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Personalized meal plan
Day | Breakfast | Lunch | Lunch Side Dish | Snack | Dinner | Dinner Side Dish |
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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 |
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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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- 1 pound Ground turkey
- 4 tablespoon Seeded, chopped peppers
- 2 teaspoon Parsley
*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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- 1/4 cup Rice
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- 2 . Eggs
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- 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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- 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
*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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- 1/4 cup long grain Rice
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- 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
- 1.2 pound Skinless, boneless chicken breast halves
- 2 tablespoon Lemon juice
- 1 teaspoon Minced fresh garlic
- 1 teaspoon Sesame oil
*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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- 1 cup Potatoes cubed
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- 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
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Products
- 0.8 pound Boneless salmon fillets
- 1 tablespoon Dried basil
- 2 cup Broccoli
- 2 teaspoon Grated Parmesan cheese
*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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- 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
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- 1 pound Pork tenderloin
- 2 tablespoon Teriyaki sauce
- 1 tablespoon Vinegar
- 1 tablespoon Olive oil
- 1/2 teaspoon Red pepper flakes
*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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- 2 . Eggs
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- 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 Skinless, boneless chicken breast halves
- 1/2 cup Lemon juice
- 1/2 teaspoon Onion powder
- 2 teaspoon Dried parsley
*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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- 2 . Eggs
- 1/8 . Onion, chopped
- 1/8 . Green bell pepper, chopped
- 1 tablespoon Shredded Cheddar cheese
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- 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
*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
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