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Personalized meal plan
Day | Breakfast | Lunch | Lunch Side Dish | Snack | Dinner | Dinner Side Dish |
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Day 50 (1550 cal) |
Perfect Breakfast | Baked Cod with Parmesan Cheese | Whole grain rice | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 51 (1600 cal) |
Summer Berry Parfait | Sesame Beef 2 | Boiled long grain rice | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 52 (1650 cal) |
Summer Berry Parfait | Vinegar Chicken | Boiled Potatoes | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 53 (1700 cal) |
Baked Omelet | Italian Turkey Meatloaf | Whole grain rice | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 54 (1600 cal) |
Baked Omelet | Chicken with garlic | Boiled long grain rice | Protein bar | Smaller part of the lunch | Seasonal salad |
Day 55 (1550 cal) |
Grilled Sandwich | Chicken with Herbs | Boiled Potatoes | Egg whites | Smaller part of the lunch | Seasonal salad |
Day 56 (1650 cal) |
Grilled Sandwich | Mediterranean Salmon | Whole grain rice | Egg whites | Smaller part of the lunch | Seasonal salad |
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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
- 1.4 pound Fresh cod fillets
- 1/2 can Diced tomatoes with garlic, onion, and peppers, drained
- 2 teaspoon Shredded 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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- 1/4 cup Rice
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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 Round steak
- 2 tablespoon Soy sauce
- 2 teaspoon Olive oil
- 1 . Clove garlic, minced
- 1 . Green onion, chopped
- 1 tablespoon Sesame seeds
*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
- 2/3 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
- 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
- 1/8 . Onion, chopped
- 1/8 . Green bell pepper, chopped
- 1 tablespoon Shredded Cheddar cheese
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Products
- 1.3 pound Ground turkey
- 1 . Egg
- 4 tablespoon Italian seasoned bread crumbs
- 1 teaspoon Italian seasoning
- 1/2 . Clove garlic, minced
- 1/2 teaspoon Ground black pepper, or to taste
- 1/4 teaspoon Salt, or to taste
- 2 cup Tomato sauce, divided
*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
- 1/8 . 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
- 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
- 1/4 cup long grain Rice
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Products
- 2 . Slices whole wheat bread
- 2 tablespoon Peanut butter
- 1 . Banana, sliced
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Products
- 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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Products
- 1 cup Potatoes cubed
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Products
- 2 . Eggs
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Products
- 2 . Slices whole wheat bread
- 2 tablespoon Peanut butter
- 1 . Banana, sliced
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Products
- 0.8 pound Fillets salmon
- 2 tablespoon Balsamic vinegar
- 2 . Cloves garlic, pressed
- 2 teaspoon Chopped fresh cilantro
- 2 teaspoon Chopped fresh basil
- 2/3 teaspoon Garlic salt
*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
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