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Personalized meal plan

Metric
Imperial
Day Breakfast Lunch Lunch Side Dish Snack Dinner Dinner Side Dish
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
Day 50 (1550 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
Baked Cod with Parmesan Cheese
    Products
  • 1.4 pound Fresh cod fillets
  • 1/2 can Diced tomatoes with garlic, onion, and peppers, drained
  • 2 teaspoon Shredded Parmesan cheese
Preparations Preheat oven to 200 degrees C (400 degrees F). Arrange the cod fillets in the dish. Pat fillets dry using a paper towel. Pour the tomatoes over the tops. Season with salt and pepper to taste. Sprinkle with Parmesan cheese. Bake, uncovered, in preheated oven for 25 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
Day 51 (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
Sesame Beef 2
    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
Preparations Mix soy sauce, olive oil, garlic, and onions in a large bowl. Set aside. Cut steak into strips and add to bowl. Cover and refrigerate overnight, or at least 30 minutes. Cook in wok or frying pan until brown, about 5 minutes. Add sesame seeds and cook for additional 2 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
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 52 (1650 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
Vinegar Chicken
    Products
  • 1.2 pound Skinless, boneless chicken breasts
  • 2 tablespoon Garlic salt
  • 2/3 cup Vinegar
Preparations Preheat oven to 170 degrees C (350 degrees F). Place chicken breasts in baking dish. Sprinkle with garlic salt, then pour vinegar over all. Bake for 35 minutes or until chicken is browned and cooked through, 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
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 53 (1700 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
Italian Turkey Meatloaf
    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
Preparations Preheat oven to 200 degrees C (400 degrees F). Prepare a baking dish with cooking spray. Mix turkey, egg, bread crumbs, Italian seasoning, garlic, black pepper, and salt in a large bowl, shape into a loaf and put into prepared baking dish. Bake in preheated oven for 40 minutes. Spoon about half the tomato sauce over the loaf and continue baking until the meatloaf is no longer pink in the center, 10 to 15 minutes more. Rest meatloaf 5 to 10 minutes before slicing to serve. While the meatloaf rests, warm remaining tomato sauce in a small saucepan over medium-low heat and serve with the sliced meatloaf. 

*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
Day 54 (1600 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
Chicken with garlic
    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
Preparations Preheat oven to 220 degrees C (425 degrees F ). Heat coconut oil and garlic in a small saucepan over low heat until warmed, 1 to 2 minutes. Move garlic and coconut oil to a shallow bowl. Combine bread crumbs and Parmesan cheese in a separate shallow bowl. Dip chicken breasts in the mixture using tongs; transfer to bread crumb mixture and turn to evenly coat. Place the coated chicken to a shallow baking dish. Bake in the preheated oven until no longer pink and juices run clear, 30 to 35 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 55 (1550 cal)
Breakfast
Grilled Sandwich
    Products
  • 2 . Slices whole wheat bread
  • 2 tablespoon Peanut butter
  • 1 . Banana, sliced
Preparations Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Grill the sandwich about 2 minutes per side.
Lunch
Chicken with Herbs
    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
Preparations Preheat oven to 170 degrees C (350 degrees F). Coat baking dish with cooking spray. Sprinkle parsley and basil evenly over the bottom of the baking dish. Arrange chicken breast halves in the dish, and sprinkle evenly with garlic slices. In a small bowl, mix the parsley, basil, salt, and red pepper; sprinkle over the chicken. Top with tomato slices. Bake covered in the preheated oven 25 minutes. Remove the cover, and continue baking 15 minutes, or until chicken 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
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 56 (1650 cal)
Breakfast
Grilled Sandwich
    Products
  • 2 . Slices whole wheat bread
  • 2 tablespoon Peanut butter
  • 1 . Banana, sliced
Preparations Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Grill the sandwich about 2 minutes per side.
Lunch
Mediterranean Salmon
    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
Preparations Mix together the olive oil and balsamic vinegar in a small bowl. Arrange the salmon fillets in a shallow baking dish. Rub garlic onto the fillets, then pour the vinegar and oil over them, turning once to coat. Season with cilantro, basil, and garlic salt. Set aside to marinate for 10 minutes. Preheat your oven's broiler.ВPlace the salmon , and broil for 15 minutes, turning once, or until browned on both sides and easily flaked with a fork. Brush occasionally with the sauce from the pan. 

*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

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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