There are five meal plans that I have created to help support your health and fitness goals. The five meal plans that you have the option to choose from are Mediterranean, Muscle Building, Vegan, Weight Loss and Ketogenic. Each meal plan provides a structured eating pattern for you to follow for breakfast, lunch and dinner seven days per week. I recommend selecting the meal plan that you believe may be most fitting for you based upon your individual health and fitness goals. I have selected these five meal plans as pillars to support your interest in dieting in a structured way. You may find that you select a meal plan based upon popularity, but you may find that it may not be fitting for your specific needs, lifestyle, metabolism or food preferences. I can help direct you to the right choice with a one-on-one consultation. You can always consider trying a new meal plan and using certain days, foods or snacks in your daily routine to create a more customized meal plan. You can request an individual one-on-one nutrition counseling session to help direct you on the best meal plan to choose for your individual needs.
The foundation of my meal plans is circulated upon the following, aim for more protein, keep carbohydrate intake moderate and aim for plenty of fruits and vegetables. The keto diet is the only meal plan where adequate fruits (carbohydrates) may be a challenge, since the ketogenic diet is limited to 50 grams of carbohydrate per day, otherwise I want to encourage at least five servings of fruits and vegetables to support health, longevity and the feeling of fullness to reduce overall calorie intake (Smethers and Rolls, 2018). You will note that every meal plan has anywhere between 83 – 222 grams of protein per day. Protein is crucial to help keep you full while following a calorie restricted diet if aiming for weight loss and protein also plays an important role in building and maintaining muscle (Paddon-Jones et al. 2008). The vegan diet is the only meal plan with a lower protein content, because the portion of foods that are rich in protein is less due to a higher percentage of plant-based foods. You can always adjust each plan by modifying the serving sizes, for instance if you would like more protein in the vegan meal plan you can double the protein source at each meal, however you must be conscious of the calorie addition. I have developed a listing of Meal Guide Tips and Principles that will be provided in conjunction with the meal plan to give you more structure on serving sizes, portion control and modifications to help meet your needs.
Choose a meal plan that you feel is realistic for you, based on your preferences and lifestyle. You want to begin following a diet that will last a lifetime. The meal plans are designed to help you understand how to eat and what to eat based upon your health, fitness and wellness goals. See further descriptions and details for each meal plan below:
