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Personalized meal plan

Metric
Imperial
Day Breakfast Lunch Lunch Side Dish Snack Dinner Dinner Side Dish
Day 64
(1550 cal)
Oatmeal Pancakes Vinegar Chicken Boiled Potatoes Egg whites Smaller part of the lunch Seasonal salad
Day 65
(1600 cal)
Perfect Breakfast Tilapia with herbs Whole grain rice Protein bar Smaller part of the lunch Seasonal salad
Day 66
(1650 cal)
Perfect Breakfast Marinated Spicy Pork Chops Boiled long grain rice Protein bar Smaller part of the lunch Seasonal salad
Day 67
(1700 cal)
Yogurt, Almond Breakfast Paprika Chicken Boiled Potatoes Egg whites Smaller part of the lunch Seasonal salad
Day 68
(1600 cal)
Yogurt, Almond Breakfast Tilapia with Lime Juice Whole grain rice Egg whites Smaller part of the lunch Seasonal salad
Day 69
(1550 cal)
Baked Omelet Meatloaf with Worcestershire sauce Boiled long grain rice Protein bar Smaller part of the lunch Seasonal salad
Day 70
(1650 cal)
Baked Omelet Grilled Chicken BBQ Boiled Potatoes Protein bar Smaller part of the lunch Seasonal salad
Day 64 (1550 cal)
Breakfast
Oatmeal Pancakes
    Products
  • 1/2 . Egg
  • 1/4 cup All-purpose flour
  • 1/4 cup Quick cooking oats
  • 1/2 tablespoon Brown sugar
  • 1/2 teaspoon Baking powder
  • 1/4 teaspoon Baking soda
  • 1/4 teaspoon Salt
  • 1/3 cup Almond milk
  • 1/2 teaspoon Vanilla extract
  • 1 tablespoon Vegetable oil
Preparations Place flour, oats, sugar, baking powder, baking soda, salt, vanilla and egg in a food processor and puree until smooth. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle.
Lunch
Vinegar Chicken
    Products
  • 1.2 pound Skinless, boneless chicken breasts
  • 2 tablespoon Garlic salt
  • 2/3 cup Vinegar
Preparations Preheat oven to 170 degrees C (350 degrees F). Place chicken breasts in baking dish. Sprinkle with garlic salt, then pour vinegar over all. Bake for 35 minutes or until chicken is browned and cooked through, and juices run clear. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Boiled Potatoes
    Products
  • 1 cup Potatoes cubed
Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.
Snack
Egg whites
    Products
  • 2 . Eggs
Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 65 (1600 cal)
Breakfast
Perfect Breakfast
    Products
  • 2 . Eggs
  • 1/2 tablespoon Butter
  • 1 . Slice sourdough bread, toasted
  • 1/2 . Avocado - peeled, pitted, and sliced
  • 2/3 tablespoon Grated Parmesan cheese, or more to taste
Preparations Melt butter in a skillet over medium heat and add the eggs. Allow the egg whites to cook until mostly firm before breaking the yolks. Continue cooking until eggs are completely cooked and no longer runny, 2 to 3 minutes. Spread one side of toasted sourdough bread slice with Dijon mustard. Arrange avocado slice onto the mustard. Top avocado with cooked eggs.В Sprinkle Parmesan cheese over eggs.
Lunch
Tilapia with herbs
    Products
  • 1.3 pound Tilapia fillets
  • 1 tablespoon Olive oil
  • 2 teaspoon Herbs by your taste
  • 2 tablespoon Butter
  • 1 . Clove garlic, minced
Preparations Preheat an oven to 220 degrees C (420 degrees F). Brush the tilapia fillets with oil on both sides, season with herbs to taste, then place into baking dish. Bake in the preheated oven until the flesh is no longer translucent, and the fish flakes easily with a fork, about 10 minutes. Meanwhile, melt the butter in a small saucepan over medium heat. Stir in the garlic, and cook until the garlic has softened and the aroma has mellowed, about 2 minutes and spread it on the fish. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Whole grain rice
    Products
  • 1/4 cup Rice
Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 20-25 minutes stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready! Optional: Put the butter into the serving bowl.
Snack
Protein bar
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 66 (1650 cal)
Breakfast
Perfect Breakfast
    Products
  • 2 . Eggs
  • 1/2 tablespoon Butter
  • 1 . Slice sourdough bread, toasted
  • 1/2 . Avocado - peeled, pitted, and sliced
  • 2/3 tablespoon Grated Parmesan cheese, or more to taste
Preparations Melt butter in a skillet over medium heat and add the eggs. Allow the egg whites to cook until mostly firm before breaking the yolks. Continue cooking until eggs are completely cooked and no longer runny, 2 to 3 minutes. Spread one side of toasted sourdough bread slice with Dijon mustard. Arrange avocado slice onto the mustard. Top avocado with cooked eggs.В Sprinkle Parmesan cheese over eggs.
Lunch
Marinated Spicy Pork Chops
    Products
  • 1 pound Center cut pork chops
  • 3 tablespoon Soy sauce
  • 1 teaspoon Fresh lemon juice
  • 1/2 teaspoon Brown sugar
  • 1/2 teaspoon Chili sauce
  • 1/3 teaspoon Garlic powder
Preparations In a large resealable bag, mix together the soy sauce, lemon juice, brown sugar, chili sauce, and garlic powder. Place the pork chops into the bag, carefully seal the bag, and marinate for 6-12 hours in the refrigerator (If you want). Turn the bag over about halfway through. Preheat an outdoor grill for high heat. Arrange pork chops on grate, and cook 5 to 7 minutes on each side. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Boiled long grain rice
    Products
  • 1/4 cup long grain Rice
Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 10-12 minutes (check the package for specific instructions) stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready!
Snack
Protein bar
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 67 (1700 cal)
Breakfast
Yogurt, Almond Breakfast
    Products
  • 2 tablespoon Sliced almonds
  • 1 cup Low fat yogurt
  • 2 . Apples - peeled, cored, and sliced
  • 2 tablespoon Maple syrup
  • 1/2 cup Blueberries
  • 2 pinch Ground cinnamon, or to taste
  • 2 pinch Ground nutmeg, or to taste
Preparations Toss apple slices with maple syrup in a bowl. Place yogurt in a bowl. Top yogurt with apple mixture, blueberries, and almonds; sprinkle with cinnamon and nutmeg.
Lunch
Paprika Chicken
    Products
  • 1.2 pound Skinless, boneless chicken breast halve
  • 1 teaspoon Coconut oil
  • 1/2 teaspoon Minced garlic
  • 1/2 teaspoon Paprika
Preparations Heat coconut oil in a large skillet over medium high heat. Cook garlic in oil until tender. Place chicken in the skillet, and cook about 10 minutes on each side, until no longer pink and juices run clear. Drain coconut oil from skillet. Sprinkle chicken with paprika. Cover, and simmer about 15 to 20 minutes; lightly baste chicken while cooking. Season to taste with salt and pepper. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Boiled Potatoes
    Products
  • 1 cup Potatoes cubed
Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.
Snack
Egg whites
    Products
  • 2 . Eggs
Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 68 (1600 cal)
Breakfast
Yogurt, Almond Breakfast
    Products
  • 2 tablespoon Sliced almonds
  • 1 cup Low fat yogurt
  • 2 . Apples - peeled, cored, and sliced
  • 2 tablespoon Maple syrup
  • 1/2 cup Blueberries
  • 2 pinch Ground cinnamon, or to taste
  • 2 pinch Ground nutmeg, or to taste
Preparations Toss apple slices with maple syrup in a bowl. Place yogurt in a bowl. Top yogurt with apple mixture, blueberries, and almonds; sprinkle with cinnamon and nutmeg.
Lunch
Tilapia with Lime Juice
    Products
  • 1.3 pound Fresh tilapia fillets
  • 2 tablespoon Olive oil
  • 4 tablespoon Fresh lime juice
  • 2 . Tomatoe, chopped
  • 2 . Fresh jalapeno pepper, sliced into rings
  • 8 sprigs Sprigs cilantro leaves
Preparations Lay tilapia fillets in a glass baking dish. Drizzle olive oil and lime juice evenly over the fish. Season with salt and pepper. Allow to sit at room temperature for 1 hour. Transfer tilapia to a non-stick skillet and pour the lime juice mixture over the fish. Sprinkle the tomatoes, jalapenos, and cilantro over the fillets. Cook over medium heat for about 4 minutes per side. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Whole grain rice
    Products
  • 1/4 cup Rice
Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 20-25 minutes stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready! Optional: Put the butter into the serving bowl.
Snack
Egg whites
    Products
  • 2 . Eggs
Preparations Cover eggs with cold water and bring to a rolling boil, partially covered. Reduce heat to low and cook eggs, covered completely, 30 seconds. Remove from heat and let stand, covered, 15 minutes. Transfer eggs with a slotted spoon to a bowl of ice and cold water to stop cooking and let stand 5 minutes. Peel eggs and halve lengthwise. Carefully remove yolks and eat only the egg whites.
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 69 (1550 cal)
Breakfast
Baked Omelet
    Products
  • 2 . Eggs
  • 1/8 . Onion, chopped
  • 1/8 . Green bell pepper, chopped
  • 1 tablespoon Shredded Cheddar cheese
Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a round baking dish. Cook and stir onion and bell pepper in large skillet until softened, about 5 minutes.  Beat eggs and cheddar cheese in a large bowl and season with salt and black pepper. Pour mixture into prepared baking dish. Bake in preheated oven until eggs are browned and puffy, about 25 minutes. Serve warm.
Lunch
Meatloaf with Worcestershire sauce
    Products
  • 0.8 pound Ground beef
  • 4 tablespoon Dry bread crumbs
  • 1/2 . Egg
  • 1 teaspoon Worcestershire sauce
  • 2 teaspoon Pineapple preserves
Preparations Preheat oven to 170 degrees C (350 degrees F ). In a large bowl, combine the ground beef, bread crumbs, egg, garlic powder and Worcestershire sauce. Mix well, and place into loaf pan. Bake in preheated oven for 30 to 50 minutes. Meanwhile, in a separate medium bowl, stir together the ketchup and pineapple preserves. Pour over the meatloaf about 20 minutes before removing from oven. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Boiled long grain rice
    Products
  • 1/4 cup long grain Rice
Preparations Wash the rice with cold water in a bowl. Strain and repeat twice. Put a fairly large amount of water in a big pan and bring to the boil. Add salt if you prefer. Tip the rice into the boiling water and stir round. Boil vigorously for about 10-12 minutes (check the package for specific instructions) stirring occasionally. Strain with a sieve. Rinse with water boiled in a kettle. Your rice is ready!
Snack
Protein bar
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 70 (1650 cal)
Breakfast
Baked Omelet
    Products
  • 2 . Eggs
  • 1/8 . Onion, chopped
  • 1/8 . Green bell pepper, chopped
  • 1 tablespoon Shredded Cheddar cheese
Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a round baking dish. Cook and stir onion and bell pepper in large skillet until softened, about 5 minutes.  Beat eggs and cheddar cheese in a large bowl and season with salt and black pepper. Pour mixture into prepared baking dish. Bake in preheated oven until eggs are browned and puffy, about 25 minutes. Serve warm.
Lunch
Grilled Chicken BBQ
    Products
  • 1.2 pound Boneless, skinless chicken breast halves
  • 1 tablespoon Herb mix
Preparations Pour the season mix into a large resealable plastic bag. Add the chicken breasts, and press out as much of the air as possible before sealing. Marinate 4 to 8 hours in the refrigerator. Preheat an outdoor grill for medium-high heat. Remove chicken from marinade, and discard the marinade. Grill chicken 8 minutes per side, or until juices run clear. 

*The given recipe is for lunch and dinner so that you don't have to cook twice. Consume the bigger part of the meal at lunch and leave the remainder for dinner.

Lunch Side Dish
Boiled Potatoes
    Products
  • 1 cup Potatoes cubed
Preparations Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.
Snack
Protein bar
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad

Please note

  • This is your personalized meal plan. Always consult your physician before beginning any new meal or exercise programs. The meal plan includes only the types of food that you have selected to be included. You can see any recipe by clicking on it.

    All red-colored products are essential. The recipes should not contain any essential foods that you have chosen to not be included.
    You may choose to disregard non-essential products in the recipes if you do not like them.

    The amount of food is in accordance with your parameters (height, weight, activity level...). Here are some tips on how this meal program can be even more beneficial for your health and physique:

    • - Do not go more than 3-4 hours without having a meal but do not eat again less than 2 hours since your last meal
    • - The meal program has been tailored specifically to your physical condition. Follow your prescribed servings for optimal results.
    • - If you dislike any of the meals or they are not very convenient for you to prepare you can substitute it for another one of the same type (for example: lunch from Day 1 with lunch from Day 2).
    • - If the amount of food is not sufficient you can eat a raw vegetable of your choice.
    • - We would like to point out that a calorie-restricted meal program becomes much more effective when combined with physical activities. If you do not have time or opportunity to play sports or work out at a local gym you can simply increase you activity by walking more or doing exercises at home. So, the only thing required of you is motivation and perseverance.
    • - Consumption of alcohol is not recommended while following the meal plan. If you are in a position where you cannot refuse a drink, you should try to consume no more than a glass of white wine.
    You can contact us with any questions via the contact form, accessible by clicking on the "Contacts" button. Please, enter a valid email address.
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