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General
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Fitness & Performance
Glycemic Management
Glycemic Management
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Disease Prevention
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Detox & Cleanse
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Special
30 Day Meal Plan Combinations
30 Day Meal Plan Combinations
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Meal Type: 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 index only applies to foods that contain carbohydrates. That includes every food group except the meat and fat group. The High to Low Glycemic Templates incorporates hi glycemic foods in the morning and afternoon for high energy and winds you down with low glycemic foods in the late afternoon and through the evening hours when you are less active.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%
Meal Type: Low to High Glycemic
The Low to High provides the opposite glycemic management of the High to Low meal plans. 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 mid day and evening hours.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%
Meal Type: Low Glycemic
The Low Glycemic Templates do 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 you to feel more alert and energetic through your day. By following these menus you will also be less likely to binge eat because your sugar levels are in balance.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%
Meal Type: Gluten-Free (Low Fat)
Celiac disease affects as many as 2 million Americans. These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley. There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life. Learning and following a gluten-free diet are not easy tasks. People with celiac disease need help learning how to manage their diets and their lives. The Gluten-Free Templates are one tool to help you get started. These meal plans are full of simple meal ideas that are completely gluten-free. They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. These meal plans can act as a learning tool. However, they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these meal plans should be used as a complement to their instruction. If you suspect celiac disease, it is extremely important that you are properly diagnosed before beginning a gluten-free diet.
Disclaimer: Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Healthy Soy
Soy is being touted as the health food of the decade. Soy is a plant-based food that is loaded with protein (including essential amino acids), fiber, calcium, and iron. Soy is low in saturated fat, contains no cholesterol and is an excellent source of isoflavones. The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating plus provides the tool to help increase soy in your diet. This template incorporates at least 25 grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods. This Healthy Soy Template is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products including soy milk, tofu, soy yogurt, and other healthy soy foods.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60% / 25% / 15%
Meal Type: High Fiber
A high fiber diet can be beneficial to both your health and body weight. High fiber diets have been linked to a reduced risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function. In addition, increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling. This in turn can lead to weight loss. This High Fiber Template incorporates the recommendation of 20 to 35 grams of fiber daily and includes a mix of both insoluble and soluble fiber. If your current diet is low in fiber, increase your intake slowly. And stay hydrated when on a higher fiber diet by drinking adequate amounts of water.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60% / 25% / 15%
Meal Type: Immune Booster
Calorie ranges available: 1200, 1400, 1600, 1800, 2000, 2200
Balanced ratios: 50% / 25% / 25%
Meal Type: Kosher (Low Fat)
The Kosher template, as with our original Weight Loss template, has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed with good nutrition including fiber, healthy fats, vitamins and minerals. General Kosher guidelines have been implemented within these meal plans.
Disclaimer: To ensure a total Kosher diet, the user of these meal plans is advised to check all food labels for proper Kosher symbols. In addition, when meal planning, all other Kosher laws and practices must be followed.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Lactose Intolerant (Not Dairy Free)
Lactose intolerance is caused by the deficiency of lactase, a digestive enzyme. People can have different degrees of lactose intolerance. It is advisable to consult with your physician to confirm a diagnosis and to determine your personal degree of intolerance. Many people can tolerate some dairy, depending on its form. These menus eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium. In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. The Templates contain yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people. Many types of yogurt contain “active-live cultures”, which help to digest some of the lactose, making it easier to tolerate.
Disclaimer: The Lactose Intolerant Templates are meant for the person with mild to moderate lactose intolerance who can tolerate some lactose. They are NOT dairy-free.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Organic Low Carb & Organic Low Fat
One of the newest trends, according to industry polls, is an organic diet. Foods that carry the “USDA Organic” seal certify that they have been grown and processed according to strict criteria. Specifically they are free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances. However, this doesn’t mean they are completely pesticide-free. A few synthetic and botanical pesticides are still allowed. The Organic Templates will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating and whether you opt for a low carb diet or a low fat diet. Both meal plans incorporate nationally recognized brands of packaged organic foods. These Templates are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.
Disclaimer: For produce it is up to the user of these meal plans to ensure they purchase organically grown produce in their local supermarket.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: Low Carb – 40% / 30% / 30%; Low Fat – 55% / 25% / 20%
Meal Type: Vegan Lifestyle
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 contain plenty of healthy soy also.
Calorie ranges available: 1300, 1500, 1700, 1900
Balanced ratios: 55% / 20% / 25%
Meal Type: Vegetarian Lifestyle
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). This meal plan may be somewhat 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 Low Fat Vegetarian meal plan is very popular amongst active male and female adults to burn fat and maintain muscle.
Calorie ranges available: 1700, 1900, 2100
Balanced ratios: 50% / 25% / 25%
Meal Type: 21 Jump Start - 14 Day Fruit Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: 21 Jump Start - 14 Day Meat Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: 21 Jump Start - 14 Day Veggie Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: Fruit Detox & Cleanse (14 Day)
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: Veggie Detox & Cleanse (14 Day)
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: Lean Meat Detox & Cleanse (14 Day)
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our animal protein detoxification template is full of organic chicken and beef sources of protein along with lentils and black beans for cleansing. Our elimination process begins by avoiding all dairy, gluten/wheat grains, caffeine, fish, shellfish and corn products. It is loaded with high fiber fruits and vegetables along with providing you with low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. The foods in our meal plans have been chosen to protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and any other added chemicals such as nitrates, and sulfites used to preserve meats. Most of us have over loaded our liver with toxic medications, caffeine, processed foods and stress. Our well designed and tested detoxification program should provide the body with all the powerful nutrients to detoxify and cleanse the liver of all the unnecessary toxic build up leaving you feeling leaner and more focused with the ability to manage stress appropriately.
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: 30 Day Heart Healthy for Men and Women
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.
Week 3:
The 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 meal plan may be somewhat 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 Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Week 4:
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. These menus 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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300 for Men and Women
Meal Type: 30 Day Cholesterol Control for Men
Week 1&2:
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.
Week 3:
The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol template 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 metabolism.
Week 4:
These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam‐packed with fruits, vegetables, a variety of whole‐grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega‐3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta‐carotene found in orange and yellow produce. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Meal Type: 30 Day Hypertension for Men and Women
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.
Week 3:
The Stroke Templates follow 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 that the DASH Diet, which may help lower blood 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. These templates are also jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables daily to meet their vitamin C requirements have healthier blood pressure levels than those who don’t. These Templates contain 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.
Week 4:
These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam‐packed with fruits, vegetables, a variety of whole‐grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega‐3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta‐carotene found in orange and yellow produce. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300 for Men and Women
Meal Type: 30 Day Women's Anti Aging
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 menus meet the needs of these women. These Mature Women menus include good sources of fiber, 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.
Week 2&4:
Maximum bone loss occurs as early as the mid thirties. After that we begin to slowly lose bone density and/or bone strength. The “Bone Health” Templates are on the cutting‐edge of current research being done in the areas of bone strength and the prevention of osteoporosis. The nutritional goals in maximizing bone mass and minimizing bone loss include adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. These menus include foods such as dairy products, fruits, vegetables, whole‐grains, nuts and meats that are rich in all of these essential nutrients. Ongoing studies are linking vitamin K and vitamin B12 to the prevention of hip fractures and to the strengthening of bones. These menus include foods such as dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are rich in both these important vitamins. In addition, these menus include isoflavones from soy foods, which are believed to help prevent osteoporosis and benefit bone health. Soyfoods and flaxseed are also excellent sources of phytoestrogens. Phytoestrogens are known as plant chemicals and have been shown to either directly or indirectly impact bone turnover.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300 for Women
Meal Type: 30 Day Weight Loss for Men and Women
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.
Week 3:
The 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 meal plan may be somewhat 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 Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Week 4:
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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300 for Men and Women
Meal Type: 30 Day New Moms Post Pregnancy
Pregnancy and/or breastfeeding can leave you with the problems that accompany hormonal imbalances. These problems may include slow weight loss, loss of energy, depression, increased stress and delay of menstruation. The Post Pregnancy Hormonal Balance Meal Template is meant for those women who are both post‐pregnancy and post‐breastfeeding. This Template is meant to help you begin balancing out your hormones and to start feeling more like yourself through good nutrition. Keep in mind it isn’t only dietary intake to take into consideration. It is important to exercise regularly (including both aerobic and weight training), drink plenty of water, limit caffeine, limit toxins, get plenty of sleep and take a multi‐vitamin/mineral supplement. This Template guides you to eating consistently throughout the day and incorporates food products and beverages that are believed to help balance hormone levels. It is chock full of healthy foods that can naturally help to balance hormones such as omega‐3 fatty acids, complex carbs, fruit and veggies. It is highly recommended that you speak with your physician first before starting any type of exercise and/or weight loss program after pregnancy and/or breastfeeding.
Week 2&4:
The Post Pregnancy Weight Loss Meal Template is for those women who are post‐pregnancy as well as post‐breastfeeding, if applicable. Be patient with weight loss at this time as starting a diet too soon after pregnancy can hamper your recovery time and zap the needed energy it takes to take care of a newborn. Keep in mind that many women don’t go back to their pre‐pregnancy weight and/or clothes size. Pregnancy can cause many changes to the body. With that in mind, once your body is ready, it is most definitely possible to lose some of the weight you gained during pregnancy. The Post Pregnancy Weight Loss Meal Template can help get you started on losing weight and gaining energy the healthy way. It contains all the healthy foods and nutrients needed to start feeling more like yourself again including protein, fiber, healthy fats, complex carbs as well as B vitamins, just to name a few. This Template keeps you eating throughout the day to keep your much needed energy levels up. With a new baby and obvious time constraints in mind this meal template contains plenty of especially easy to prepare meals and snacks. In addition to eating right, exercise is another component of healthy weight loss, increased energy and stress relief. It is highly recommended that you speak with your physician first before starting any type of exercise and/or weight loss program after pregnancy and/or
breastfeeding.
Calorie ranges available: 1200, 1400, 1600, 1800, 2000, 2200 for Women
Meal Type: 30 Day Pre/Post Natal Lactating
Prenatal women need to pay special attention to their dietary intake. Their diets should be well balanced and healthy to provide all of the necessary nutrition both mom and baby need for a healthy pregnancy and proper development. Now is not the time for weight loss and/or cutting calories. It is important to consume enough healthy calories to fit the needs of a growing baby. Find your accurate calorie needs within this template without going lower than 1800 calories. Pregnancy is the time for slow, steady and healthy weight gain, fueled by the proper foods, as mom’s body changes and the baby develops. An average sized woman needs about 300 calories above maintenance level in the first trimester with an additional 350 in the second and 500 calories towards the end of pregnancy, depending on current weight gain. In addition, it is vital to stay well hydrated yet to limit caffeine and avoid alcohol. This Prenatal Meal Template acts as a guide and will provide you with a healthy start to prenatal nutrition, providing all of the food groups in the proper balance. This Template takes into consideration the nutrients that are essential during pregnancy including folic acid, calcium, and iron as well as fiber, protein and healthy fats (including DHA) just to name a few. During pregnancy it is highly recommended that you speak with your physician about adding a prenatal vitamin/mineral supplement, to your diet. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.
Week 2&4:
Women who are breastfeeding need to pay special attention to their dietary intake. As with pregnancy their diet should be well‐balanced, healthy and provide all of the nutrition necessary to encourage a healthy milk supply. Now is not the time for cutting calories, in fact a drastic drop in calorie intake can greatly effect milk supply both in quality and quantity. Losing more than one pound a week of body weight it is probably a sign that more calories are needed. The goal during breastfeeding is to take in additional calories, over maintenance level, and choose healthfully. It is vital to stay well hydrated yet to limit caffeine and avoid alcohol. The Healthy Breastfeeding Meal Template doesn’t just provide you with the extra calories you need it provides you with the additional nutrition that your body requires during breastfeeding such as protein, healthy fats (including DHA), fiber, calcium, vitamin D and vitamin B12. During breastfeeding it is recommended that you speak with your physician about continuing supplements, such as a prenatal vitamin/mineral supplement. Always speak to your physician first before starting an exercise and/or dietary program during breastfeeding.
Calorie ranges available: 1800, 2000, 2200, 2400, 2600, 2800 for Women
Meal Type: 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 Templates are exactly what you need to continue your busy lifestyle AND eat a healthy diet. These Templates provide you with all types of ideas of how you can still eat healthy even though you feel you never have the time. They incorporate whole foods as well as some healthy fast food 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 Templates.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 50% / 25% / 25%
Meal Type: Sustained Energy
Do you feel like you struggle to get out of bed in the morning, feel tired after lunch and barely make it through the evening without falling asleep on the couch? Do you feel just plain worn-out? Then maybe the Energy Booster Template is just what you need. The Energy Booster Template ensures that 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 Templates incorporate 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 Template to turn your day around!
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 50% / 25% / 25%
Meal Type: Teen Lifestyle
Is getting your teenager to eat a 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 Templates will help guide you through feeding your teenager a healthy diet that you can BOTH agree on. The Teen Scene Templates will ensure your teenager is receiving all of the essential nutrients they need for proper growth and development through these crucial years. These Templates include what all teenagers need: plenty of calcium, iron, calories, protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These Templates are 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.
Calorie ranges available: 1700, 1800, 2000, 2400, 2600, 2800
Balanced ratios: 55% / 25% / 20%
Meal Type: Weight Loss Rev 2
The Weight Loss template 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 template may be somewhat 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 Weight Loss template is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 50% / 35% / 15%
Meal Type: Women's Healthy Aging
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 menus meet the needs of these women. These Mature Women menus include good sources of fiber, 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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%
Meal Type: Low Carb Lifestyle
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 also include a great source of soy protein.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 30% / 40% / 30%
Meal Type: Muscle Builder
Designed with the hard-gainer in mind. The Muscle Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan 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 meal plans come from chicken, turkey, fish and red meats.
Calorie ranges available: 3200, 3400, 3600, 3800, 4000
Balanced ratios: 50% / 30% / 20%
Meal Type: Paleo Lifestyle
Paleo is short for Paleolithic. The premise of a Paleo diet centers around the idea that our bodies have not adapted sufficiently to eating foods that were available to us 10,000 years ago. It is thought that more than 70% of food consumed today was never available in Paleolithic times. The advances in agriculture and mass food production have caused us to move away from eating real food, which is food meant to work with our bodies for optimal health. A Paleo diet involves eating meat and vegetables, nuts and seeds, little starch, some fruit and no sugar. This means no grains, legumes, dairy, alcohol, and staying away from all processed foods. The paleo plan promotes eating as our hunter-gathers ancestors did.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 30% / 30% / 40%
Meal Type: Athletic Training
The performance menus provide high quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 55% carbohydrates, 30% protein and 15% fat. The meal plans also offer 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.
Calorie ranges available: 1900, 2100, 2300, 2500, 2700, 3000
Balanced ratios: 55% / 30% / 15%
Meal Type: Performance Training
The performance menus provide high 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 templates also offer 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.
Calorie ranges available: 1900, 2100, 2300, 2500, 2700, 3000
Balanced ratios: 60% / 20% / 20%
Meal Type: Lean & Tone Physique
The Lean and Tone Physique meal plans combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder or fitness competitor. This meal plan has been designed using the 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, fish 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.
Calorie ranges available: 2200, 2400, 2600, 2800, 3000, 3200
Balanced ratios: 45% / 40% / 15%
Meal Type: Breast Cancer Prevention
These menus are for women who are serious about taking preventative steps to lower their risk for breast cancer. These menus are predominantly plant-based; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These meal plans are high in fiber and whole-grains, which may help to fight breast cancer by lowering levels of estrogen in the body. These menus include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and nuts, which also may help fight breast cancer. Phytochemicals include indoles in cruciferous vegetables such as broccoli and cauliflower, polyphenols present in green or black tea, lycopene in red colored produce, beta-carotene in orange and yellow produce and isoflavones in legumes such as soybeans. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as breast cancer. These menus provide antioxidants through a large variety of colorful fruits and vegetables.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 60% / 20% / 20%
Meal Type: Cancer Prevention
The Cancer Smart Templates are for people who are serious about taking preventative steps in the area of nutrition to help lower their risk for cancer. These menus contain loads of plant-based foods; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These meal plans are full of fruit and vegetables, which according to the American Institute for Cancer Research (AICR) are rich in substances that help reduce the risk of cancer, heart disease and other chronic diseases like diabetes. Eating a wide variety of fruits and vegetables is important because certain types of phytochemicals are found only in specific kinds of fruits and vegetables. Phytochemicals are “plant-chemicals” that have disease-fighting properties and may help rid the body of carcinogens. For example, carotenoids, a group of antioxidants found in tomatoes, watermelon and sweet potatoes are believed to enhance immunity and heart health as well as play an anti-cancer role. Another type, lycopene, is linked to reduced risk of prostate and breast cancer. These meal plans are also high in fiber and whole-grains and contain soy foods, which may help to fight some forms of cancer. They also include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and nuts, which also may help fight certain types of cancer. Consuming a diet high in fruits and vegetables ensures a diet that is full of important antioxidants such as vitamin C, E and A (in the form of beta-carotene). Antioxidants are also important in helping your body to prevent the DNA damage that can cause cancer.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 60% / 25% / 15%
Meal Type: Lean Body Builder
The Lean Bodybuilder templates combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder. This template has been designed using the 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, fish and generic protein shakes. This template 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.
Calorie ranges available: 2200, 2400, 2600, 2800, 3000, 3200, 4200, 4600, 5000, 5400
Balanced ratios: 50% / 40% / 10%
Meal Type: Mass Builder
The Lean Bodybuilder templates combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder. This template has been designed using the 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, fish and generic protein shakes. This template 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.
Calorie ranges available: 3200, 3400, 3600, 3800, 4000
Balanced ratios: 50% / 30% / 20%
Meal Type: Intermittent Fasting 16:8
The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours. Re-feeding should occur within an 8 hour time frame once the fast is broken.
Calorie ranges available: 1200, 1400, 1600, 1800, 2000, 2200
Meal Type: Intermittent Fasting 7:2
The 7:2 Intermittent Fasting meal plan follows a pattern of 1-2 fast days per week, yet not on consecutive days. Users are not to exceed 2 fasts per week (7 days). On fast days, users only consume tea, coffee, plain or sparkling water. Normal eating is resumed after 24 hours. For example: begin fast at 7:00 pm and resume normal eating at 7:00 pm the next day. No specifics on what you can eat post fast. On non-fasting days there are no specific dietary guidelines. We have however ensured that non-fasting days are varied, balanced and rich in lean protein, whole grains and phytonutrient fruit and vegetables. It is encouraged to consume 20-30 grams of high quality protein every 2 to 4 hours for a total of approximately 100g/day.
Calorie ranges available: 1200, 1400, 1600, 1800, 2000, 2200
Meal Type: Intermittent Fasting Alternate Day
The Alternate Day Fasting meal plan encourages reduced intake every other day. On fasting days, only consume 20-25% of target calories for a maximum of 500 kcal per day. There are no strict guidelines regarding what to eat and drink on fasting days. It is best to stick to high protein foods and vegetables, as well as low-calorie or calorie-free beverages. On fast days, one big meal can be consumed late in the day or intake can be broken up into 2 to 3 daily meals. On non-fast days, target calorie intake is encouraged. We have developed non-fast days that are rich in heart healthy fat, contain moderate amounts of lean protein and loaded with phytonutrient rich fruit and vegetables. Vegetable intake is unrestricted.
Calorie ranges available: 1200, 1400, 1600, 1800, 2000, 2200
Our Privacy Policy
This Privacy Statement informs users of the MealPlansToGo websiteand the MyMealCoach iPhone application about how Precision Physiques LLC, trading as MyMealCoach (“MyMealCoach” or “we”) gathers and uses personal information submitted to MyMealCoach and aggregated information collected from the MealPlansToGo websiteor via the MyMealCoach iPhone application.
Collection of personal information
If you use the MyMealCoach iPhone application, you may enter data into the application running locally on your iPhone, in order to set, track and manage your diet and exercise goals. This data may include your birth date, your height and weight, your gender, and specific details of the foods and drinks that you consume and the exercise you do. If you do not subscribe to MyMealCoach or create an account at the Meal Plans To Go website, your Personal data will remain on your iPhone and we will have no access to it.
If you subscribe to MyMealCoach , you will be asked to provide your email address and to select a password. Subscribing to MyMealCoach will automatically create an account at the MealPlansToGo websiteunder your email address and password, and your Personal data will automatically be synched to your website account. If you create an account at the Meal Plans To Go website, you will be asked to provide an email address and password, and you may enter Personal data into the website.
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We may disclose your personal information when we reasonably believe that it is required by a law or legal process and to protect and defend the rights and interests of MyMealCoach, its affiliates, suppliers, or users. In the event MyMealCoach goes through a business transition, such as a merger, being acquired by another company, or selling a portion of its assets, users’ personal information and Personal data will, in most instances, be part of the assets transferred.
We may use and disclose personal data, in a form that does not identify any individual, to allow MyMealCoach and our advertisers to present targeted advertising to you. We may disclose to third parties, including advertisers and potential business partners, aggregated statistics that we develop from Personal data. For example, we may disclose the total number of pounds lost by all MyMealCoach users, the average weight loss of MyMealCoach users, or generalized information about diet and exercise habits based on aggregated statistics developed from Personal data. This statistical information will not identify any individual.
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You can confirm, change, or update personal information you have provided to us by contacting us directly at app@mealplanstogo.com with your request.
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Protection of children’s privacy
MyMealCoach is a general interest website, and we do not knowingly collect any personal information from children. If you are under 18, you are not permitted to use MyMealCoach.
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When you visit our site, a cookie may be saved on your computer (if your computer accepts cookies), and if you return to the site the cookie may be read. We use cookies to help us collect the site visitation data described above and in some cases to deliver specialized content. Cookies are not linked to your personal information.
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In addition, if you are using the iPhone application only, MyMealCoach or our partners may use analytics technology to track anonymous traffic data about use of the application. This data does not include your personal data.
Some of the analytics technology described in this section is provided to us by Google, Inc (“Google”). Under the Google Analytics Terms of Service, Google and its subsidiaries have the right to retain and use the anonymous traffic data collected by the Google Analytics service from users of this website or the MyMealCoach iPhone application. Google’s use of such data is subject to the Google Privacy Policy located athttp://www.google.com/privacy.html.
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Changes to this statement
We may from time to time update this privacy statement. When we make these updates, we will change the “last updated” date listed below. If we make a major change to this statement, we will update users by placing a more prominent notice on our home page. Your use of MyMealCoach after an updated privacy statement becomes effective will indicate your acceptance.
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Last updated 02/29/2015
Meal Type: Asian Explosion
Looking to live a long and healthy life? Traditional Asian diets have received much attention because many chronic diseases, such as heart disease, diabetes, and certain cancers are not common in Asia as they are in the United States and other western nations. Researches believe that the Asian diet may provide protection against many chronic diseases such as heart disease and certain cancers. This type of diet is believed to possibly contribute to the long life spans commonly seen in Asia. The Asian Explosion Template closely follows the traditional Asian diet that contains all of the essential nutrients needed by most adults. It is high in fiber, vitamins, minerals, as well as disease fighting antioxidants and low in saturated fat and total fat. You will find this Template to be relatively low in meat and dairy with protein and iron coming from nuts, seeds, whole grains and legumes. Calcium is obtained mostly from soy products, nuts, seeds and green leafy vegetables.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60%/ 25% / 15%
Meal Type: 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 suggests 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. The Healthy Aging Templates ensure that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Meal Type: Healthy Cholesterol
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 roods including grains and vegetables which help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these meal plans 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 metabolism.
Calorie ranges available: 1500, 1700, 2000
Balanced ratios: 50% / 25% / 25%
Meal Type: Heart Healthy Living
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. These menus 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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Meal Type: Low Carb American
Hurray for the red, white and blue! Are you an all American who loves your native foods! Enjoy those all American foods that you love while continuing to follow your weight management goals. These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300, 2600
Balanced ratios: 40% / 30% /30%
Meal Type: Low Carb Fast Food
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300, 2600
Balanced ratios: 40%, 30%, 30%
Meal Type: Heart Healthy Living
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 health” fats. These menus 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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 50% / 25% / 25%
Meal Type: Low Carb Mexican
With the help of these menus you can now enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300, 2600
Balanced ratios: 40% / 30% / 30%
Meal Type: Anti-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 suggests 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. Drinking plenty of fluids including water can help battle the changes that occur with aging and fluid intake. The Healthy Aging Templates ensure that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Low Cholesterol
Meal Type: Mature Women
Meal Type: Mediterranean
The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This Template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this Template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats. The emphasis of this Template is a simple but reasonable diet that features healthy foods and a sensible approach to good health.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 50% / 20% / 30%
Meal Type: North Beach Diet - Phase II (Weight Maintenance)
After reaching your goal weight on the North Beach Diet Phase 1 Template, it is time to move on to Phase 2. This Phase will help you to maintain the new body you have earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase will teach you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy. Everything you need to be healthy and stay healthy!
Calorie ranges available: 1500, 1700, 1900, 2100, 2300, 2500
Balanced ratios: 60% / 20% / 20%
Meal Type: North Beach Diet - Phase I (weight Loss)
The North Beach diet takes a healthier approach to the other popular beach diet. Phase 1 looks at the entire picture to achieve the right nutritional balance to help you lose those extra pounds. With this Template you will enjoy the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. The North Beach Template helps you to moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. You will enjoy healthy meals and regular snacks that will keep your energy up while reducing your calories for effective weight loss.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 45% / 30% / 25%
Meal Type: Wheat Sensitivity
A small population have 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 allergy. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. The Wheat Free meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.
Calorie ranges available: 1400, 1600
Balanced ratios: 45% / 30% / 25%
Meal Type: Heart Disease Prevention
Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease. These menus are for people who want to be health conscious and heart healthy. These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta-carotene found in orange and yellow produce. Drink up your tea with these menus – current research finds that drinking tea regularly may protect arteries from plaque build-up. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which can also help to protect you from certain health problems such as heart disease.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 55% / 25% / 20%
Meal Type: Osteoporosis Prevention
Maximum bone loss occurs as early as the mid thirties. After that we begin to slowly lose bone density and/or bone strength. The “Bone Health” Templates are on the cutting-edge of current research being done in the areas of bone strength and the prevention of osteoporosis. The nutritional goals in maximizing bone mass and minimizing bone loss include adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. These menus include foods such as dairy products, fruits, vegetables, whole-grains, nuts and meats that are rich in all of these essential nutrients. Other important nutritional bone health goals that these Templates include are limited amounts of sodium, limited amounts of caffeine and an adequate intake of protein. Ongoing studies are linking vitamin K and vitamin B12 to the prevention of hip fractures and to the strengthening of bones. These menus include foods such as dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs that are rich in both these important vitamins. In addition, these menus include isoflavones from soy foods, which are believe to help prevent osteoporosis and benefit bone health. Soyfoods and flaxseed are also excellent sources of phytoestrogens. Phytoestrogens are known as plant chemicals and have been shown to either directly or indirectly impact bone turnover.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 50% / 25% / 25%
Meal Type: Stable Blood Sugar
Blood sugar or glucose is the body’s main source of energy and is formed when any type of carbohydrate is digested. Keeping blood sugar levels stable or level throughout the day is vital to people with diabetes to help protect them from developing diabetic complications down the road. It is also imperative for people with hypoglycemia to help keep them feeling their best all day long. Tight control of blood sugar levels can also help you avoid hunger throughout the day. It is dips in your blood sugar levels that bring on those feelings of intense hunger. The Stable Blood Sugar Templates are meant to help people keep their blood sugar levels as stable as possible throughout the entire day. The Templates incorporate six meals every day to help minimize dips in blood sugar levels. They are packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 50% / 25% / 25%
Meal Type: Stable Stroke Prevention (DASH)
The Stroke Templates follow 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 that the DASH Diet, which may help lower blood 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. These meal plans are also jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables daily to meet their vitamin C requirements have healthier blood pressure levels than those who don’t. These Templates contain 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 follow a diet lower in sodium.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 55% / 25% / 20%
Meal Type: Low Carb Italian
If it’s Italian food you love than these menus are for you! Enjoy your favorite Italian foods while still complying with your weight management goals! These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300, 2600
Balanced ratios: 40% / 30% / 30%
Meal Type: Energy Booster
Do you feel like you struggle to get out of bed in the morning, feel tired after lunch and barely make it through the evening without falling asleep on the couch? Do you feel just plain worn-out? Than maybe the Energy Booster Template is just what you need. The Energy Booster Template ensures that 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 Templates incorporate 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 Template to turn your day around!
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 60% / 30% / 10%
Meal Type: 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 suggests 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. The Healthy Aging Templates ensure that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60% / 30% / 10%
Meal Type: 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.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 40% / 30% / 30%
Meal Type: Low Cholesterol
The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol template 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 metabolism.
Calorie ranges available: 1500, 1700, 2000
Balanced ratios: 60% / 30% / 10%
Where do you show
Will you ever work for me.
