Personal Meal Planning

Let Your Meal Plan Do The Work For You

Created by registered dietitians, the Fisher Nutrition Systems meal planning tools are backed by the science to keep you healthy and designed to be simple and easy-to-use. No more guesswork or fad dieting…using our tools, you’ll achieve your goals the healthy way!

The Fisher Nutrition Systems meal planning apps are customized to meet your needs and as easy to follow as reading a grocery list (provided by us).

Meal Plans Tailored To Fit You

Your body, your goals and your dietary requirements are unique to you! That’s why we use our expertise to create a customized meal plan that fits your lifestyle and matches your goals. We take the guesswork out of meal planning and use a creative system to ensure you’re never bored. No more counting calories or reading labels, our app does the work for you!

Features

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  • Meal plan progress
  • Grocery list stats
  • Nutrient analysis reports
  • Calorie trading metrics
  • Exercise dashboard
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  • Food barcode scanner
  • Fitbit sync
  • Motivational messages
  • Video tutorial training
  • Live chat customer support
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  • Step-by-step recipes
  • Grocery lists
  • Custom recipe creator
  • Food log tools
  • Exercise log that tracks burned calories

Pricing

Annual
Monthly
Annual

BASIC

$99 /yr

$20 annual savings!

  • Easy-to-use meal planning app
  • Access to 24 meal plans
  • Tracking tools, recipes and grocery lists
  • Integration to other nutritional and fitness
    apps

PREMIUM

$219 /yr

$20 annual savings!

  • Easy-to-use meal planning app
  • Access to 56 meal plans
  • Tracking tools, recipes and grocery lists
  • Integration to other nutritional and fitness
    apps
  • Exclusive access to private Facebook group to gain insight and ask questions
  • Be first in line for new meal plan and nutrition content launches
Monthly

BASIC

$9.95 /mo

Or choose the one-time annual payment of $99 and enjoy a $20 savings!

  • Easy-to-use meal planning app
  • Access to 24 meal plans
  • Tracking tools, recipes and grocery lists
  • Integration to other nutritional and fitness
    apps

PREMIUM

$19.95 /mo

Or choose the one-time annual payment of $219 and enjoy a $20 savings!

  • Easy-to-use meal planning app
  • Access to 56 meal plans
  • Tracking tools, recipes and grocery lists
  • Integration to other nutritional and fitness
    apps
  • Exclusive access to private facebook group to gain insight and ask questions
  • Be first in line for new meal plan and natrition content launches
Basic
Premium
Basic

Disease Prevention and Management

Heart Health

This plan geared towards individuals wanting to follow a heart healthy meal plans. The menu is low in cholesterol, saturated fat and rich in fiber, whole grains and nutrient dense fruits and vegetables.

Diabetes

The Diabetes meal plan was developed to maintain glycemic control for insulin and non insulin dependent diabetics. Individuals who are showing signs of hyperglycemia or have a family history of diabetes may benefit from following this plan. Key aspects are high fiber, lean protein, whole grains, non-starchy vegetables, and low glycemic index fruit to promote improved blood glucose balance.

Mediterranean

The Mediterranean diet was selected as the best meal plan to follow. The  plan is rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats.

Cancer Prevention

The Cancer Prevention Meal Plan is for people who are serious about taking preventative steps in the area of nutrition to help lower their risk for cancer. These menus contain loads of plant-based foods; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These templates are full of fruit and vegetables, which according to the American Institute for Cancer Research (AICR) are rich in substances that help reduce the risk of cancer, heart disease and other chronic diseases like diabetes. Phytochemicals are “plant-chemicals” that have disease-fighting properties and may help rid the body of carcinogens. Consuming a diet high in fruits and vegetables ensures a diet that is full of important antioxidants such as vitamin C, E and A (in the form of beta-carotene). Antioxidants are also important in helping your body to prevent the DNA damage that can cause cancer.

High Fiber

High fiber meal plans can help reduce “bad” cholesterol, control blood sugar and improve digestion and bowls function. High fiber foods are extremely filling, which could aid in weigh management and promote satiety. This plan incorporates a mix of both soluble and insoluble fiber.

Osteoporosis

The Osteoporosis meal plan was developed to minimize bone loss and prevent osteoporosis. The menu emphasizes calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. Nutrient dense foods include dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs.

Nordic Diet

The Nordic Diet is a meal plan focused on high fiber, plant based foods such as berries, root vegetables nuts, legumes and whole grains. It emphasizes fatty fish such as salmon and mackerel. Lean meat is served in limited portions. Processed food is completely eliminated. This plan is similar to the Mediterranean diet with one exception, the Nordic Diet promotes canola oil as opposed to olive oil. The diet has wonderful health benefits and a review by the World Health Organization found that it reduced risk of cancer, diabetes and heart disease.

DASH

Meal plan designed for those with high blood pressure but also a heart-healthy eating plan. Recent research found that the DASH Diet, which may help lower blood pressure, might also reduce levels of homocysteine, a possible risk factor for heart disease and stroke. The Dash Diet low in sodium and rich in low-fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure, especially calcium, potassium and magnesium.

Hypertension

The Hypertension meal plan was developed to control blood pressure in order to prevent development of hypertension. Key aspects are low sodium, high fiber, lean protein, whole grains, non-starchy vegetables, and low glycemic index fruit to promote a healthy blood pressure.

Low Cholesterol

The Low Cholesterol meal plan is for anyone who has been diagnosed with hypercholesterolemia, has heart disease or has a risk of developing heart disease. Patients taking statins, may also benefit from following this plan. This meal plan is high in fiber, rich in anti-inflammatory food such as fruit, vegetables and high Omega-3 foods such as fatty fish, nuts and seeds. This plan is rich in both soluble and insoluble dietary fiber due to its ability to improve “bad” serum cholesterol.

Woman’s Healthy Aging

This meal plan is geared toward the woman going through menopause. This plan is higher in protein. Carbohydrate sources are high in fiber and low in sugar. Calcium and vitamin D are highlighted.

Stable Blood Sugar

This meal plan incorporates at least 2 daily snacks to help minimize dips in blood sugar levels. Tight control of blood sugar levels can also help you avoid breakthrough hunger throughout the day. Each day is packed with nutrient dense options including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels.

Weight Management and Lifestyle

30 Day Healthy Weight Loss

The 30 day Healthy Weight Loss plan helps users lose those unwanted pounds while nourishing their body with filling and healthy meals. Create new healthy eating habits by following our 30 day plan. Meals were designed with satiety in mind, to avoid break through hunger and maintain blood sugar control.

Vegan Lifestyle

Designed for strict vegans. This meal plan contains no animal products. Rich in soy, green leafy vegetables, legumes and whole grains.

Lacto Ovo Vegetarian Lifestyle

Protein sources are provided by tofu and soy products, dairy, eggs, legumes and grains.

Pescatarian

Designed for individuals who will eat fish and seafood, but do not consume poultry, meat or their by products. This meal plan contains fish, seafood, soy, dairy and eggs as protein sources. In addition, this plan is rich in green leafy vegetables, legumes, whole grains and fruit.

Kosher

The Kosher meal plan was designed for individuals who consume a diet according to the laws of the Torah. Milk and meat are not consumed within the same meal. No dairy is scheduled after a meat meal. Pork, shellfish and any other food items that are deemed non kosher or “traife” have been eliminated from the plan. We have also added a traditional Friday night Shabbat dinner meal and Saturday Shabbat meals.

Allergy and Intolerance

Allergy: Chicken and Egg

The Egg Allergy meal plan eliminates all sources of eggs to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present egg free, the user still needs to read ALL food labels for possible egg containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Cow Milk

The Cow’s Allergy meal plan eliminates all sources of cow’s milk to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present cow milk free, the user still needs to read ALL food labels for possible cow’s milk containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Peanut

The Peanut Allergy meal plan eliminates all sources of peanut to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present peanut free, the user still needs to read ALL food labels for possible peanut containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Shellfish

The Shellfish Allergy meal plan eliminates all sources of shellfish to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present shell fish free, the user still needs to read ALL food labels for possible shell fish containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Gluten Free

The Gluten Free meal plan was designed for individuals who suffer from Celiac disease and individuals who may suffer from gluten intolerance. Autoimmune sufferers may also benefit from avoidance of gluten. This plan is rich is nuts, seeds, legumes and whole grains that are gluten free. Disclaimer: Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Lactose Free

The Lactose Free meal plan eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium.

Wheat Sensitivity

The Wheat Sensitivity meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy.

Premium

Disease Prevention and Management

Heart Healthy

This plan geared towards individuals wanting to follow a heart healthy meal plans. The menu is low in cholesterol, saturated fat and rich in fiber, whole grains and nutrient dense fruits and vegetables.

Diabetes

The Diabetes meal plan was developed to maintain glycemic control for insulin and non insulin dependent diabetics. Individuals who are showing signs of hyperglycemia or have a family history of diabetes may benefit from following this plan. Key aspects are high fiber, lean protein, whole grains, non-starchy vegetables, and low glycemic index fruit to promote improved blood glucose balance.

Mediterranean

The Mediterranean diet was selected as the best meal plan to follow. The  plan is rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats.

High Fiber

High fiber meal plans can help reduce “bad” cholesterol, control blood sugar and improve digestion and bowls function. High fiber foods are extremely filling, which could aid in weigh management and promote satiety. This plan incorporates a mix of both soluble and insoluble fiber.

Osteoperosis

The Osteoporosis meal plan was developed to minimize bone loss and prevent osteoporosis. The menu emphasizes calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. Nutrient dense foods include dark green leafy vegetables, whole grains, dairy foods, fish, beef, and eggs.

DASH

Meal plan designed for those with high blood pressure but also a heart-healthy eating plan. Recent research found that the DASH Diet, which may help lower blood pressure, might also reduce levels of homocysteine, a possible risk factor for heart disease and stroke. The Dash Diet low in sodium and rich in low-fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure, especially calcium, potassium and magnesium.

Hypertension

The Hypertension meal plan was developed to control blood pressure in order to prevent development of hypertension. Key aspects are low sodium, high fiber, lean protein, whole grains, non-starchy vegetables, and low glycemic index fruit to promote a healthy blood pressure.

Low Cholesterol

The Low Cholesterol meal plan is for anyone who has been diagnosed with hypercholesterolemia, has heart disease or has a risk of developing heart disease. Patients taking statins, may also benefit from following this plan. This meal plan is high in fiber, rich in anti-inflammatory food such as fruit, vegetables and high Omega-3 foods such as fatty fish, nuts and seeds. This plan is rich in both soluble and insoluble dietary fiber due to its ability to improve “bad” serum cholesterol.

Womens Healthy Aging

This meal plan is geared toward the woman going through menopause. This plan is higher in protein. Carbohydrate sources are high in fiber and low in sugar. Calcium and vitamin D are highlighted.

Stable Blood Sugar

This meal plan incorporates at least 2 daily snacks to help minimize dips in blood sugar levels. Tight control of blood sugar levels can also help you avoid breakthrough hunger throughout the day. Each day is packed with nutrient dense options including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels.

Nordic Diet

The Nordic Diet is a meal plan focused on high fiber, plant based foods such as berries, root vegetables nuts, legumes and whole grains. It emphasizes fatty fish such as salmon and mackerel. Lean meat is served in limited portions. Processed food is completely eliminated. This plan is similar to the Mediterranean diet with one exception, the Nordic Diet promotes canola oil as opposed to olive oil. The diet has wonderful health benefits and a review by the World Health Organization found that it reduced risk of cancer, diabetes and heart disease.

Cancer Prevention

The Cancer Prevention Meal Plan is for people who are serious about taking preventative steps in the area of nutrition to help lower their risk for cancer. These menus contain loads of plant-based foods; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These templates are full of fruit and vegetables, which according to the American Institute for Cancer Research (AICR) are rich in substances that help reduce the risk of cancer, heart disease and other chronic diseases like diabetes. Phytochemicals are “plant-chemicals” that have disease-fighting properties and may help rid the body of carcinogens. Consuming a diet high in fruits and vegetables ensures a diet that is full of important antioxidants such as vitamin C, E and A (in the form of beta-carotene). Antioxidants are also important in helping your body to prevent the DNA damage that can cause cancer.

OmniHeart Diet - Protein Rich

The OmniHeart Diet - Protein rich plan follows similar guidelines to the DASH diet, but switches focus from carbohydrates to a higher protein diet. Carbohydrates are limited to 48-50% of daily intake with 25% of calories coming from lean protein sources. Fat intake accounts for 25-27% of calories and should mainly come from unsaturated sources. The goal is to increase protein intake through legumes, nuts, seeds as well as lean poultry, fish and meat sources.

OmniHeart Diet - Higher Fat

The OmniHeart Diet - Higher Unsaturated Fat plan follows similar guidelines to the DASH diet, but supplies at least 35-37% of calories from fat, with the majority being unsaturated. Carbohydrates are limited to 48-50% of daily intake with 15% of calories coming from lean protein sources. Fat intake should mainly come from unsaturated sources. Main sources of unsaturated fat include olive oil, nuts and seeds.

Weight Management

30/40/30 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 30% protein, 40% carbohydrates and 30% fat.

40/30/30 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 40% protein, 30% carbohydrates and 30% fat.

25/50/25 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 25% protein, 50% carbohydrates and 25% fat.

20/60/20 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 20% protein, 60% carbohydrates and 20% fat.

25/55/20 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 25% protein, 55% carbohydrates and 20% fat.

30/45/25 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 30% protein, 45% carbohydrates and 25% fat.

35/35/30 Macro Based

7 day exchange meal plan based on macro nutrient percentages of 35% protein, 35% carbohydrates and 30% fat.

30 Day Healthy Weight Loss

The 30 day Healthy Weight Loss plan helps users lose those unwanted pounds while nourishing their body with filling and healthy meals. Create new healthy eating habits by following our 30 day plan. Meals were designed with satiety in mind, to avoid break through hunger and maintain blood sugar control.

Fitness and Performance

True Paleo Strength Training

Advice on what is Paleo and what is not can vary greatly from one gym affiliate to the next. This plan spells it out for you, completely in keeping with a True Paleo approach!
The True Paleo Strength Training is perfect to use in conjunction with your current training schedule. Key features include:
-Two off training days per week.
-Specific meals / snacks to eat around the timing of your workouts.
-Preparation suggestions are included in some meals, and it’s encouraged to make extra portions at dinner so as to eat the leftovers the following day for lunch.
-Macronutrient ratio is the focus over number of calories.
Get ready to reach your lean & strong potential!

True Paleo Triathlete

The True Paleo Triathlete is a 4 week paleo-based nutritional plan for multi-sport and/or endurance athletes. Perfect to use in conjunction with your workouts assigned by your coach.
Key features include:
All meals are within keeping of paleo eating guidelines.
Meals are built with the assumption that weekends are assumed to be higher volume days, while weekdays are planned as shorter, but perhaps more intense workouts.
Preparation suggestions are included in some meals, and it’s encouraged to make extra portions at dinner so as to eat the leftovers the following day for lunch.
Macronutrient ratio is the focus over number of calories. Get ready to reach your lean & fast racing potential.

Athletic Training

The performance menus provide high quality whole grain and vegetable foods for optimum performance needs.  High fiber carbohydrates will minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.

Lean and Tone Physique

The Lean and Tone Physique plan was designed for individuals wanting to shed body fat and gain muscle mass. This plan is best combined with a strength training program.

Muscle Builder

Designed with the hard-gainer in mind. The Muscle Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth.

Bodybuilding

The bodybuilding plan is designed for individuals who are looking to lean out, define and gain muscle mass. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth.

Lean Bodybuilder

The Lean Bodybuilder plan was designed for individuals wanting to shed body fat while gain weight and muscle mass. This plan is best combined with a strength training program.

Carb Cycling

The Carb Cycling meal plan is meant to match the body’s need for fuel based on training need. The week revolves around individual training sessions and is spilt into three categories based on intensity of the workout. High carbohydrate days would correspond with intense activity in the gym. Your body will utilize those carbs for glycogen to fuel your muscles. Moderate carbohydrate days are for

Feed Your Inner Dancer

Feel like a dancer by eating like a dancer. The proper balance of nutrients will power you through the day and improve overall health. By incorporating these foods into your diet, you will fuel your body like a dancer. The main focus of this plan is anti-inflammatory food rich in phytonutrients, flavonoids, antioxidants, whole grains, fatty fish and brightly colored fruit and vegetables.

Specialty Meal Plans

Autoimmune

The autoimmune diet is a food-based approach to eliminating unwated inflammation in the body. This meal plan is thought to reduce inflammation by healing the gut damage created by autoimmune conditions. This plan can be quite restrictive and includes mainly meat and vegetables. It is best to follow this plan for a few weeks before slowly reintroducing eliminated foods back into the diet. Foods to elimnate include: grains, legumes, dairy, processed food, refined sugar, eggs, nuts and seeds, nightshade vegetables and vegetable oils.

True Paleo FODMAP

There are a few extra foods, in addition to the standard Paleo diet, that one needs to avoid if following a low FODMAP diet. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be and put an end to GI distress from eating certain foods. Key features include:
-Five balanced meals per day, including breakfast, lunch, dinner and two snacks
-Tonight’s dinner = tomorrow’s lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios
-All meals are composed of whole, True Paleo foods. Nothing processed. Try eating this way for just one month and support your body in its effort to become less inflamed. Try eating this way for just one month and support your body in its effort to become less ‘irritable’ (pun intended!)

True Paleo Autoimmune

There are a few extra foods, like nightshade plants, nuts, seeds and egg whites, in addition to the standard Paleo diet, that one needs to avoid if dealing with an autoimmune issue. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be, and focus on everything you can eat, rather than feeling like you’re in food jail! Key features include:
-Five balanced meals per day, including breakfast, lunch, dinner and two snacks
-Tonight’s dinner = tomorrow’s lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios
-All meals are composed of whole, True Paleo foods. Nothing processed.
Try eating this way for just one month and support your body in its effort to become less inflamed.

Ketogenic

The high fat, low carbohydrate Ketogenic Diet was originally designed as a dietary alternative for seizure control in epileptic patients. The promise of fat loss turned the ketogenic diet into a quick weight loss solution. The theory behind a ketogenic diet is that the body changes how it processes energy; switching preferred fuel to fat as opposed to carbohydrates. The body taps into stored fat, accelerating the weight loss process. We follow the traditional ketogenic diet with macros at 20% protein, 10% carbohydrates and 70% fat. Disclaimer: It is recommended that this templates be used in conjunction WITH proper nutritional counseling from a qualified professional such as a registered dietitian or doctor. Nutritional guidelines and proper education is vital to the success and safety of the program.

Paleo Lifestyle

A Paleo diet involves eating meat and vegetables, nuts and seeds, little starch, some fruit and no sugar. This means no grains, legumes, dairy, alcohol, and staying away from all processed foods. The paleo plan promotes eating as our hunter-gathers ancestors did.

Sugar Detox

The Sugar Detox meal plan was designed for those individuals who consume a diet high in sugar. This plan focuses on eliminating refined and processed sugar and slowly introducing high fiber carbohydrates and high phytonutrient fruit and vegetables. The first week is higher calorie, with a lower carbohydrate macro level. Each week, slowly reduces calories back to goal while increasing carbohydrate percentage. By week 4, the plan is at target calorie range and macros of 30% protein, 40% carbohydrates and 30% fat.

Intermittent Fasting 16:8

The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours. Re-feeding should occur within an 8 hour time frame once the fast is broken.
If wake time is 6:00 - 7:00 am, break the fast at noon. Spend the afternoons and evenings in the fed state.
A sample day is:
1:00 pm - Largest meal
4:00 pm - Medium meal
8:00 - 9:00 pm - Smallest meal
Begin fast after last evening meal.
During the fasting phase, no calories are consumed. Though, ½-1 teaspoon of milk can be added per each cup of coffee. Calorie free sweeteners, diet soda and sugar free gum are all allowed during the fasting phase.

Intermittent Fasting: Alternate Day

The Alternate Day Fasting meal plan encourages reduced intake every other day.
On fasting days, only consume 20-25% of target calories for a maximum of 500 kcal per day.
There are no strict guidelines regarding what to eat and drink on fasting days. It is best to stick to high protein foods and vegetables, as well as low-calorie or calorie-free beverages.
On fast days, one big meal can be consumed late in the day or intake can be broken up into 2 to 3 daily meals.
On non-fast days, target calorie intake is encouraged. We have developed non-fast days that are rich in heart healthy fat, contain moderate amounts of lean protein and loaded with phytonutrient rich fruit and vegetables. Vegetable intake is unrestricted.

Intermittent Fasting: 5:2

The 5:2 Intermittent Fasting meal plan follows a pattern of 1-2 fast days per week, yet not on consecutive days. Users are not to exceed 2 fasts per week.
On fast days, users only consume tea, coffee, plain or sparkling water and diet soda
Normal eating is resumed after 24 hours. For example: begin fast at 7:00 pm and resume normal eating at 7:00 pm the next day.
No specifics on what you can eat post fast. On non-fasting days there are no specific dietary guidelines. We have however ensured that non-fasting days are varied, balanced and rich in lean protein, whole grains and phytonutrient fruit and vegetables.
It is encouraged to consume 20-30 grams of high quality protein every 2 to 4 hours for a total of approximately 100g/day.

Prenatal and Postnatal Nutrition

New Moms Post Pregnancy

The New Moms Post Pregnancy meal plan guides you to eating consistently throughout the day and incorporates food products and beverages that are believed to help balance hormone levels. It is chock full of healthy foods that can naturally help to balance hormones such as omega-3 fatty acids, complex carbs, fruit and veggies. It is highly recommended that you speak with your physician first before starting any type of exercise and/or weight loss program after pregnancy and/or breastfeeding.

Breastfeeding

The breastfeeding meal plan was designed to provide optimal nutrition during pregnancy, These meal plans are designed to provide the nutrition necessary to promote a healthy milk supply. Key nutrients include: protein, healthy fat (including DHA), calcium, Vitamin D and fiber. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.

Post Pregnancy Weight Loss

The Post Pregnancy Weight Loss meal plan was designed for woman who are both post pregnancy and lactation. This easy to prepare meal plan was designed to aid in slow, progressive weight loss through balanced nutrition. Nutrient dense food options include lean protein, high omega-3 fatty acids, complex carbohydrates and phytonutrient rich fruit and vegetables. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.

Post Pregnancy Hormonal Balance

The Post Pregnancy Hormonal Balance meal plan was designed for woman who are both post pregnancy and lactating. This plan was designed to aid in balancing hormones through balanced nutrition. Nutrient dense food options include high omega-3 fatty acids, complex carbohydrates and phytonutrient rich fruit and vegetables. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.

Prenatal

This Prenatal Meal Plan acts as a guide and will provide you with a healthy start to prenatal nutrition, providing all of the food groups in the proper balance. This Template takes into consideration the nutrients that are essential during pregnancy including folic acid, calcium, and iron as well as fiber, protein and healthy fats (including DHA) just to name a few. Always speak to your physician first before starting an exercise and/or dietary program during pregnancy.

Lifestyle

Vegan Lifestyle

Designed for strict vegans. This meal plan contains no animal products. Rich in soy, green leafy vegetables, legumes and whole grains.

Lacto Ovo Vegetarian Lifestyle

Protein sources are provided by tofu and soy products, dairy, eggs, legumes and grains.

Pescatarian

Designed for individuals who will eat fish and seafood, but do not consume poultry, meat or their by products. This meal plan contains fish, seafood, soy, dairy and eggs as protein sources. In addition, this plan is rich in green leafy vegetables, legumes, whole grains and fruit.

Kosher

The Kosher meal plan was designed for individuals who consume a diet according to the laws of the Torah. Milk and meat are not consumed within the same meal. No dairy is scheduled after a meat meal. Pork, shellfish and any other food items that are deemed non kosher or “traife” have been eliminated from the plan. We have also added a traditional Friday night Shabbat dinner meal and Saturday Shabbat meals.

Allergy and Intolerance

Allergy: Chicken and Egg

The Egg Allergy meal plan eliminates all sources of eggs to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present egg free, the user still needs to read ALL food labels for possible egg containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Cow Milk

The Cow’s Allergy meal plan eliminates all sources of cow’s milk to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present cow milk free, the user still needs to read ALL food labels for possible cow’s milk containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Peanut

The Peanut Allergy meal plan eliminates all sources of peanut to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present peanut free, the user still needs to read ALL food labels for possible peanut containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Allergy: Shellfish

The Shellfish Allergy meal plan eliminates all sources of shellfish to avoid any potential life threatening anaphylactic reaction. Disclaimer: Even though foods contained in these meal plans are at present shell fish free, the user still needs to read ALL food labels for possible shell fish containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Gluten Free

The Gluten Free meal plan was designed for individuals who suffer from Celiac disease and individuals who may suffer from gluten intolerance. Autoimmune sufferers may also benefit from avoidance of gluten. This plan is rich is nuts, seeds, legumes and whole grains that are gluten free. Disclaimer: Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Lactose Free

The Lactose Free meal plan eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium.

Wheat Sensitivity

The Wheat Sensitivity meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy.