Meal Plans

Learn the healthy way how to step into a new you!      

Fast Food Info

Because we are all different, our plans are not a “one size fits all” type program. Your meal plan will be personalized and combined with an exchange guide and grocery shopping list that will define meal quantities, including exact food items that can be picked up in a local grocery store. So whether you have a major weight problem, just wish to slim down, or even want to gain weigh, we have a plan for you.

Meal Planner - provides basic meals, foods in meals, protein, carbs, fat values and daily totals.

Grocery List - provides a listing of the required foods needed to follow a meal plan.

Nutrient Summary - provides a comparison of actual nutrient values against goals for one date or a range of dates (averages).

Goals and Tracking - tracks changes in body weight and body fat over time in relation to weight goals Not displayed is our food exchange guide. This guide allows you to exchange foods listed on your meal plan.

 

Price $59 Once you purchase a meal plan, Click Here to complete the questioner. Once your payment has been processed your plan with instruction will be Emailed to you.

 

Donations If you would like to make a donation for a friend of loved one for a Meal Plan, simply click the Donation Button. Please Email Us and let us know who you are donating to.

 

 

Performance

The performance menu provides quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 60% carbohydrates, 20% protein and 20% fat. The meal plan also offers a daily average intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage and stabilize glucose, thus stabilizing blood sugar levels within the body to maximize sustained energy levels

This Weight Loss meal plan has been designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This plan may be somewhat limited in variety. However, it has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. This weight loss meal plan is very popular among most male and female fitness enthusiasts to burn fat and maintain muscle.

Mature Women

These menus are geared toward the older woman going through menopause. At this time in a woman’s life, diet is especially important to health and well being. These Mature Women menus include good sources of fiber and are low in fat (24% fat), high in calcium and moderate in sodium. They contain soy products, which are believed to help fight symptoms of menopause as well as decrease the risk for certain cancers and help protect against heart disease.

Low Cholesterol / Low Fat

The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol meal plan provides intake averages less than 120 mg per day for the seven-day period. These menus contain plenty of fiber-rich foods including grains and vegetables, which will help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these templates, one can raise HDL (good cholesterol) levels and prevent future health problems. The primary source of proteins comes from fish and poultry. Meals are distributed between 5 to 6 meals each day to boost the metabolism.

Heart Healthy Meal Plan

These menus are definitely Heart Healthy. They are all low-sodium (below 2400 mg sodium for each day). They contain plenty of fiber and contain NO red meat. These menus are low in fat, especially saturated fat, and higher in unsaturated fats, polyunsaturated and monounsaturated; the “heart healthy” fats. They are also low in cholesterol with no more than 200 mg per day. Also included in these menus are soy foods. Soy foods can help protect against heart disease by helping to reduce cholesterol levels.

Low Carb

These menus are low-carb (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carb”, but contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products. Also included in these menus are “Balance Bars” that are 40% carb, 30% protein and 30% fat. These meal bars make for easy but nutritious meals and fit right into these menus! These bars are also a great source of soy protein.

Wheat Free / Low Fat

A small population has allergic reactions to foods that may contain wheat products. Avoidance of wheat and wheat containing foods is the first step in the treatment of wheat allergies. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. This Wheat Free meal plan is designed to provide a balanced diet, rich in vitamins and minerals, low in fat, with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.

Vegan

These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day; a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended iron for the day. These menus also contain plenty of healthy soy.

The lean bodybuilder meal plan combines higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, or an entry level or experienced bodybuilder getting prepared for competition. This plan has been designed using cleanest (low in fats), highest quality foods possible, distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey and generic protein shakes. This meal plan may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine consisting of cardiovascular and resistance exercises.

Mass Builder

Designed with the hard-gainer in mind, the Mass Builder template provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where weight gain is desired. This template has been designed to work in conjunction with a regular weight-training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these templates come from chicken, turkey, fish and red meats.

Stroke Prevention

The stroke prevention meal plan follows the ideas of the Dash Diet (Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those with high blood pressure but also a heart healthy eating plan. Recent research found Dash Diet, which may help lower pressure, might also reduce levels of homocysteine, a possible risk factor for heart disease and stroke. The dash diet is rich in low fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure ,especially calcium, potassium and magnesium. This meal plan is also jam packed with vitamin C. A growing body of evidence suggests that people eat plenty of vitamin C. A growing body of evidence suggest that people who eat plenty of fruits and vegetables daily to meet their vitamin C requirement have healthier blood pressure levels than those who don't. This plan contains loads of fruits and vegetables, which allows for a moderate intake of sodium since these foods are so much lower in sodium than many other foods. Sodium continues to be a controversial issue when it comes to high blood pressure, but it is always good general nutritional advice to allow a diet lower in sodium.

Low Glycemic

The low glycemic meal plan does all the figuring for you. Following these menus helps you follow a diet that contains low glycemic foods. Most of the foods contained in these menus have a glycemic index of around 50 or less. Following a diet full of lower glycemic foods can help keep your blood sugar level from falling too rapidly. Low glycemic foods do not cause your body to release as much insulin into your bloodstream and as a result are broken down over a longer period of time. The result is a longer, steadier release of energy, helping feel more alert and energetic throughout your day. By following these menus you will also be less likely to binge eat because your blood sugar levels are in balance.

Energy Booster

Do you feel like you struggle to get out of bed in the morning, feel tired after lunch and barely make it though the evening without falling asleep on the couch? Do you feel just plain worn-out? Then maybe the energy booster meal plan is just what you need. The energy booster plan ensures you eat high-energy, healthy foods all day long to help you fight fatigue and help get you through your busy day with vigor. The meal plan incorporates quick delicious energy boosting smoothies during the least energetic parts of your day. Don't let your diet be the culprit of lost motivation! Use the energy booster plan to turn your day around!

Teen Scene

Is getting your teenager to eat healthy, well-balanced diet an everyday challenge? During the teen years, good nutrition plays a vital role in proper growth and development as well as eating habits later in life. Now is the time to teach your teen good eating habits that will last a lifetime. The teen scene meal plan will help guide you through feeding your teenager a healthy diet that you both can agree on. The teen scene meal plan will ensure your teenager is receiving all of the essential nutrients they need for proper growth and development through these crucial years. This plan includes what all teenagers need: plenty of calcium, iron, calories, protein, carbohydrates, fiber, zinc, as well as other essential nutrients. This meal plan is formed around a healthy diet for teens that includes four or more servings of dairy per day; four to six ounces of lean meat per day, fish, poultry or dried beans per day; three servings of vegetables; two servings of fruit and at least six servings of grain products per day.

On the Go

Are you one of those people who never eat right because you are always "on-the-go"? Do you lack a healthy diet because of your busy lifestyle? Look no further! The on-the-go meal plan is exactly what you need to control your busy lifestyle and eat a healthy diet. This plan will provide you with all types of ideas of how you can still eat healthy even though you feel you never have the time. It also incorporates whole foods as well as some healthy fast foods restaurant meals. No matter how busy you are a healthy diet is vital to good health and increased energy. Don't let your busy lifestyle take the place of good nutrition. You can have both by using the on-the-go meal plan.

Healthy Aging

By the time most people reach the age of 50 or 60 they tend to accept the negative effects of aging as a fact of life that they have little or no control over. However, there are some factors that people do have control over and one of those is their nutritional intake. There is a large body of evidence that suggest that there are positive effects we can have on aging that deal directly with the foods we eat. The good news is that good nutrition incorporated into our lifestyle can help improve energy level, heart function, blood pressure, bone density, and bowel function as well as help keep weight in a healthy range and help prevent certain diseases such as cancer. As we age it is important to concentrate on spending calories wisely, consuming enough protein and calcium, as well as maintaining your intake of vitamin D, iron, vitamin A, folate, vitamin B12, vitamin B6 and zinc. Drink plenty of fluids, including water can help battle the changes that occur with aging and fluid intake. The healthy aging meal plan ensures that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.

Low to High Glycemic

The low to high provides the opposite glycemic management of the high to low meal plan. This glycemic management plan provides foods for those individuals who are more active mid to late day. It recommends low glycemic foods in the morning and ramps up during the mid day to evening hours.

High to Low Glycemic

The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The values on the glycemic index chart are based on pure glucose. Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a good base to compare other foods to. Glucose is given the value of 100 and all other foods are compared to that number. The closer a food is to the value of 100, the faster it will be absorbed into your bloodstream and the faster the body will use it up. The lower the number is the slower it is absorbed into your bloodstream. The glycemic only applies to foods that contain carbohydrates. That includes every food group except the meat and fat group. The high to low gylcemic meal plan incorporates high gylcemic foods in the morning and afternoon and through the evening hours when you are less active.

Vegetarian / Low Fat

The low fat vegetarian meal plan provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some dairy in the form of cheese and milk (no eggs). The meal plan may be some what limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The vegetarian low fat plan is very popular amongst active male and female adults to burn fat and maintain muscle.

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