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%
Meal Type: High Fiber
A high fiber diet can be beneficial to both your health and body weight. High fiber diets have been linked to a reduced 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. In addition, increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling. This in turn can lead to weight loss. This High Fiber Template incorporates the recommendation of 20 to 35 grams of fiber daily and includes a mix of both insoluble and soluble fiber. If your current diet is low in fiber, increase your intake slowly. And stay hydrated when on a higher fiber diet by drinking adequate amounts of water.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 60% / 25% / 15%
Meal Type: Kosher (Low Fat)
The Kosher template, as with our original Weight Loss template, 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 meal plans.
Disclaimer: To ensure a total Kosher diet, the user of these meal plans is advised to check all food labels for proper Kosher symbols. In addition, when meal planning, all other Kosher laws and practices must be followed.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Lactose Intolerant (Not Dairy Free)
Lactose intolerance is caused by the deficiency of lactase, a digestive enzyme. People can have different degrees of lactose intolerance. It is advisable to consult with your physician to confirm a diagnosis and to determine your personal degree of intolerance. Many people can tolerate some dairy, depending on its form. 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 Templates contain yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people. Many types of yogurt contain “active-live cultures”, which help to digest some of the lactose, making it easier to tolerate.
Disclaimer: The Lactose Intolerant Templates are meant for the person with mild to moderate lactose intolerance who can tolerate some lactose. They are NOT dairy-free.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: 55% / 25% / 20%
Meal Type: Organic Low Carb & Organic Low Fat
One of the newest trends, according to industry polls, is an organic diet. Foods that carry the “USDA Organic” seal certify that they have been grown and processed according to strict criteria. Specifically they are free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances. However, this doesn’t mean they are completely pesticide-free. A few synthetic and botanical pesticides are still allowed. The Organic Templates 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. Both meal plans incorporate nationally recognized brands of packaged organic foods. These Templates 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.
Disclaimer: For produce it is up to the user of these meal plans to ensure they purchase organically grown produce in their local supermarket.
Calorie ranges available: 1300, 1500, 1700, 1900, 2100, 2300
Balanced ratios: Low Carb – 40% / 30% / 30%; Low Fat – 55% / 25% / 20%
Meal Type: Vegan Lifestyle
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 contain plenty of healthy soy also.
Calorie ranges available: 1300, 1500, 1700, 1900
Balanced ratios: 55% / 20% / 25%
Meal Type: Vegetarian Lifestyle
The Low Fat Vegetarian meal 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 dairy in the form of cheese and milk (no eggs). 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. The Low Fat Vegetarian meal plan is very popular amongst active male and female adults to burn fat and maintain muscle.
Calorie ranges available: 1700, 1900, 2100
Balanced ratios: 50% / 25% / 25%
Meal Type: 21 Jump Start - 14 Day Fruit Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: 21 Jump Start - 14 Day Meat Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men
Meal Type: 21 Jump Start - 14 Day Veggie Detox & 7 Day Low Glycemic
Calorie ranges available: 1200 for women, 1600 for men