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Personalized meal plan
Day | Breakfast | Lunch | Lunch Side Dish | Snack | Dinner | Dinner Side Dish |
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Day 22 (1550 cal) |
Baked Omelet | Chicken with Herbs | Boiled Potatoes | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 23 (1600 cal) |
Oatmeal Pancakes | Blackened Salmon Fillets | Whole grain rice | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 24 (1650 cal) |
Oatmeal Pancakes | Meatloaf | Boiled long grain rice | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 25 (1700 cal) |
Perfect Breakfast | Chicken with garlic | Boiled Potatoes | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 26 (1600 cal) |
Perfect Breakfast | BBQ Turkey Meatballs | Whole grain rice | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 27 (1550 cal) |
Yogurt, Almond Breakfast | Barbecue Chicken Salad | Boiled long grain rice | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 28 (1650 cal) |
Yogurt, Almond Breakfast | Baked Chicken with Herbs and Parmesan | Boiled Potatoes | Egg whites | Smaller part of the lunch | Seasonal salad |
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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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- 1.2 pound Skinless, boneless chicken breast halves
- 1 tablespoon Dried parsley, divided
- 1 tablespoon Dried basil, divided
- 4 . Cloves garlic, thinly sliced
- 1/2 teaspoon Salt
- 1/2 teaspoon Crushed red pepper flakes
- 2 . Tomato, sliced
*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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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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- 0.8 pound Salmon fillets, skin and bones removed
- 1 tablespoon Ground paprika
- 2 teaspoon Ground cayenne pepper
- 2 teaspoon Onion powder
- 1/4 teaspoon Salt
- 1/4 teaspoon Ground white pepper
- 1/4 teaspoon Ground black pepper
- 1/4 teaspoon Dried thyme
- 1/4 teaspoon Dried basil
- 1/4 teaspoon Dried oregano
- 2 teaspoon Unsalted coconut butter
*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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Products
- 2 . Eggs
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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
- 0.8 pound Lean ground beef
- 2 tablespoon Crushed buttery round crackers
- 2 tablespoon Shredded Cheddar cheese
- 1/4 package Dry soup mix
- 1 . Egg, beaten
- 2 teaspoon Ketchup
- 1 teaspoon Steak sauce
*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
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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 Parmesan cheese
- 4 teaspoon Coconut oil
- 2 . Clove garlic, crushed
- 4 tablespoon Italian-seasoned bread crumbs
*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
- 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 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 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 halves
- 4 stalk Celery, chopped
- 1 . Large red bell pepper, diced
- 1/2 . Red onion, diced
- 2 tablespoon Sweet corn, drained
- 2 cup Lettuce
- 4 teaspoon Olive 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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Products
- 1/4 cup long grain Rice
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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
- 1.2 pound Skinless, boneless chicken breast halves
- 4 tablespoon Finely crushed herb-seasoned stuffing mix
- 2 teaspoon Dried parsley
- 1 teaspoon Curry powder
- 2 tablespoon Italian-style seasoning
- 2 tablespoon Butter
*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
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