TLDR? Spend a little extra time to read this one. It’s important.
1.     https://www.cdc.gov/physicalactivity/basics/age-chart.html
Meal plans and workouts for weeks 2-4 will land your inbox on Friday, so you have the whole weekend to shop for ingredients. Meal plan for week one will arrive your inbox on Saturday afternoon. Please send us a message if this conflicts with your schedule.
Snack recipes are here for you to have some variety, but if you find just one or two that you’d rather stick with, that’s totally fine! With snacks, feel free to keep it simple, just make sure they have some fat and fiber to keep you satiated between meals and that they are whole food, not processed. Remember, this is still a challenge you’re participating in! Snack ideas can be as simple as plain Greek yogurt with fruit, fruit with a handful of nuts, veggies with hummus or smashed avocado.
Tea- you can enjoy some plain non-caffeinated hot tea before bedtime if you don’t want to make the teas in the meal plans, or some hot water with lemon will also suffice. Feel free to skip this step altogether if you prefer.
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LEGAL DISCLAIMERS. Nutrition and fitness counseling is designed to improve your health and work in conjunction with your healthcare practitioners. These recommendations should not be construed as being a medical diagnosis, and the information you receive does not take the place of professional medical advice. Any recommendations we make about exercise, nutrition, supplements or lifestyle, should be discussed between you and your physician. Before starting any new diet and exercise program please check with your physician and clear any exercise and/or diet changes with them before beginning. We do not claim to help cure any condition or disease. Any information provided is not intended to diagnose, treat, cure, or prevent any disease. We expressly disclaim responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of any material provided to you as the client.
Just as with David’s exercise plan, consult your physician or healthcare provider before starting any dietary protocol- including this one. Give your healthcare provider this information so that he/she can make accurate recommendations. If you have an underlying health condition, it is imperative you are cleared by your physician to participate in this program. If you have any allergies or intolerances to any of the ingredients in the meal plans, make sure you exclude those ingredients from the recipe. Please send me a message if you need a recommendation for an appropriate substitution.
Recipes are scaled to the number of servings needed for the entire week for one person. If you are feeding more than just yourself, you’ll need to scale the recipes accordingly. Most of the meal plans are around the 1700-1800 (daily) calorie range, but they will vary from 1700-1900 calories. This is not a weight loss program. The purpose of this program is to focus on whole, real food and not fret so much about the caloric intake. If you’re still hungry, you can increase the recipes or snacks. If you’re feeling too full, save the rest for leftovers or freeze for a quick go-to meal in the future. If you need a meal plan for specific caloric or macronutrient intake, additional meal plans can be purchased and start at $49.
There will not be a credit towards the purchase of additional tailored meal plans from the purchase of this four-week program, and meal plans are subject to the same legal disclaimers.