Step 1: 

  • CLICK ON THE BMR CALCULATOR (TO THE LEFT) TO FIGURE OUT WHERE YOU NEED TO BE FOR DAILY CALORIES. THIS SIMPLE CALORIE CALCULATOR WILL AUTOMATICALLY FIGURE YOUR CALORIC DEFICIT TO HELP YOU LOSE WEIGHT.


  •  NOW THAT YOU HAVE YOUR DAILY CALORIE TARGET,  THIS WILL TELL YOU HOW MANY CALORIES YOU NEED TO LIMIT YOURSELF TO EVERY DAY. IT ALSO INCLUDES YOUR IDEAL DAILY MACRO NUTRIENT BREAKDOWN.


  •  NOW GO TO STEP 2 (BELOW) TO CREATE YOUR CUSTOM WEEKLY MENU. CHOOSE FROM THE LIST OF MEALS, BASED ON WHAT YOU LIKE AND MAKE SURE YOU STAY WITHIN YOUR DAILY CALORIC TARGET.


STEP 2:

NOW ITS TIME TO CREATE YOUR WEEKLY MENU.
SIMPLY CHOOSE FROM THE RECIPES IN OUR RECIPE GUIDE, BASED ON WHAT YOU LIKE
(CLICK ON THE RECIPE GUIDE TO THE RIGHT). REMEMBER TO FACTOR IN YOUR DAILY CALORIE TARGET AND MACROS. MAKE SURE AND STAY WITHIN
YOUR LIMITS. MOVE ON TO STEP 3

 

STEP 3:
create your grocery list

  • NOW THAT YOU'VE CREATED YOUR WEEKLY MEAL PLAN,  EITHER TAKE YOUR PHONE WITH YOU TO THE GROCERY STORE, OR WRITE DOWN YOUR GROCERY LIST TO MAKE SHOPPING FOR YOUR INGREDIENTS A BREEZE!

FOOD SUBSTITUTIONS

If you are allergic, or if you are traveling, or out to dinner with friends, or just do not like any of the ingredients included in your meals, don’t let that knock you off track! Use our list of food substitutions below to make health conscious choices no matter where you are.

All ingredient substitutions are color coordinated and have the measurement per single serving listed next to it.

Meal prep
prepare these recipes in advance and cut your meal prep time in half!

Our Recipes are already quick and easy to make but there are a few ingredients that, when prepped in bulk ahead of time, make the whole process even quicker and easier when eating on-the-go.


Click Here to get Make Ahead Recipes