Meal Plan Cheat Sheet

As you have probably seen, the nutritional information we provide is quite lengthy! But we have broken down a simpler way to execute the plan, depending on your preference. Please see below for the 3 main ways to follow our nutritional plan.

1. A member can simply follow the program recipes and eat their meals as such. Additional recipes can be found here.
2. They can follow the Perfect Plate method (50% plate veggies, 25% lean protein, 25% complex carb) from the Go-To items below. Examples can be found from these Meal Prep and Perfect Plate videos.
3. They can calculate their Total Daily Energy Expenditure (TDEE) and eat at a 30% protein, 35% carbs, 35% fat intake based on their TDEE deficit number. (Just be sure to save/download a copy of the spreadsheet to edit it). Note: The caloric deficit number is conservative as it's "only" a 20% deficit so you can consider eating at a larger deficit if you have more weight to lose.

The first two are much more simplistic but are easier to follow. They generally work because it's usually a big deviation from how they were eating before finding us. The third option is most specific but requires the most work to count calories/macros. So whatever method has you making healthy/consistent choices, and has you finding great results, works for us!