Meal plans

HELPFUL HINTS*

LOSING WEIGHT:
Reduce calorie intake by 250 to 500 calories below your calculated needs.

MAINTAINING WEIGHT:
Consume the calculated number of calories.

GAINING LEAN WEIGHT:
Increase calorie consumption by 300-500 calories above your calculated needs.

* Please consult your doctor before making any
dietary modifications.

Select your meal plan

40-30-30

The composition of each meal is 40% from carbohydrate, 30% from protein and 30% from fat. This plan emphasizes consumption of lean proteins and healthy fats.
Balanced

These meals are aimed at providing a balanced healthy diet that is low in fat and high in fibre and nutrient dense choices. The average composition is 55-65% carbohydrate, 15-20% protein, and 15-25% fat.
Low Carb

Each meal is composed of less than 30% carbohydrate. We do not recommend using these diet guidelines for an extended period of time.
Vegetarian

These meals include dairy and eggs, and exclude all meat, poultry and fish. The meals are nutritionally complete, high in fibre, comprising of 50% carbohydrate, 20% protein and 30% fat.
Vegan

These plans exclude all meat, dairy, eggs, fish and poultry. They are aimed at providing a nutritionally complete diet, high in fibre and comprised of 50-60% carbohydrate, 15-20% protein, and 20-30% fat.

Gender
Height	ft in
Weight	lbs
Age
Activity	-Sedentary: no/minimal activity; gardening, housework, etc. -Light Active: 3-5 times/week, 20-30 minute sessions. -Moderately Active: 3-5 times/week, 60 minute sessions -Very Active: 3-5 times/week, 90 minute sessions. Competitive recreational athletes. -Extremely Active: 5 or more times/week, ≥ 90 minute sessions. Pro athletic level.