Custom Nutrition Plans

Personalized meal plans designed for your goals, preferences, and lifestyle. Lose weight without giving up foods you love.

BEGINNER

Starter Plan

Perfect for those new to tracking macros. Simple, easy-to-follow meal plans with minimal cooking.

  • Pre-calculated macros
  • Simple 3-meal structure
  • Beginner-friendly recipes
  • Grocery shopping lists
  • Swap options for flexibility
  • Weekly progress tracking
MOST POPULAR

Flexible Plan

Maximum flexibility with macro targets. Eat what you want while hitting your numbers.

  • Custom macro targets
  • Flexible meal timing
  • Restaurant guide included
  • Alcohol integration strategies
  • Cheat meal protocols
  • Bi-weekly adjustments
ADVANCED

Performance Plan

Optimized for athletes and serious gym-goers. Nutrient timing and performance-focused.

  • Carb cycling protocols
  • Pre/post workout nutrition
  • Supplement recommendations
  • Advanced tracking metrics
  • Body recomposition focus
  • Weekly coach check-ins

Sample Meal Plans

Here are example meal plans showing how to hit your macros with delicious, satisfying foods.

2000 Calorie Plan (High Protein)

Macros Grams Calories Percentage
Protein 180g 720 36%
Carbs 200g 800 40%
Fats 53g 480 24%
Breakfast

3 whole eggs
2 egg whites
1 cup oatmeal
1 banana
Coffee

Lunch

6oz grilled chicken
1.5 cups white rice
Mixed vegetables
1 tbsp olive oil

Snack

Greek yogurt (1 cup)
1oz almonds
Berries

Dinner

6oz salmon
8oz sweet potato
Large salad
Balsamic dressing

1500 Calorie Plan (Fat Loss Focused)

Macros Grams Calories Percentage
Protein 150g 600 40%
Carbs 125g 500 33%
Fats 45g 405 27%
Breakfast

Protein shake
1 scoop whey
1 banana
1 tbsp peanut butter

Lunch

5oz turkey breast
Large salad
1 cup quinoa
Light dressing

Snack

Greek yogurt (non-fat)
Strawberries
10g almonds

Dinner

5oz lean beef
Large serving broccoli
4oz potato
1 tsp butter

Meal Prep Strategies

Why Meal Prep Works

Meal prepping removes decision fatigue, saves time during busy weeks, ensures you hit your macros, and prevents impulsive food choices that derail progress.

Batch Cooking

Cook large quantities of proteins (chicken, beef, fish) and carbs (rice, potatoes, quinoa) at once. Store in portions for the week.

Container System

Invest in quality meal prep containers. Glass containers keep food fresh longer and are microwave-safe.

Prep Schedule

Dedicate 2-3 hours on Sunday to prep for the week. Cook proteins first, then carbs, then portion everything out.

Variety is Key

Prep 2-3 different protein sources and carb options to prevent boredom. Rotate seasonings and sauces for variety.

5-Day Meal Prep Example

Prepare these items on Sunday for the work week:

  • 30oz grilled chicken breast (seasoned 3 ways)
  • 20oz lean ground turkey
  • 15oz baked salmon
  • 5 cups cooked brown rice
  • 10 cups mixed roasted vegetables
  • 5 portions of overnight oats
  • Pre-portioned snacks (nuts, fruits, yogurt)

Flexible Dieting Tips

Eating Out While Dieting

You don't have to avoid restaurants. Use these strategies to stay on track:

Check Menus Early

Look at the restaurant menu online before going. Plan your meal and check estimated macros using nutrition apps.

Protein First

Choose grilled, baked, or broiled proteins. Ask for sauces on the side to control calories and fats.

Veggie Volume

Load up on vegetables to increase meal volume without many calories. Ask for extra veggies instead of fries or chips.

Save Calories

Eat lighter earlier in the day if you know you're going out. This gives you more calories to work with at dinner.

Handling Special Occasions

Birthdays, holidays, and celebrations happen. Here's how to enjoy them without guilt:

  • One meal won't ruin your progress. Enjoy special occasions guilt-free.
  • Eat normally before the event. Don't "save calories" or you'll overeat.
  • Focus on protein choices first, then add what you want.
  • Stay hydrated throughout the event.
  • Get back on track the next meal, not the next Monday.
  • Remember: consistency over time matters, not perfection.

Get Your Personalized Nutrition Plan

Stop guessing and start seeing results. Get a custom meal plan designed specifically for your body, goals, and lifestyle. Includes macro calculations, meal timing, food lists, and ongoing adjustments.

Start Your Transformation