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Personalized meal plan
Day | Breakfast | Lunch | Lunch Side Dish | Snack | Dinner | Dinner Side Dish |
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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 |
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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
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Products
- 1.2 pound Skinless, boneless chicken breasts
- 2 tablespoon Garlic salt
- 2/3 cup Vinegar
*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.
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Products
- 1 cup Potatoes cubed
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Products
- 2 . Eggs
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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
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Products
- 1.3 pound Tilapia fillets
- 1 tablespoon Olive oil
- 2 teaspoon Herbs by your taste
- 2 tablespoon Butter
- 1 . Clove garlic, minced
*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.
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Products
- 1/4 cup Rice
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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
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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
*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.
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Products
- 1/4 cup long grain Rice
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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
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Products
- 1.2 pound Skinless, boneless chicken breast halve
- 1 teaspoon Coconut oil
- 1/2 teaspoon Minced garlic
- 1/2 teaspoon Paprika
*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.
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Products
- 1 cup Potatoes cubed
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Products
- 2 . Eggs
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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
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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
*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.
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Products
- 1/4 cup Rice
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Products
- 2 . Eggs
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Products
- 2 . Eggs
- 1/8 . Onion, chopped
- 1/8 . Green bell pepper, chopped
- 1 tablespoon Shredded Cheddar cheese
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Products
- 0.8 pound Ground beef
- 4 tablespoon Dry bread crumbs
- 1/2 . Egg
- 1 teaspoon Worcestershire sauce
- 2 teaspoon Pineapple preserves
*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.
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Products
- 1/4 cup long grain Rice
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Products
- 2 . Eggs
- 1/8 . Onion, chopped
- 1/8 . Green bell pepper, chopped
- 1 tablespoon Shredded Cheddar cheese
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Products
- 1.2 pound Boneless, skinless chicken breast halves
- 1 tablespoon Herb mix
*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.
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Products
- 1 cup Potatoes cubed
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.
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Preparations
Preparations