Meal Guide

Try to eat what you can. We calculated your calories and created your meals based off of what
you should be eating to lose weight. However, if you’re feeling too full, definitely don’t force
yourself to finish everything.

First of all, don’t think of any food as “bad”. Food is meant to be enjoyed and shouldn’t be
labeled as anything negative. Sure, some foods are more nutrient dense than others (such as
fruits and vegetables), but that doesn’t mean cookies shouldn’t be enjoyed every once and a
while too! That being said, if you ate something you weren’t “supposed to”, don’t stress! Just
hop back onto your plan with your next meal! Many times when people go “off track” they
throw in the towel and feel like they ruined all of their progress. This is NOT TRUE! However,
if you have that mentality and just go back to a poor diet and no exercise, then that will happen.
Instead, just enjoy the food you ate and get back to your normal healthy routine as soon as
you can!

YES! While some of the recipes don’t tell you exactly what spices to use, feel free to use
anything to spice up your meals and make it more enjoyable for your specific taste buds!

Absolutely NOTHING! It takes a bit of time to notice physical changes in your body, but DON’T
give up! If you stop because you feel discouraged, you’ll only put yourself further away from
your goals. Also, don’t always focus on just the physical changes. Do you have more energy?
Are you getting stronger? Is your endurance increasing? Is your mood getting better? Being
healthy provides far more benefits than just physical ones so try to focus on other changes as
well! Just keep following your plan and I promise the changes will come!

NO! If you’re following your plan, you most definitely did not gain fat. The scale can fluctuate for
many reasons. Some reasons why your weight may increase are –
• You weighed yourself later in the day than usual – I recommend weighing
yourself first thing in the morning on an empty stomach
• You ate a bigger meal the night before – although the meal may have been on
your plan, some foods (such as huge salads) have more volume then other
meals which means it may make the scale weight higher the next morning,
but that is not fat! It will go away once your body fully digests it.
• You had your treat meal the night before – when you go out to eat and have a
meal that isn’t quite as healthy for you, they are usually packed with a lot more
sodium. This causes you to hold onto water weight. While this is not fat, this
water weight may make you feel a bit “softer” and cause you to gain some
temporary weight that will soon go away.
• You are stressed or haven’t been sleeping well – If your stress levels are high,
your cortisol will increase. Cortisol is your “stress” hormone and will cause you
to hold onto water weight. Again, this isn’t fat, but make sure you do things
such as yoga, self care, and get PLENTY of sleep in order to make sure your
cortisol levels come back down.
• You didn’t drink enough water yesterday – You need to really make sure you
drink at least half of your body weight in ounces of water every day! I personally
drink more than a gallon a day. If you don’t drink enough water, you body will
actually hold on to the water it does have inside and cause the scale to rise.
However, if you drink enough water, it will flush that excess water away and
your weight will go back to normal.

The majority of you will have 5 meals a day. This may seem like a lot of food and you might
not be used to having to fit 5 different meals in one day, so meal timing might be tricky at
first. Realistically, you should eat when you’re hungry. For us, this is what our eating schedule
usually looks like:
• 8AM – Meal 1
• 11AM – Meal 2
• 2 PM – Meal 3
• 5 PM – Meal 4
• 7:30PM – Meal 5
Again, this is just what we like to do, but do what works for you and your schedule! Also, if you
are unable to eat 5 times a day, then feel free to combine some of your meals! For example,
you can combine meals 1 and 2 or meals 2 and 3 and just have one larger meal instead! This
way you’ll be eating only 4 meals a day. That’s totally fine! You want this meal plan to work for
your lifestyle so make any adjustments you may need.

Every Saturday you get to have a treat meal. Again, this is one treat MEAL, not a full out treat
DAY! This means, that you will swap out one of your meals for something that isn’t on your
plan. Use this time to go out with family or friends and really enjoy yourself! For example,
instead of Meal 5, you may want to get frozen yogurt or instead of Meal 1 you might decide to
go out to brunch with your friends. Whatever you decide, enjoy it, but remember your goals!
Also, if your family wants to get dinner on a different day during the week, feel free to swap
that Saturday treat meal with that family meal and just stay on your plan Saturday instead.

We gave you 3 different days so you have options! Usually with meal guides you are only given
1 day to follow for the entirety of the plan. However, we didn’t want you to get bored, so we
created 3 different versions using your same macros. This means that you can follow any day
you want! For example if you like the meals on Day 1 the best, then feel free to eat those meals
every day if you want! Or if you like a variety you can rotate through the days and eat Day 1 one
day, then Day 2 the next, then Day 3 the next and keep rotating like that. Whatever works for
you! All three days are created with the same set macros that we calculated for you, so you
have freedom of what days you want to follow and how you want to follow them! Side noteafter
your 2nd check in you will be getting a new meal plan to follow for the last 2 weeks.
That meal plan will be a bit stricter and will only be one day of meals for you to follow to really
get you into the best shape for your final check in!

Nope! Following macros means that you can swap out foods you don’t like with foods that have
a similar macro profile (like we mentioned above in the Macro section). For example, say you
have ½ cup of oatmeal on your meal plan. The macros for this are 27C 3F 5P. Maybe you’re not
a huge fan of oatmeal and want to trade it out for something else. You can easily exchange this
½ cup of oats for a banana with ½ Tbs peanut butter! The macros for this are 29C 4F and 3P
which is almost identical to the oatmeal! As we mentioned earlier, we like to use My Fitness Pal
to track our food and find swaps! We give you your macros so that you don’t get tired of food
and feel restricted. If there are foods on your meal plan that you truly don’t enjoy, play around
with other food options and see what else you can eat instead! If you want any help with finding
food substitutes, you can feel free to email us and we will definitely help you out

Throughout these next 4 weeks you are going to experience highs and lows. Becoming
healthier isn’t always easy. There are going to be times that make you want to give up and
revert back to poor habits. Don’t do this! Think of why you started and remember that the
benefits of living a healthy lifestyle far outweigh any temporary challenges that you may be
facing. You CAN do this, and 4 weeks from now you will be thanking yourself that you did!