachonis

Twitter: @VickyVlachonis

Website: www.vickyvlachonis.com


Which meal are you most excited to try? Share in the comments!



  • Ilene Schmidt

    Hi I would love to try your Greek Burger but, turkey and I do NOT get along. what other me could I use?
    I am new here so all these ideas are very good. I can hardly wait to try the lemon and warm water.
    Thank You

    • Lorry McDonald

      I use locally grown organic lamb. Yummy!

  • I do this every morning with grapefruit oil, and it amazing first thing in the morning, I also clean my teeth with a drop of orange, love young living, Samala

  • Sarah Masterson

    I am curious as to how much warm water with lemon vitality when you wake up. I’m also curious if it’s ok to prep the water with oil the night before and have it sitting on the night stand to drink when one first awakens.

    • Young Living

      Hi Sarah, It is suggested to start the day with 8 oz of water. We recommend adding the Lemon Vitality in the morning when you are ready to drink the water thus ensuring the full therapeutic value of the oil. Thanks for stopping by with your question!

  • Paula

    Why does she specify warm water, I like mine very cold, warm doesn’t appeal unless there is a reason. I put 1-2 drops of lemon in my water, what is the benefit of 3?

    • Young Living

      Hi Paula, Great question. 3 drops of water is recommended in this plan, but you may use less if you prefer. Warm water is suggested as your body absorbs water more efficiently at this temperature. Thanks for stopping by!

  • Caroline Fiebrandt

    I’d love to see Young Living provide a vegan meal plan in the future!

  • Janel Belle Isle

    There are a lot of great ideas here! I try to eat healthy more often than not and I get stuck in a rut sometimes on meal planning. This will definitely add variety to our menu at home!! Thank you Vicky and Young Living!

  • I am actually curious to try the warm water with lemon vitality! Does the drink aid digestion?

    • Young Living

      Hi Tricia, Lemon Vitality essential oil can add a bright, dynamic flavor to your water for a fresh drink to start your day. Thanks for stopping by with your question!

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