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Personalized meal plan

Metric
Imperial
Day Breakfast Lunch Lunch Side Dish Snack Dinner Dinner Side Dish
Day 8
(1550 cal)
Yogurt, Almond Breakfast BBQ Turkey Meatballs Whole grain rice Egg whites Smaller part of the lunch Seasonal salad
Day 9
(1600 cal)
Perfect Breakfast Zucchini Chicken Boiled long grain rice Protein bar Smaller part of the lunch Seasonal salad
Day 10
(1650 cal)
Perfect Breakfast Easy Grilled Chicken Boiled Potatoes Protein bar Smaller part of the lunch Seasonal salad
Day 11
(1700 cal)
Summer Berry Parfait Basil Salmon Whole grain rice Egg whites Smaller part of the lunch Seasonal salad
Day 12
(1600 cal)
Summer Berry Parfait Pork Skewers Boiled long grain rice Egg whites Smaller part of the lunch Seasonal salad
Day 13
(1550 cal)
Baked Omelet Grilled Chicken Breasts Boiled Potatoes Protein bar Smaller part of the lunch Seasonal salad
Day 14
(1650 cal)
Baked Omelet Pan-Seared and Crusted Cod Whole grain rice Protein bar Smaller part of the lunch Seasonal salad
Day 8 (1550 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
BBQ Turkey Meatballs
    Products
  • 1 pound Ground turkey
  • 4 tablespoon Seeded, chopped peppers
  • 2 teaspoon Parsley
Preparations Preheat a grill for high heat. In a bowl, mix the turkey, peppers and parsley, and season with salt and pepper. Form the mixture into patties. Cook patties about 8 minutes per side on the prepared grill, to an internal temperature of 90 degrees C (180 degrees F). 

*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 9 (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
Zucchini Chicken
    Products
  • 1.2 pound Skinless, boneless chicken breast halves
  • 1/2 teaspoon Garlic salt
  • 2/3 . Onion, thinly sliced
  • 2/3 can Sliced tomatoes
  • 2/3 can Sliced zucchini
Preparations Season both sides of chicken breasts with garlic salt and pepper. Cook seasoned chicken breasts in a skillet until chicken is browned, 3 to 4 minutes per side. Add onion and cook and stir until onion is browned, 3 to 4 minutes. Pour diced tomatoes, zucchini over chicken, season with herbs. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

*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 10 (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
Easy Grilled Chicken
    Products
  • 1.2 pound Skinless, boneless chicken breast halves
  • 2 tablespoon Lemon juice
  • 1 teaspoon Minced fresh garlic
  • 1 teaspoon Sesame oil
Preparations Place chicken, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often. Preheat grill for high heat. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork. 

*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
Day 11 (1700 cal)
Breakfast
Summer Berry Parfait
    Products
  • 2/3 cup Blueberries
  • 2/3 cup Sliced strawberries
  • 1 package Vanilla yogurt
  • 1 tablespoon Wheat germ
  • 1/2 . Banana, sliced
  • 1/3 cup Granola
Preparations Layer strawberries, blueberries, container yogurt, wheat germ, sliced banana, and granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely. 
Lunch
Basil Salmon
    Products
  • 0.8 pound Boneless salmon fillets
  • 1 tablespoon Dried basil
  • 2 cup Broccoli
  • 2 teaspoon Grated Parmesan cheese
Preparations Preheat oven to 190 degrees C (375 degrees F). Line a baking sheet with a piece of aluminum foil, and spray with non-stick cooking spray. Place the salmon fillets onto the foil, sprinkle with basil, top with broccoli and sprinkle with the Parmesan cheese. Bake in the preheated oven until the salmon is opaque in the center, and the Parmesan cheese is lightly browned on top, about 20 minutes. 

*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 12 (1600 cal)
Breakfast
Summer Berry Parfait
    Products
  • 2/3 cup Blueberries
  • 2/3 cup Sliced strawberries
  • 1 package Vanilla yogurt
  • 1 tablespoon Wheat germ
  • 1/2 . Banana, sliced
  • 1/3 cup Granola
Preparations Layer strawberries, blueberries, container yogurt, wheat germ, sliced banana, and granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely. 
Lunch
Pork Skewers
    Products
  • 1 pound Pork tenderloin
  • 2 tablespoon Teriyaki sauce
  • 1 tablespoon Vinegar
  • 1 tablespoon Olive oil
  • 1/2 teaspoon Red pepper flakes
Preparations In a medium bowl, mix teriyaki sauce, vinegar, olive oil and red pepper flakes. Place pork tenderloin cubes in the mixture. Toss to coat. Preheat an outdoor grill for high heat and lightly oil grate. Place pork on skewers. Cook on the prepared grill, turning and brushing with the teriyaki sauce mixture frequently. Cook 10 to 12 minutes, or to desired doneless. 

*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
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 13 (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
Grilled Chicken Breasts
    Products
  • 1.2 pound Skinless, boneless chicken breast halves
  • 1/2 cup Lemon juice
  • 1/2 teaspoon Onion powder
  • 2 teaspoon Dried parsley
Preparations Preheat an outdoor grill for medium-high heat. Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice. Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink 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
Protein bar
Dinner
Smaller part of the lunch
Dinner Side Dish
Seasonal salad
Day 14 (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
Pan-Seared and Crusted Cod
    Products
  • 1.4 pound Lingcod, cleaned and boned
  • 2 teaspoon Salt
  • 1 . Lemon
  • 2 teaspoon Butter, divided
  • 2 tablespoon Bread crumbs
  • 2 tablespoon Grated Parmesan cheese
  • 2/3 teaspoon Lemon pepper
Preparations Dissolve salt in water in a bowl and brine ling cod at room temperature for 30 minutes. Drain brine and rinse and dry cod, season 1 side with salt and pepper. Preheat oven to 200 degrees C (400 degrees F). Cut lemon in half, zest 1 half and cut the other half into wedges. Melt the butter in a skillet over medium-high heat. Add cod and cook until fillets are golden brown on both sides, about 5 minutes per side. Transfer fillets into a baking pan; squeeze half of lemon over cod. Combine bread crumbs, Parmesan cheese, lemon pepper, and lemon zest in a bowl. Top fillets with bread crumb mixture. Cut remaining butter into pieces and dot top of fillets. Bake fillets in the preheated oven until bread crumb mixture is golden brown and cod flakes easily with a fork, 15 to 20 minutes. 

*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

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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