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

Bright Line Eating Meal Plan

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 more than 10,000 times. Wow!

BLE Meal Plan

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 2019!

I think you’ll enjoy the new “How to Follow,” “Is Bright Line Eating Right for Me,” 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

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)

Day 1
Blueberry Oatmeal
Easy Black Beans Cooked Spinach Orange
Salad with Chicken Stewed Tomatoes
Day 2
Omelet with Potatoes Strawberries (6oz.)
Easy Refried Beans
Roasted Veggies with Pine Nuts
Easy Baked Salmon
Garlic Green Beans
Southern Bell Salad
Day 3
Breakfast Sliders
Mixed Berries(6oz.)
No Flour Pancakes
1 Scrambled Egg
Steamed Sugar Snap Peas
Easy Baked Chicken
Cooked Peppers & Onions
Rainbow Crisp Salad
Day 4
Shredded Wheat
with Banana Slices
Easy Stir Fry
Mixed Berries(6oz.)
Salad with Tuna Dressing
Zucchini and Tomato Mix
Day 5
Black Bean & Egg Breakfast Mash
Sweet Potato Fries
Blackberries (6oz.)
Hummus with Herbs and Veggies Sticks
Taco Salad with Avocado
Roasted Beets

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.)

Where Do You Fall on the Susceptibility Scale?

You can find out in the next 30 seconds. The Susceptibility Quiz is only five questions in length.

Dr. Susan Peirce Thompson has been developing a susceptibility scale to determine better the addictive hold that food has on people.

Bright Line Eating Definition

Bright Line Eating is a weight loss program that takes into consideration the role the brain plays in blocking success. By utilizing a Susceptibility Scale, those looking to lose weight can rate how susceptible they are to the addictive properties of refined foods and get a roadmap to overcome their addiction.

Why It’s Needed

Best Selling Author, Ocean Robbins mentioned Dr. Susan in an article published in the Huffington Post stating that…

“In evolutionary terms, Dr. Thompson explained to me, being highly susceptible was a good thing. But today we’re surrounded by cues to eat foods that have been refined to affect our brains exactly the same way as drugs do.”

He goes on to point out the importance of programs like Bright Line Eating by stating that society has a tendency to put the blame on the overweight individual for lacking willpower.

But, that blame overlooks the addictive nature of refined foods and the level of susceptibility that varies from one individual to the next.

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 a slice of freshly baked bread – is enough to send them into a tailspin that ends in an out-of-control binge.

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.

  • Susan and I are both college instructors (I taught health and nutrition courses.)
  • 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 our plans differ is in the approach to weight loss. My coaching program is nutrition-based, whereas Bright Line Eating is more support-based.

Is Bright Line Eating Right for You?

A common question that people have when they first learn about the program, is will Bright Line Eating work for me?

From the many success stories that we see from Bright Lifers who post their results on social media, we see that those who find BLE to be a good fit come from many different walks of life, so there is no right or wrong member.

Having said that, I provide a brief list of those who may benefit from Dr. Susan’s program and support.

1. Food addicts – If you find that you continuously think about food throughout the day, the program gives you a structured plan that can free your mind.

2. Sugar addicts – If sugar is a substance that you have not been able to break away from, the support offered by other members, as well as the staff will help.

3. Those looking for support – The high level of support is unmatched. If you need a buddy or simply a place to go for support, you’ll find it through the BLE program.

4. Those with special dietary needs – Bright Lifers follow an eating plan that can be modified regardless of your eating preferences, so if you avoid dairy or eggs, or if you are a vegetarian or vegan, you can follow the Bright Line Diet.

I will add that members come to BLE with different weight loss goals. Whether you have ten pounds (5kg) to lose or 200 pounds (90kg), you’ll find members with similar goals and be offered the support you need to reach your ideal weight.

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)

(When you enter your information, you will also be added to my secure email list, see the Privacy Policy at the bottom of this page for details.)

Getting More: The Free Bright Line Eating Webinar!

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.

Title: The Badly Behaving Brain: Why 2 Billion People Can’t Lose Weight

Day and Time: We will be announcing the upcoming dates and times via email. If you’re interested, please add your name to the list.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.

49 thoughts on “Bright Line Eating Meal Plan: A Downloadable Guide For Eating The Bright Line Way

  1. Thanks for sharing dear Doctor Becky, all of us are trying to find a source of trusted information about losing weight in a healthy way

  2. So, I heard of this from a friend. As I’m living in Europe I don’t have access to the US weird way of measuring things. Can you please send me the meal plan in metric? Please? I’d like to try this!


  3. 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?

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

  5. 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?

  6. “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.

  7. 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?

    1. Hi Shelly, I recommend that you send BLE a message. Here is their contact page:

  8. 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?

  9. 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.

    1. Hi Pam,

      Are you able to use the alternative form located here:

  10. 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.

  11. 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!

    1. Hi Kay, you can also download the meal plan from this page: Please let me know if that works for you. If not, check your browser settings to see if they are blocking the form.

  12. 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!

  13. 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!

    1. 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.

    1. 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.


  14. 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?

    1. 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.


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