Which meal plans are best for you?
One size does not fit all!
With over 40 online meal plans WeightLossVillage is the leading provider of Registered Dietician online meal plans. The personalized menus quickly help you learn the foods that best support you, your goals and your lifestyle. Soon you’ll be making life long changes, forming healthy habits and reaching your ideal weight.
Convenient 100% personalized weekly menus with coordinated grocery list let you blaze your own way to your weight loss success. Swap out food and beverage from our exchange list and add some of your favs.
LEARN MORE.... select from the meal plan categories below.
Asian Explosion
Calorie ranges 1300 to 2100
Asian Explosion closely follows the traditional Asian diet that contains all of the essential nutrients needed by most adults. It’s high in fiber, vitamins, minerals, as well as disease fighting antioxidants and low in saturated fat and total fat. This meal plan is relatively low in meat and dairy with protein and iron coming from nuts, seeds, whole grains and legumes. Calcium is obtained mostly from soy products, nuts, seeds and green leafy vegetables. Looking to live a long and healthy life?. This type of diet is believed to contribute to the long life spans commonly seen in Asia.
Energy Booster
Calorie ranges per day 1300 to 2100 daily
The Energy Booster meal plan ensures that you eat high-energy, healthy foods all day long to help you fight fatigue and help get you through your busy day with vigor. These menus incorporate quick delicious energy boosting smoothies during the least energetic parts of your day. Don’t let your diet be the culprit of lost motivation! Use the Energy Booster Plan to turn your day around!
The Energy Booster meal plan ensures that you eat high-energy, healthy foods all day long to help you fight fatigue and help get you through your busy day with vigor. These menus incorporate quick delicious energy boosting smoothies during the least energetic parts of your day. Don’t let your diet be the culprit of lost motivation! Use the Energy Booster Plan to turn your day around!
Healthy Aging
Calorie Ranges 1300 to 2100 daily
Healthy Aging meal plans help seniors get proper nutrition and make aging a healthy time of life by including good nutrition in their lifestyle which improved their energy level, heart function, blood pressure, bone density, and bowel function as well as help keep weight in a healthy range. Seniors learn how to spend calories wisely, consume enough protein and vitamins D, A. B12,B6, iron, foliate, and zinc.
Healthy Aging meal plans help seniors get proper nutrition and make aging a healthy time of life by including good nutrition in their lifestyle which improved their energy level, heart function, blood pressure, bone density, and bowel function as well as help keep weight in a healthy range. Seniors learn how to spend calories wisely, consume enough protein and vitamins D, A. B12,B6, iron, foliate, and zinc.
Heart Healthy
Calorie Ranges 1300 to 2100
Heart Healthy Menus are low in fat, especially saturated fat, and higher in unsaturated fats, polyunsaturated and monounsaturated, the “heart healthy” fats. Menus are low in cholesterol (up to 200 mg per day and include soy foods to help protect against heart disease by reducing cholesterol levels.
Heart Healthy Menus are low in fat, especially saturated fat, and higher in unsaturated fats, polyunsaturated and monounsaturated, the “heart healthy” fats. Menus are low in cholesterol (up to 200 mg per day and include soy foods to help protect against heart disease by reducing cholesterol levels.
Low Carb
Calorie ranges 1300 to 2100
Low Carb menus are low-carbs (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carbs”, they do contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products.
Low Carb menus are low-carbs (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carbs”, they do contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products.
Low Carb American
Calorie ranges 1300 to 2600
Low Carb All American: enjoy all the American foods you love while continuing to follow your weight management goals. with the popular 40-30-30 ratio combination of carbs, protein, and fat and include meals such as BBQ chicken, hamburger in a pita and popular breakfast meals.
Low Carb All American: enjoy all the American foods you love while continuing to follow your weight management goals. with the popular 40-30-30 ratio combination of carbs, protein, and fat and include meals such as BBQ chicken, hamburger in a pita and popular breakfast meals.
Low Carb Fast Food
Calorie ranges 1300 – 2600
Low Carb Fast Food: On the go all the time, always in a hurry and not sure what to eat when you stop at fast food restaurants? Menus will guide you to make better choices that will help you comply with your weight management goals since they combine fast food choices from the fast food chains. How easy now that you can use your iPhone App.
Low Carb Fast Food: On the go all the time, always in a hurry and not sure what to eat when you stop at fast food restaurants? Menus will guide you to make better choices that will help you comply with your weight management goals since they combine fast food choices from the fast food chains. How easy now that you can use your iPhone App.
Low Carb Italian
Calories ranges 1300 to 2600
If it’s Italian food you love than these menus are for you! Enjoy your favorite Italian foods while still complying with your weight management goals! These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat and include popular Italian dishes such as whole wheat spaghetti, chicken masala, pastrami wraps and more.
If it’s Italian food you love than these menus are for you! Enjoy your favorite Italian foods while still complying with your weight management goals! These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat and include popular Italian dishes such as whole wheat spaghetti, chicken masala, pastrami wraps and more.
Low Carb Mexican
Calorie ranges 1300 to 2600
Ole! Enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat.
Ole! Enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat.
Low Cholesterol/ Low Fat
Calorie ranges 1500 – 2000
Low Cholesterol meal plans primary source of protein comes from fish and poultry. Meals are distributed between to boost metabolism by including plenty of fiber-rich foods including grains and vegetables + fish and poultry which will help in lowering LDL levels (bad cholesterol) and triglycerides. Regular exercise combined with meal plans can raise HDL (good cholesterol) levels.
Low Cholesterol meal plans primary source of protein comes from fish and poultry. Meals are distributed between to boost metabolism by including plenty of fiber-rich foods including grains and vegetables + fish and poultry which will help in lowering LDL levels (bad cholesterol) and triglycerides. Regular exercise combined with meal plans can raise HDL (good cholesterol) levels.
Low Fat / WeightLoss
Calorie ranges 1400 to 2200
Low Fat meal plans are designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 and 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. This low fat / weight loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Low Fat meal plans are designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 and 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. This low fat / weight loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Mature Women
Calorie ranges 1300 to 2100
Mature Women meal plans especially designed and contain soy products to help fight symptoms of menopause including weight gain, decrease the risk for certain cancers and protect against diseases. Menus are a good source of fiber, are low in fat (24%), high in calcium and moderate in sodium.
Mature Women meal plans especially designed and contain soy products to help fight symptoms of menopause including weight gain, decrease the risk for certain cancers and protect against diseases. Menus are a good source of fiber, are low in fat (24%), high in calcium and moderate in sodium.
Mediterranean
Calorie ranges 1300 to 2300
Mediterranean Diet meal plans are the ideal heart healthy choice to enhance weight loss by including eating habits traditionally found in countries surrounding the Mediterranean. Menus are rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans It contains generous amounts of healthy fats, heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats.
Mediterranean Diet meal plans are the ideal heart healthy choice to enhance weight loss by including eating habits traditionally found in countries surrounding the Mediterranean. Menus are rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans It contains generous amounts of healthy fats, heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats.
North Beach / Phase I Weight Loss
Calorie ranges 1300 – 2300
North Beach helps you get the right nutritional balance in Phase I and lose those extra pounds. Plan provide the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. Moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. Enjoy healthy meals and regular snacks to keep energy up and reduce calories for effective weight loss.
North Beach helps you get the right nutritional balance in Phase I and lose those extra pounds. Plan provide the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. Moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. Enjoy healthy meals and regular snacks to keep energy up and reduce calories for effective weight loss.
North Beach / Phase II Weight Management
Calorie ranges 1300 – 2300
North Bean II – Once you reach your goal in Phase I you are ready for Phase 2 to help maintain the new body you earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase teaches you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy.
North Bean II – Once you reach your goal in Phase I you are ready for Phase 2 to help maintain the new body you earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase teaches you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy.
On The Go
Calorie ranges 1300 to 2300
On the Go is exactly what’s needed to continue a busy lifestyle AND eat a healthy diet. Learn to eat healthy with limited time by incorporating whole foods and some healthy fast food restaurant meals. A healthy diet is vital to good health, increased energy and weight management. Don’t let your busy lifestyle take the place of good nutrition.
On the Go is exactly what’s needed to continue a busy lifestyle AND eat a healthy diet. Learn to eat healthy with limited time by incorporating whole foods and some healthy fast food restaurant meals. A healthy diet is vital to good health, increased energy and weight management. Don’t let your busy lifestyle take the place of good nutrition.
Teen Scene
Calorie ranges 1800 to 2800
Teen Scene meal plans cater to the teen of average weight and helps them willingly eating a healthy, well-balanced diet parents and teens can agree on. Meals are suited for the entire family and include plenty of calcium, iron, protein, carbohydrates, fiber, zinc, as well as other essential nutrients from dairy, protein, veggies, fruit and grain while they develop lifelong healthy habits. Tip: make meal planning and preparation a family event.
Teen Scene meal plans cater to the teen of average weight and helps them willingly eating a healthy, well-balanced diet parents and teens can agree on. Meals are suited for the entire family and include plenty of calcium, iron, protein, carbohydrates, fiber, zinc, as well as other essential nutrients from dairy, protein, veggies, fruit and grain while they develop lifelong healthy habits. Tip: make meal planning and preparation a family event.
21 day Jump Start Detox Fruit for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Start with 14 days of fruit detox & cleanse followed by a 7 day low glycemic phase eating plan. The fruit detoxification and cleanse phase uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing. The primary protein source is derived from eggs. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55 to sustained high energy levels and better metabolic management for weight control
Start with 14 days of fruit detox & cleanse followed by a 7 day low glycemic phase eating plan. The fruit detoxification and cleanse phase uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing. The primary protein source is derived from eggs. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55 to sustained high energy levels and better metabolic management for weight control
21 Day Jump Start Detox Veggie for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Start with 14 days veggie detox and cleanse followed by 7 day low glycemic phase loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. Primary Protein is eggs, fish and some tofu. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan (not veggie) where the glycemic index rating of all carbohydrates is rated no higher than 55. Enjoy higher sustained energy levels and better metabolic management for weight control.
Start with 14 days veggie detox and cleanse followed by 7 day low glycemic phase loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. Primary Protein is eggs, fish and some tofu. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan (not veggie) where the glycemic index rating of all carbohydrates is rated no higher than 55. Enjoy higher sustained energy levels and better metabolic management for weight control.
21 day Jump Start Detox Meat for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Start by avoiding all dairy, gluten/wheat grains, caffeine, fish, shell fish and corn products. This plan includes organic chicken and beef protein and lentils and black beans for cleansing, high fiber fruits and vegetables. Enjoy low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. Chosen foods protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and added chemicals such as nitrates, and sulfites used to preserve meats.
Start by avoiding all dairy, gluten/wheat grains, caffeine, fish, shell fish and corn products. This plan includes organic chicken and beef protein and lentils and black beans for cleansing, high fiber fruits and vegetables. Enjoy low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. Chosen foods protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and added chemicals such as nitrates, and sulfites used to preserve meats.
14 Day Detox with Fruit for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Our fruit detoxification template uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing, healing and detoxifying the liver from environmental, lifestyle and emotional toxins that have been built up over many years. The liver is the first organ or filter that toxins from our GI tract pass through. Our well designed detoxification program removes toxins, restores a healthy digestive system leaving you feeling lighter, leaner and more focused.
Our fruit detoxification template uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing, healing and detoxifying the liver from environmental, lifestyle and emotional toxins that have been built up over many years. The liver is the first organ or filter that toxins from our GI tract pass through. Our well designed detoxification program removes toxins, restores a healthy digestive system leaving you feeling lighter, leaner and more focused.
14 Day Detox with Veggies for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Veggie Detox & Cleanse: Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily
Veggie Detox & Cleanse: Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily
14 Day Detox with Meat for Men & Women
Calorie ranges: 1200 for woman / 1600 for men
Meat Detox & Cleanse: This plan includes organic chicken and beef as your protein source along with lentils and black beans for cleansing. The elimination process begins by avoiding all dairy, caffeine, gluten/wheat grains, fish, shellfish and corn products. Enjoy lots of high fiber fruits and vegetables and low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. Foods chosen protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and any other added chemicals such as nitrates, and sulfites used to preserve meats.
Meat Detox & Cleanse: This plan includes organic chicken and beef as your protein source along with lentils and black beans for cleansing. The elimination process begins by avoiding all dairy, caffeine, gluten/wheat grains, fish, shellfish and corn products. Enjoy lots of high fiber fruits and vegetables and low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. Foods chosen protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and any other added chemicals such as nitrates, and sulfites used to preserve meats.
Teens Scene
Calorie ranges: 1000 to 2800
This meal plan caters to the teen of average weight to help them eat healthy, well-balance diets and develop lifelong healthy habits parents and teens can agree on while they get all the essential nutrients they need for proper growth and development. Daily teens get plenty of calcium, iron, protein, carbohydrates, fiber, zinc, as well as other essential nutrients in 4 + servings of dairy,, 4-6 ounces of lean meat, fish, poultry or dried beans per day; three servings of vegetables; two servings of fruit and at least six servings of grain products.
This meal plan caters to the teen of average weight to help them eat healthy, well-balance diets and develop lifelong healthy habits parents and teens can agree on while they get all the essential nutrients they need for proper growth and development. Daily teens get plenty of calcium, iron, protein, carbohydrates, fiber, zinc, as well as other essential nutrients in 4 + servings of dairy,, 4-6 ounces of lean meat, fish, poultry or dried beans per day; three servings of vegetables; two servings of fruit and at least six servings of grain products.
Childhood Obesity ( Low Cholesterol)
Calorie ranges: 1000 to 2500
This meal plan and its 7-day encourage and teach children to try a variety of healthy and tasty foods that are good sources of fiber, healthy fats, essential vitamins and minerals as well as disease fighting antioxidants. This meal plan coupled with doctor prescribed physical activity will help children get a handle on high cholesterol levels as well as help them reach a healthy weight. This low cholesterol meal template provides intake averages of less then 200 mg of cholesterol per day as well as less then 7 percent of total calories coming from saturated fats to help to lower total cholesterol and bad fat intake (saturated fat and trans fat) and ensure that children receive adequate calories and nutritional intake needed, according to gender, age and activity level, for proper development.
This meal plan and its 7-day encourage and teach children to try a variety of healthy and tasty foods that are good sources of fiber, healthy fats, essential vitamins and minerals as well as disease fighting antioxidants. This meal plan coupled with doctor prescribed physical activity will help children get a handle on high cholesterol levels as well as help them reach a healthy weight. This low cholesterol meal template provides intake averages of less then 200 mg of cholesterol per day as well as less then 7 percent of total calories coming from saturated fats to help to lower total cholesterol and bad fat intake (saturated fat and trans fat) and ensure that children receive adequate calories and nutritional intake needed, according to gender, age and activity level, for proper development.
Develop Healthy Eating Habits (9-13 yrs)
Calorie ranges: 1600 to 2600 Calories
55% carbs, 20% protein, 25% fat. Calorie intake depends on gender, age and activity level
The ideal meal plan for parents wanting to help their 9 to 13 year olds learn and continue healthy eating practices. Kids this age are easily influenced by media, friends and visual clues and require a helping hand to learn what is in fact healthy. Kids are taught what’s healthy, what will provide good nutrition as they develop into young healthy adults receiving the calories and nutritional intake they need, according to gender, age and activity level. The 7-day plan encourages and teaches children to try a variety of healthy and tasty foods that are good sources of fiber, provide essential vitamins, minerals and antioxidants and contain no added sugars.
55% carbs, 20% protein, 25% fat. Calorie intake depends on gender, age and activity level
The ideal meal plan for parents wanting to help their 9 to 13 year olds learn and continue healthy eating practices. Kids this age are easily influenced by media, friends and visual clues and require a helping hand to learn what is in fact healthy. Kids are taught what’s healthy, what will provide good nutrition as they develop into young healthy adults receiving the calories and nutritional intake they need, according to gender, age and activity level. The 7-day plan encourages and teaches children to try a variety of healthy and tasty foods that are good sources of fiber, provide essential vitamins, minerals and antioxidants and contain no added sugars.
Healthy Teen Years ( Ages 14-18 years)
Calorie ranges 1800 – 3200 Calories
50% carbs, 25% protein, 25% fat. Calorie intake depends on gender, age and activity level. The healthy teen years meal plans are designed to help teens 14 to 18 adopt permanent healthy eating habits by encouraging and empowering them to take responsibility for their health by becoming aware of the foods they eat. They grow and develop quickly and need a calorie and nutritional intake that will support their development, age, and gender and activity level. The 7-day menus include three healthy meals and two snacks daily to fit around their school and social schedule + lunches can easily be packed for school and dinners can be enjoyed by the entire family.
50% carbs, 25% protein, 25% fat. Calorie intake depends on gender, age and activity level. The healthy teen years meal plans are designed to help teens 14 to 18 adopt permanent healthy eating habits by encouraging and empowering them to take responsibility for their health by becoming aware of the foods they eat. They grow and develop quickly and need a calorie and nutritional intake that will support their development, age, and gender and activity level. The 7-day menus include three healthy meals and two snacks daily to fit around their school and social schedule + lunches can easily be packed for school and dinners can be enjoyed by the entire family.
Breast Cancer
Calorie ranges 1300 to 2100
Menus are for women serious about taking preventative steps to lower their risk for breast cancer. Meal plans are predominantly plant-based, low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium as well as high in fiber and whole-grains, which may help to fight breast cancer by lowering levels of estrogen in the body. Menus have a good source of unsaturated fats as well as being jam-packed with foods that contain phytochemicals.
Menus are for women serious about taking preventative steps to lower their risk for breast cancer. Meal plans are predominantly plant-based, low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium as well as high in fiber and whole-grains, which may help to fight breast cancer by lowering levels of estrogen in the body. Menus have a good source of unsaturated fats as well as being jam-packed with foods that contain phytochemicals.
Cancer Prevention (General)
Calorie ranges 1300 to 2100
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. They are high in fiber and whole-grains menus, predominantly plant-based; low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flax seed, and nuts, which may help fight breast 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. They are high in fiber and whole-grains menus, predominantly plant-based; low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flax seed, and nuts, which may help fight breast cancer.
Heart Disease
Calorie ranges 1300 to 2100
Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease The menus follow the American Heart Association guidelines to help reduce your risk of heart disease. They’re jam-packed with fruits, vegetables, a variety of whole-grain products, “good” fats and foods that contain soluble fibers, omega-3 fatty acids such as fatty fish, nuts and flax seed to help lower cholesterol and protect our heart health. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.
Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease The menus follow the American Heart Association guidelines to help reduce your risk of heart disease. They’re jam-packed with fruits, vegetables, a variety of whole-grain products, “good” fats and foods that contain soluble fibers, omega-3 fatty acids such as fatty fish, nuts and flax seed to help lower cholesterol and protect our heart health. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.
Osteoporosis (Bone Health)
Calorie ranges 1300 to 2100
The nutritional goals in maximizing bone mass and minimizing bone loss include adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. Meal plans help prevent bone loss by including essential nutrients from dairy products, fruits, vegetables, whole-grains, nuts and meats and soy foods, flaxseed, fish, beef, and eggs that are rich in important vitamins needed to prevent osteoporosis.
The nutritional goals in maximizing bone mass and minimizing bone loss include adequate intakes of calcium, vitamin D, magnesium, phosphorus, vitamin C, vitamin A, manganese, copper, iron, zinc and unsaturated fatty acids. Meal plans help prevent bone loss by including essential nutrients from dairy products, fruits, vegetables, whole-grains, nuts and meats and soy foods, flaxseed, fish, beef, and eggs that are rich in important vitamins needed to prevent osteoporosis.
Stable Blood Sugar
Calorie ranges 1300 to 2100
The Stable Blood Sugar Meal plans are meant to help people keep their blood sugar levels as stable as possible throughout the entire day by incorporating six meals everyday to help minimize dips in blood sugar levels. They’re packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.
The Stable Blood Sugar Meal plans are meant to help people keep their blood sugar levels as stable as possible throughout the entire day by incorporating six meals everyday to help minimize dips in blood sugar levels. They’re packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.
Stroke Prevention (DASH)
Calorie ranges 1300 to 2100
The Stroke Meal plan s follow the ideas of the “DASH Diet” (Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those with high blood pressure but also a heart-healthy eating plan. The Dash Diet is 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 as well as being jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables, loads of fruits and vegetables
The Stroke Meal plan s follow the ideas of the “DASH Diet” (Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those with high blood pressure but also a heart-healthy eating plan. The Dash Diet is 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 as well as being jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables, loads of fruits and vegetables
Gluten Free
Calorie ranges 1300-2300
The gluten free meal plans are filled with simple meal ideas that are naturally free of gluten as well as specialized foods that are produced without gluten. They can act as a learning tool but they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these templates should be used as a complement to their instruction.
The gluten free meal plans are filled with simple meal ideas that are naturally free of gluten as well as specialized foods that are produced without gluten. They can act as a learning tool but they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these templates should be used as a complement to their instruction.
Healthy Soy
Calorie ranges 1300 to 2300
The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating.. The plan incorporates at least 25 grams of soy protein per day = to three to four servings of soy protein-rich foods. Healthy Soy Plan is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products such as soy milk, tofu, soy yogurt + other healthy soy foods.
The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating.. The plan incorporates at least 25 grams of soy protein per day = to three to four servings of soy protein-rich foods. Healthy Soy Plan is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products such as soy milk, tofu, soy yogurt + other healthy soy foods.
High Fiber
Calorie ranges 1300 to 2300
High Fiber meal plans can be beneficial to your health and body weight since increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling and in turn help you eat less and lead to weight loss. They can reduce the risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function.
High Fiber meal plans can be beneficial to your health and body weight since increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling and in turn help you eat less and lead to weight loss. They can reduce the risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function.
Kosher
Calorie ranges 1300 to 2600
The Kosher plan has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed with good nutrition including fiber, healthy fats, vitamins and minerals. General Kosher guidelines have been implemented within these menus.
The Kosher plan has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed with good nutrition including fiber, healthy fats, vitamins and minerals. General Kosher guidelines have been implemented within these menus.
Lactose Intolerant
Calorie ranges 1300-2300
These menus 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. In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. The plan contains yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people.
These menus 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. In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. The plan contains yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people.
Organic Low Carb
Calorie ranges 1300-2300
The Organic Meal plans will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating and whether you opt for a low carb diet or a low fat diet.
The Organic Meal plans will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating and whether you opt for a low carb diet or a low fat diet.
Organic Low Fat
Calorie ranges 1300-2300
Our RD designed plans help meet your organic goals as a beginner or a pro at this style of eating. They are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.
Our RD designed plans help meet your organic goals as a beginner or a pro at this style of eating. They are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.
Vegan
Calorie ranges 1300 to 1900
These menus are for the strict vegetarian or vegan. They include no animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day.
These menus are for the strict vegetarian or vegan. They include no animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day.
Vegetarian / Low Fat
Calorie ranges 1700 to 2100
The low fat vegetarian plan provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs).
The low fat vegetarian plan provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some diary in the form of cheese and milk (no eggs).
Wheat Free / Low Fat
Calorie ranges 1400 to 1600
Five (5) small but frequent meals to increase metabolism. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. The Wheat Free Meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products.
Five (5) small but frequent meals to increase metabolism. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. The Wheat Free Meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products.
Low Glycemic (all day)
Calorie ranges 1300 to 2100:
Our Low Glycemic meal plans do all the figuring for you which allows you to easily follow and stick to a meal plan that contains low glycemic foods resulting in a longer, steadier release of energy, helping you to feel more alert and energetic through your day AND makes you less likely to binge eat because your blood sugar levels are in balance.
Our Low Glycemic meal plans do all the figuring for you which allows you to easily follow and stick to a meal plan that contains low glycemic foods resulting in a longer, steadier release of energy, helping you to feel more alert and energetic through your day AND makes you less likely to binge eat because your blood sugar levels are in balance.
Low (am) to High (pm)
Calorie ranges 1300 to 2100 :
The Low to High Glycemic Meal plan s are the opposite to the High to Low program where it incorporates low glycemic foods in the morning hours and high glycemic foods in the PM hours when activity levels may be greater.
The Low to High Glycemic Meal plan s are the opposite to the High to Low program where it incorporates low glycemic foods in the morning hours and high glycemic foods in the PM hours when activity levels may be greater.
High (am) to Low (pm)
Calorie ranges 1300 to 2100:
The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The Hi to Low Glycemic Meal plan s incorporates hi glycemic foods in the morning and afternoon for high energy and winds you down with low glycemic foods in the late afternoon and through the evening hours when you are less active.
The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The Hi to Low Glycemic Meal plan s incorporates hi glycemic foods in the morning and afternoon for high energy and winds you down with low glycemic foods in the late afternoon and through the evening hours when you are less active.
Lean Body Builder
Calorie ranges 2200 to 3200
This suites everyone wanting to shed body fat and for entry level body builders. Low fat/highest quality foods in a 5-6 meal daily maintain a high metabolism. Clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine of cardiovascular and resistance exercises.
This suites everyone wanting to shed body fat and for entry level body builders. Low fat/highest quality foods in a 5-6 meal daily maintain a high metabolism. Clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine of cardiovascular and resistance exercises.
Mass Builder
Calorie ranges 3200 to 4000
Designed with the hard-gainer in mind with meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This works in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plan s come from chicken, turkey, fish and red meats.
Designed with the hard-gainer in mind with meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This works in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plan s come from chicken, turkey, fish and red meats.
Paleo (Caveman)
The Paleo diet meal plans are based on eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.
Performance Training
Calorie ranges 1500 to 3000
Menus provide high quality whole grain and vegetable foods and on average 40 grams of dietary fiber for optimum performance needs. High fiber levels minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.
Menus provide high quality whole grain and vegetable foods and on average 40 grams of dietary fiber for optimum performance needs. High fiber levels minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.
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What Registered Dietitians are Saying
‘
As a Registered Dietitian I have completed a thorough nutritional assessment of the RD meal plans. I have evaluated all caloric levels, macronutrients and micronutrients available. As a registered dietitian I deem and approve these Meal Plan Templates to be consistent with guidelines that result in safe and healthy weight loss.”
Kimberly A. Tessmer, Registered Dietitian, Author, L.D. Specializing in nutrition, health, weight management
‘Based on my professional experience and qualifications I find these menus provide a nutrition and well balanced diet for individuals concerned with weight control and overall health. An added benefit to these menus is that they are tailored to individual diet preference and needs.”
Diane D. Spinder PhD, ND
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