Our custom meal plans tell you exactly what to eat (i.e. breakfast, lunch, dinner, snacks) in portions that align with your individual macronutrient goals. For example, your meal plan will tell you that your breakfast is 2 whole eggs with 1/2 a cup of rolled oats and 1/2 cup of sliced strawberries on top. Your coach will keep your personal food preferences (you don’t like mushrooms) and diet challenges (i.e. you need a packed lunch) in mind when building your meal plan. You receive a new meal plan each week with all new recipes and meals, so you have the opportunity to figure out what works best for your lifestyle. Additionally, each week includes a customized grocery list, which tells you specifically what to purchase in the quantities needed for your meal plan. This, of course, cuts down on wasted food and money! Through the duration of your meal plan, you’ll have constant contact with your coach, so she can make adjustments to your macronutrient goals as needed – say if you hit a plateau or start training for a half marathon. With the Designed to Fit plan, we do all of the planning for you! This option is perfect for some who prefers to follow a structured meal plan.
Our custom meal plans range from 1-week to 12-weeks. Clients who chose our 1-week plan often want a “jumpstart” to their diet. We provide you with your individual macronutrient goals as well as a sample week of exactly what to eat to get you started. Please note: This plan does not include one-on-one coaching. Our 4-week plan is great for someone who needs a little guidance with their eating or simply some motivation to get back on track. Our 8- and 12- week meal plans are perfect for someone who has struggled with diets in the past and needs some support to figuring out what works best for them.
If you need more flexibility in your diet, our Macros + Meals plan is for you! Like the DTFN custom plans, it includes your individual macronutrient goals and one-on-one coaching, but we don’t tell you exactly what to eat. Instead, we provide up to six macro-friendly recipes each week to use as the foundation of your meal plan. So, for example, your coach will give you a recipe for Hummus Chicken Salad. When you log into your DTFN account, you will see the recipe for Hummus Chicken Salad as well as the macronutrient breakdown (P, C, F) for one serving. You’ll then use these meals and their associated macro numbers to “build” a day of eating into a tracking app, such as MyFitnessPal. The majority of your days will include recipes and snacks from your meal plan, but Macros + Meals allows you a good amount of flexibility in your diet, especially if you want to go “off” plan or simply want to plan a non-DTFN meal or snack into your day. The options are endless as long as you keep an eye on your macronutrient goals! The Macros + Meals plan is perfect for someone who already has a good handle on counting macronutrients, but is looking for fresh meal ideas and accountability to reach their goals. Our Macros + Meals plans are available in both 8- and 12-week durations.
In addition to the meal plans explained above, we offer a one-time macronutrient calculation (Foundations plan), based off a number of factors, including body composition, personal goals, activity level, and caloric needs. This plan is great for someone who already has a good handle on their diet, but wants macronutrient accuracy to help them meet their personal goals. This plan is a macronutrient prescription and does not include one-on-one coaching.