Online Meal Planning with Mobile App Synchronization

With over 50 available meal templates, our online based meal planner service is one of the most robust available on the market. Choose a one time Ready-To-Print template to use as a guide or try our subscription service for full planning and logging.

Our common meal plan supplies 7 days of structured meals, divided into 3 main meals and 3 snack meals. Calories are distributed proportionately throughout the daily meals for a balanced schedule.

Each meal plan is available in multiple caloric daily totals, to accommodate your individual calorie needs. View our meal plan section to get a description of each plan as well as the different calorie options available to you.

Meal Type: High to Low Glycemic

The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The values on the glycemic index chart are based on pure glucose. Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a good base to compare other foods to. Glucose is given the value of 100 and all other foods are compared to that number. The closer a food is to the value of 100, the faster it will be absorbed into your bloodstream and the faster the body will use it up. The lower the number is the slower it is absorbed into your bloodstream. The glycemic index only applies to foods that contain carbohydrates. That includes every food group except the meat and fat group. The High to Low Glycemic Templates 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.

Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%

Meal Type: Low to High Glycemic

The Low to High provides the opposite glycemic management of the High to Low meal plans. This glycemic management plan provides foods for those individuals who are more active mid to late day. It recommends low glycemic foods in the morning and ramps up during mid day and evening hours.

Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%

Meal Type: Low Glycemic

The Low Glycemic Templates do all the figuring for you. Following these menus helps you follow a diet that contains low glycemic foods. Most of the foods contained in these menus have a glycemic index of around 50 or less. Following a diet full of lower glycemic foods can help keep your blood sugar level from falling too rapidly. Low glycemic foods do not cause your body to release as much insulin into your bloodstream and as a result are broken down over a longer period of time. The result is a longer, steadier release of energy, helping you to feel more alert and energetic through your day. By following these menus you will also be less likely to binge eat because your sugar levels are in balance.

Calorie ranges available: 1300, 1500, 1700, 1900, 2100
Balanced ratios: 45% / 30% / 25%

Meal Type: Gluten-Free (Low Fat)

Celiac disease affects as many as 2 million Americans. These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley. There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life. Learning and following a gluten-free diet are not easy tasks. People with celiac disease need help learning how to manage their diets and their lives. The Gluten-Free Templates are one tool to help you get started. These meal plans are full of simple meal ideas that are completely gluten-free. They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. These meal plans can act as a learning tool. However, they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these meal plans should be used as a complement to their instruction. If you suspect celiac disease, it is extremely important that you are properly diagnosed before beginning a gluten-free diet.

Disclaimer: Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients. Manufactures continually make changes to ingredients and/or production methods without notice.

Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%

Meal Type: Healthy Soy

Soy is being touted as the health food of the decade. Soy is a plant-based food that is loaded with protein (including essential amino acids), fiber, calcium, and iron. Soy is low in saturated fat, contains no cholesterol and is an excellent source of isoflavones. 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 plus provides the tool to help increase soy in your diet. This template incorporates at least 25 grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods. This Healthy Soy Template is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products including soy milk, tofu, soy yogurt, and other healthy soy foods.

Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60% / 25% / 15%