“Macros” are macronutrients, which make up the caloric content of our food, and they are grouped into three categories: protein, carbohydrates, and fat. Getting the right amount of each of these plays an important role in your health and how your body functions. It may also determine whether you are gaining or losing fat and building or losing muscle. We all have different energy needs based on body type, activity, and lifestyle habits, so customizing your personal macros is especially helpful to achieving your goals. Here’s a helpful blog post from one of our Registered Dietitians: Breaking Down Macros.
There are a number of factors that we consider when determining the most accurate macronutrient prescription. First, we understand the client’s goals– whether it’s decreasing fat, increasing lean muscle, improving performance, or all of the above! Then, we use your activity level and body fat percentage to help us determine your daily calorie expenditure, which we then apply a deficit to (assuming a deficit is required for weight loss). Once your calorie goal is set to match your individual goals, we calculate your balance of macronutrients. We do this by assessing various lifestyle factors, including activity level, body type, lean body mass, and response to certain foods. We find that different body types respond differently to carbs and fats, so we take this into consideration when prescribing your macronutrients. All of these factors vary greatly in clients, so we take the extra steps to collect this information to ensure an accurate prescription. For more information about body type and diet: All About Body Type Eating.
We base our weekly meal plans off just 3 days, so you’ll alternate these days (sometimes based on when you exercise) for the entire week. We create our plans this way for a few reasons:
- To make meal prep easy! That way, you aren’t cooking a million different meals and snacks on your prep day. It’s totally unrealistic to meal prep seven different breakfasts, lunches, dinners, and snacks every week, so we want it to be manageable and, thus, sustainable for the long-term.
- We don’t want you to buy a million different groceries/ingredients, which, of course, means less food and money waste.
- You get all new meals and recipes each week of your plan, so you won’t get bored eating the same things over and over again. Our past (and present) clients tell us that getting their new meal plan each week is one of their favorite parts about DTFN!
After you place your order, you will receive a link to our Preliminary Questionnaire. (If you don’t receive it within 48 hours, please contact us. Be sure to check your spam inbox, too!) Please complete the questionnaire with as much detail as possible since we’ll need this information to accurately build your meal plan. Once we receive your completed questionnaire, you will receive some “homework” to get you prepared for your plan and, after that, your DTFN coach will contact you with all of the details to officially start your custom meal plan.
If you purchased the Jumpstart plan: Once the Preliminary Questionnaire is received, you will receive your custom meal plan within 5-7 business days via the email provided.
If you purchased the Meals + Macros, Designed to Fit, Designed to Fit Premium, 12-week, or Pre/Post-Natal plans: Once the Preliminary Questionnaire is received, a Designed to Fit Coach will contact you within 3-5 business days and you should expect to receive the first week of your meal plan within 2 weeks.
If you do not receive a link to the Preliminary Questionnaire within 24 hours, please be sure to check your spam inbox or contact us.
While being active is a significant part of improved health, it is not required for our plans.
That’s okay! We can work to eliminate simple food allergies or intolerances, such as dairy or gluten, in our meal plans. For more complicated dietary restrictions, we suggest that you have our Registered Dietitian on staff create your meal plan for an additional cost. (Just select “Add Registered Dietitian Review” at checkout.) Please note: Our meal plans are not intended to “cure” specific medical conditions or diseases. If this is a concern, please contact your physician before purchasing one of our plans.
The majority of our recipes can be made in 30 minutes or less. Whether you love to cook or not, we can customize your meal plan based on your lifestyle. Here are some of our favorite recipe videos to give you an idea. The majority of our clients devote a few hours on the weekend to prepare for the upcoming week, which makes sticking to their meal plan even easier and more realistic.
The short answer is yes. The majority of our clients find success with their plans when they devote time (approximately 1-3 hours) on the weekend to prep their meals and snacks for the upcoming week. This helps them stick with their plan because healthy foods is ready to go when needed. A number of our clients also utilize a smaller, mid-week prep day (Wednesday or Thursday). We want our clients to develop health habits that are realistic and sustainable, so we encourage them to try a variety of meal prep options to figure out which ones best fit their lifestyle.
Absolutely! Many of our clients and their families rave about our recipes. It’s an added bonus when they like our meals, but your custom meal plan is designed to fit your individual macronutrient needs and food preferences. Unfortunately, we can’t take into account preferences of family members when creating your meal plan.
We can accommodate some travel, but please try to select a window of time that you can really commit to the plan.
We do! Our Registered Dietitian takes into account special nutritional considerations for moms-to-be as well as those breastfeeding while safely losing the baby weight. Please see our plan descriptions for full details.
You and your partner will each have your own custom meal plan designed to fit your individual needs, but your coach will coordinate the two plans, so you’re grocery shopping, prepping, and cooking many of the same meals. Our couples clients have had great success with the added support at home!