Personalized macro-based meal plans
Are you looking to eat healthier, but maintain your weight?
Do you want to lose fat?
Is your goal to gain muscle?
We can help you with that. Proper nutrition is the key to healthy living and every person’s caloric needs are unique to them. Whether your goal is to lose weight or gain muscle, it all comes down to first knowing what your bodies basic caloric needs are to function daily. We work with each person on a case by case basis and create macro-based meal plans that fit your health goals best.
Meal plans and recipes
Not interested in macro-based meal plans? We also offer nutritious recipes that you can follow to add healthier options to your diet for you and your family. Either weekly guided meal plans or individual recipes for breakfast, lunch, or dinner.
What exactly are macros and why are they important?
Glad you asked!
“Macros”, or macro-nutrients are the components that make up your nutritional needs. These are broken down into carbohydrates, proteins, and fats. Every food item you consume consists of each of macro-nutrients, including vitamins and minerals, but for simplicity sake we are only discussing these three major elements.
Understanding your personal macros is important because it will build a solid foundation for a healthier and more balanced diet.
- Carbohydrates: These provide energy for your body (unless you are on a low-carb diet). They are found in all plant foods, like grains, fruits, vegetables, and legumes, and in trace amounts in items like milk and yogurt.
- Proteins: These provide the building blocks of muscles. They mainly help to grow lean mass, repair muscles, and help to perform other hormonal functions in the body. Proteins are found in abundance in animal products, including meat, poultry, and fish. They are also found in non-animal products like, nuts, dairy, tofu, plants, and whole gains.
- Fats: Fats are essential to the body and function as protection for your organs, alternative energy sources (low carb diets), and important for brain development and function. Fats come two main forms, healthy unsaturated fat, and unhealthy saturated fats. Good healthy sources of fat are found in avocados, nuts, olive oil, and fatty meats, like liver, steak, and fish, like salmon and mackerel. Unhealthy fats are found primarily in processed foods, like cookies and donuts.
So, do I have to be on a certain diet to get meal plans?
No way! Although in recent years, many diets have become popularized for fat loss purposes. Some of these include, paleo, Atkins, ketogenic, vegan, and vegetarian, we understand that not everyone is looking to participate in these eating styles. Additionally, nutrition is about creating a lifestyle that you know you can sustain. We will work with you to create meal plans that you know, you will be successful in maintaining.
Maybe you would like to try out the ketogenic diet, a high-fat, low carb diet. We specialize in creating ketogenic meal plans. So, if that is what you are looking for, then you have come to the right place.
We also offer ketogenic diet coaching. A month long of one on one interaction, including a video consultation, personal access to us, and meal plan guidance.
At the end of day, whatever your chosen eating style is, it’s all about calories in vs. calories out. So, you can keep those carbs, but you just need to be burning less then you take in, if weight loss is your goal. Vice versa, if you want to gain lean mass with proper nutrition methods. Eat more, but eat better whole foods to gain that lean mass, as you lift more as well.
Are you a bodybuilder?
We have experience working with bodybuilders on both muscle gain and fat loss. Are you currently prepping for a show and need help with your nutrition? We also offer meal plan designs specially for your unique needs. We offer plans for 6-weeks, 10-weeks, and 12-weeks, for fat cuts. If you’re looking to bulk up in the off season, we work with you on a week by week basis and help you to gain lean muscle mass. We also offer packages in conjugation with fitness plans to optimize your muscle gains.
So how does it work?
We start by calculating your total daily energy expenditure (TDEE) and get an understand of your personal macro and basic caloric needs. From there we consider your personal health goals. Are you looking to maintain, lose fat, or gain muscle? Based on your goals, we will then construct healthy meal plans that will help you meet those goals. A bit of a twist of on “If it fits in your macros” (IIFYM), because you may also want to use this in conjunction with specific diets such as paleo or keto.
1 hour video or in-person consultation $75.00 (covers basic nutrition and macro/calorie tracking tutorial)
Weekly personalized macro-based meal plans $50.00/week or 175.00/month (upfront)
1 month of one-on-one nutritional coaching and macro-based meal plans $195.00 (includes video consult)
Nutrition and fitness plan for the entire month $240.00
I'm ready to improve my health!
Ready to get on the path to better health? Contact us now for questions.