Customizable Meal Plan
Our revolutionary meal plan that makes it simple to lose weight
The goal of the Customizeable Meal Plan is to create a perfect meal plan that you can follow to continue losing weight or maintain your ideal weight forever
We have made it very simple to customize our meal plan to fit your needs.
Next to every item on the meal plan there is a menu number and a space for substitution
When you wish to substitute a meal plan item then use the menu number to view the substitutable items from that corresponding menu
The Menus are available above this paragraph, just click on them to view
Simply choose an item from that menu and substitute it from the item you want to change, its' that simple
Meal Plan
Menu
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Coffee (black)
Apple
As you can see from the example above we made 2 substitutions for our morning meal plan, we exchanged the water for a black coffee from menu 2 and we exchanged the orange for an apple from menu 1
You can do this for any item on our meal plan aslong as you exchange the item from the same menu
Think Of Your Fitness Journey as a Path Down a Winding Road
I like to think of the journey to weightloss as a path down a winding road. Everyday you follow the meal plan, you take a step towards your weightloss goal and everyday you do your workouts you take another step.
Everyones path will different , some longer, some shorter and this all depends on a serveral factors like, age, sex, genetics, goal weight, etc but two rules never change
You can not complete your weightloss jouney in one day
and
You can not ruin your weightloss jounrey with a single bad day
whatever your goals are, they take consistent behavior over a long period of time. If you stumble off the path and over eat one day, it does not mean you give up. It just means you either stayed still on your path or took one step back. The next step is get back on track and continue making progress on your path by following the meal plan and completing your workouts.
Tips to Help you Stay on Track
Hunger is what weightloss feels like
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Make a plan and stick to it
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Stay Busy
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Push off meals as long as possible
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Stop drinking your calories
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Know your Triggers and avoid/ plan for them
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Choose Spices over Sauces
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Chew gum to push off cravings
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Make an "on the go" snack pack to avoid eating off
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Make a list of reasons why you want to lose weight to help you stay disciplined and on plan
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Read your list of reasons why you want to lose weight
3 Food Disciplines to Master
Portion Control
You can enjoy the foods you love and still lose weight, you just need to either reduce the amount of times you eat it weekly or reduce the portion size. This is great to master and is great to buy things that are already perfectly portioned for you like Greek Yogurt cups and "Made good" Granola bars. This reduced over eating when the portion sizes are already made for you
Calorie Counting
This is a great habit to get into if you are trying to lose weight. If you use a piece of paper or app on your phone to count all the calories you consume, you will begin to notice patterns and certain high calorie foods to avoid. This will also lead to you figuring out your BMR and how much calorie you can eat to continue losing weight
Fasting
Restricting the window within a day that you are allowed to eat (fasting) is a simple calorie cutting hack. If you only eat between the hours of 12pm to 8pm then you will reduce the total amount of daily calories consumed which will make you lose weight. The longer you can fast for the more weight you will lose but if you are exercising then you still need nutrients to survive so don't restrict yourself too much
F.A.Q'S
1 / What do I eat to stay healthy?
Eat whole foods like chicken, Fish, Fruits, and Vegetables . The "fresher" and least processed is normally the healthiest option. The best option is to get a variety of healthy whole foods and keep yourself in calorie deficit to lose weight
2 / How do I lose weight?
Simple version is to say make sure you are eating a calorie deficit (burn more calories then you consume)
3 / Do Carbs make me fat?
No, Carbs alone do not make you fat but most carbs are high in calories and sugar that can lead to weight gain if consumed regularly
4 / Is Sugar Bad for me?
Yes and no, Sugar is used in the body as fuel but when there is high amounts of sugar in the body then your body cannot burn fat as fuel and will actually store the excess sugar as fat. High Sugar can also effect your teeth, stomach, brain and organs in a negative way.
5/ How much water should I drink daily?
We recommend at least 2l of clean filtered water a day
6/ What Supplements should I be taking?
You should try to get everything you need from whole foods and not use supplement at all, But if you are finding it hard to get the stuff you need then you should start with a Protein Powder or Bars and a Multivitamin.
7 / Do I need to exercise to lose weight?
No, but it does help make it easier and quicker plus when you exercise you are also building muscle and increasing your mobility and strength
8/ How do I build muscle?
Exercise to exhaustion. When you exercise you should be exhausting the muscle, then you use proper a high protein diet and sleep to repair / rebuild the muscle larger then before.
9/ How long does it take to lose weight?
This depends on the person and their diet, activity level and metabolism. The better the diet, the more activity and higher the metabolism will make the weight loss quicker. You should expect with about 1-2 pounds a week but results will vary