Get your diet off to a great start – or back on track – with handmade meal plans designed for fat loss or muscle gain.
Learn more about finding the right meal plan for you below. Or, if you’re ready to dive in, use the navigation menu to the right.
Learn more about finding the right meal plan for you below. Or, if you’re ready to dive in, use the navigation at the end of this page.
Selecting the right meal plan for you is crucial to reaching your goals.
If your main goal is fat loss:
Multiply your bodyweight (in pounds) by 10.
Round that number up to the nearest menu total.
That is the total number of calories you are going to eat per day.
You are rounding up because when you are dieting for fat loss you always want to start at the highest number possible. That way you have an ace up your sleeve and have room to drop them lower if/when your fat loss starts to plateau.
For example, if you weigh 187 pounds, you are going to multiply that number by 10. That gives you 1,870 calories/day. Then, round that number up to the nearest menu total, which is 2,000. So you’re going to use the 2,000 calorie/day menus.
If your main goal is muscle gain:
Multiply your bodyweight (in pounds) by 15 and round up or down to the nearest menu total to get your starting point for daily calories.
So, if you weigh 145lbs you would multiply to 2175 calories (145 x 15). You would then round down to the 2000 calorie meal plan.
If you have a particularly hard time gaining weight, you will also want to shorten your fasting time to 12 hours. To do this, simply add a meal in the morning that consists primarily of protein.
My go-to options are eggs or a low-carb protein shake. But you could also eat chicken, beef, bacon or fish.
Because your main goal is gaining muscle, you can afford to have the extra calories.
Why should I skip breakfast?
The bottom line is that foods typically consumed for breakfast are highly processed junk, devoid of any nutrients. They are also usually high in carbs which causes an insulin spike and takes your body out of a state that is ideal for burning fat.
So, for the majority of people skipping breakfast is an easy way to eliminate empty calories from your diet and lose fat quicker.
That said, you do not need to skip breakfast if: your priority is muscle gain, you are already fairly lean, and you can consume a source of protein in the morning.