40-30-30 Meal Plan Collection
- 40-30-30 Meal Plan – 1500 Calories
- 40-30-30 Meal Plan – 1800 Calories
- 40-30-30 Meal Plan – 2100 Calories
The primary goal of this Meal Plan is to stay “in the Zone” – that balance among carbohydrates, protein, and fat, for all meals and snacks throughout the day in the ratio of 40% carbohydrates, 30% protein, and 30% fat. Each recipe and snack is held to within 3% of being a 40/30/30 calorie ratio. This variation is well within the margin of error introduced by variations in measurements and variations in the actual nutrients found in foods (which often vary +/- 5%).
- Balanced Weight Loss Meal Plan – 1200 Calories
- Balanced Weight Loss Meal Plan – 1600 Calories
- Balanced Weight Loss Meal Plan – 2000 Calories
The primary goal for these Meal Plans is to deliver a healthy, balanced eating plan that is nutritious, low in calories, and relatively low in fat. As with all calorie restriction diets, it is wise to consult with your dietitian or physician before starting. We recommend you drink at least 64 ounces of water each day and strongly consider taking a daily multi-vitamin/mineral supplement since your food intake will be restricted. Taking the supplement will help assure you are getting adequate nutrition.
- Heart Healthy Meal Plan – 1300 Calories
- Heart Healthy Meal Plan – 1800 Calories
- Heart Healthy Meal Plan – 2300 Calories
The plans in this collection are designed to provide approximately 15% to 20% of their calories in from protein, 45% to 60% of calories from carbohydrate, and 20 to 30% from fat. These plans are very low in saturated fat and rely on healthier fats such as Omega fatty acids and healthy oils such as olive oil. These plans limited cholesterol to a maximum of 300 mg daily. These plans can help you reduce three of the major risk factors for heart attack – high blood cholesterol, high blood pressure, and excess body weight. Following a sensible Meal Plan can also reduce your risk of stroke, because heart disease and high blood pressure are major risk factors for strokes. This Meal Plan Collection replies on an abundance of fresh deep water fish, boneless and skinless chicken breast meat, fruits, vegetables, and whole grains.
- High Protein Body Building Meal Plan – 1500 Calories
- High Protein Body Building Meal Plan – 2000 Calories
- High Protein Body Building Meal Plan – 2500 Calories
This High Protein Meal Plan is designed to provide the proper nutrition for athletes working very hard to increase their muscle mass. Of course, much attention is also focused on providing the nutrients required for health and well-being. The protein intake in this plan is controlled about 30% of daily calories. Protein sources in this plan include high quality, lean protein sources such as poultry, lean beef, eggs, and low fat dairy. Carbohydrate levels are maintained at approximately 40% of daily calories. The carbohydrates in this plan are primarily those that have a low Glycemic Index. Fat provides about 30% of calories in this Meal Plan. Emphasis is on healthy fats, including fatty fish such as salmon and tuna, olive oil, nuts, and seeds.
- Low Carb Weight Loss Meal Plan – 1200 Calories
- Low Carb Weight Loss Meal Plan – 1600 Calories
- Low Carb Weight Loss Meal Plan – 2000 Calories
The Low Carb Meal Plan is superior to many other low carbohydrate diets in that it offers a range of calorie levels for different weight loss needs. It is lower in total fat and sodium. It adheres to the nutritional guidelines established by the American Dietetic Association, the American Heart Association, and the Food Guide Pyramid. The Low Carb Meal Plan is less restrictive and is therefore easier to follow. This low Carb Meal Plan is also low in total fat, low in saturated fat, and rich in monounsaturated fat… making these plans heart healthy. All calorie levels adhere to the nutritional guidelines established by the American Dietetic Association, the American Heart Association, and the Food Guide Pyramid.
The most salient feature of this collection of Meal Plans is that they contain no animal products. These plans exclude meat, fish, poultry, dairy products, and eggs. Although a diet of this type can be healthy, there are several considerations that every Vegan must address. Because cholesterol is available only from animal sources, these Meal Plans contain no cholesterol. They are also low in saturated fat, which is also primarily found in animal products. (Interestingly enough, the most highly saturated of all fats – the tropical oils – come from plants.) The fat content of these Meal Plans average about 26% of total calories, primarily from monounsaturated and polyunsaturated fats. The frequent use of nuts and seeds in these plans provides the essential Omega-3 and Omega-6 fatty acids as well. When eating flax seeds, be sure to grind them up before eating them to allow for proper digestion and absorption.