Free Custom Fitness Meal Planner

Welcome to the free fitness meal planner. This software will plan out healthy meals with the proper portion sizes to help you achieve your fitness goals in the minimum possible time. You can bulk, cut, or just maintain your weight with a very simple and healthy nutritional plan. This meal planner is for those who are serious about their health and nutrition - athletes, bodybuilders, models, and weekend warriors alike. The entire meal planning process can be done in less that 2 minutes and best of all, there are no accounts to set up or passwords to remember. When you are done planning your meal you get a link to your personal meal plan that you can forward to others. To get started, answer these quick eight questions to establish your metabolic rate and goal of your meal plan, then click on the button to plan your meals:
Step 1: Enter Your Gender
 
Step 2: Enter Your Weight
Pounds:
Kilograms:
Stones:
 
Step 3: Enter Your Height
Centimeters:
Inches:
 
Step 4: Enter Your Age
 
Step 5: Number Meals/Day
 
Step 6: Goal
 
Step 7: Nutrition Type (help?)
 
Step 8: Amount of Cardio
You wont find fast foods, TV dinners, or any junk food in the food options. If you insist on every meal being mouth watering sandwiches, lasagne, or chicken cordon blue then this meal planner will not help you. All the meal plans you find here are very healthy and you could do them four years on end and your doctor would love you, even the low carb nutritional plan. The one exception is the contest prep diet but that is very very short term use only (under 3 weeks) and is not meant as a nutritional plan for long term use. This meal planner does not require any 'cooking' nor are there any recipies, it requires simple preparation of wholesome, unprocessed ingredients.

To help you decide which nutrition type is best for your goals, here is a description of each nutrition type in this free custom fitness meal planner:

Medium Carb nutrition means a fair amount of high quality carbohydrates, typically with 40%-50% coming from quality complex carbohydrates. Most bodybuilders who are bulking or are doing a slight cut (say, less than 15% reduction) will use this nutritional plan. The carbohydrate sources are from things like legumes, whole grains, vegetables, and fruits. This type of nutrition is great for those who are very active and need quality energy sources and for those who seek to maintain their weight or those who are bulking. It can be used if you are cutting to lower your bodyfat but it can be problematic when used in this way but this is a very healthy nutritional plan to live on 365 days a year.

Low carb nutrition means very limited carbohydrates, typically 15%-25%. The carbohydrate sources in a low carb diet are from vegetables rather than from very starchy things like breads, legumes, fruits, and whole grains. Low carb diets are of most value when you are trying to lower you bodyweight and remove fat. There are many diets out there that have their own little twist on the low-carb angle but they are all similar to this. A Word of warning about my version of low carb nutrition is in order. Many low carb diets out there let you get away with nutritional murder, not me. You will not find bacon anywere on my list of foods, nor salami, nor deep fried pork rinds, nor cheese. Low carb diets by necessity need to have lots of fat in them but the fat I put into these meals are very healthy fats. In addition, a lot of the low carb diets out there are completely void of vegetables and any sort of fiber at all which can lead to significant digetstional tract health issues, again, not a problem with my healthy version of low carb here. You can bet that these low carb meals will be packed with healthy low net carb vegetables so it makes this nutritional plan healthy to maintain long term if desired. Although you could use low carb for bulking and gaining weight, I dont recommend this.

Vegetarian nutrition means no beef, fish, chicken, pork, or shellfish. High quality protein sources available to vegetarians are things like eggs and dairy along with protein from plant sources like soy, pea, or rice. Note that many people seem to think that vegetarians are at some disadvantage when it comes to adding muscle mass and getting stronger. False! Eggs and dairy products have even higher protein quality than meats like chicken, beef, pork and fish.

Vegan nutrition means that none of the foods may come from animals - period. That means no milk, no eggs, no caviar, no nothing. If it touched an animal, its not vegan. In my opinion, vegans are at a significant disadvantage when it comes to adding muscle mass. Although you can consume sufficient grams of protein from plant sources like legumes(beans), soy, peas, and rice, the problem is that you need to derate the protein because of digestability and quality. Vegan nutrition can be very, very healthy but like everything, the devil is in the details. There are vegans who are clinically obese because they eat potato chips, french fries, and cookies all day long. On the other hand, there are health based vegans like Dr McDougall and his followers who believe in only eating unprocessed legumes, nuts, seeds, and whole grains. In my opinion, it doesnt get much healthier nutrition than that. Its not optimal for bodybuilding but its sure healthy. Vegans will hate me for saying this but vegan is a bit like paleo without the meat. I suppose that because vegan came centuries before paleo that it would be much fairer to say that paleo is vegan + meat. :)

Mediterranean is not a diet, its a philosphy, and a very healthy one at that. Although you *can* lose weight as easily on the Mediterranean nutritional plan, it makes for a excellent nutritional plan 365 days a year because its so easy to adhere to. In this plan you eat a lot of foods in their natural state. Fresh vegetables, legumes, whole grains, nuts, fruits, and seeds. The fats in this diet come from plant sources like olives and rapeseed oil rather than from animal sources like lard. Processed carbs like cookies, cakes, crisps, and chips are not part of this diet. Because I am a very health minded guy,

Contest prep diet is a very niche, short term diet and its not for general purpose use. It is for people who are competing in a physique show, bodybuilding show, or models getting ready for a very important photo shoot. Its a low carb diet but with all foods removed that can cause bloating and water retention. This is a very unpleasant nutritional plan becuase of the very limited choices of foods that are available. Typically you would only use this nutritional plan the last 3 weeks before your show date.

Ketogenic diet is a special case of the low-carb diet. It is even lower in carb than a low carb diet which means that there are fewer low net-carb vegetables and more nuts and oils. Otherwise, the keto nutritional plan is simlar to the low-carb meal. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted to glucose which is transported around the body for energy. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketones which server as the energy source. An elevated level of ketone bodies in the blood, a state known as ketosis. Keto is a great way to lose fat but it makes for a difficult long term nutritional plan because our world is not keto. Non-keto temptations are everywhere. I know of some members at sweat4health who have made keto part of a healthy, long term nutritional plan but its not for everyone.

Carb Cycling Coming soon. For now, please use my carb cycling meal planner. Carb cycling is a diet, not a nutritional plan. It has a very specific, special use for people who already have bodyfat under 9% who want to fool their bodies into allowing them to drop down to 5% type levels without losing muscle mass. If you are not trying to get scary-ripped for a photo shoot or a competition then the low-carb diet has no benefit for you whatsoever over just using the low-carb diet or the medium-carb diet and those are a lot easier to maintian long term.

Paleo nutrition is a back to basics type nutritional plan. The idea here is that the foods we ate a thousand years ago are healthier than those we are eating today, and who can argue with that? Certainly not me! What that means is more of a hunter-gatherer type diet, as we understand it. More protein and less carbs. The carbs eaten in the paleo nutrition plan are non-starchy vegetables that would have been around for the picking rather than cultivated grains and roots like wheat and potatos. Some things that are never eaten in a paleo type nutritional plan are dairy products, grains, legumes, and anything that is processed - that can be oils, sugars, or anything else. If it wasnt just alive, or it wasnt just picked then its NOT paleo. If it came in a box, bottle, or plastic wrapper, its not paleo. If its square, round, or cube shaped, its not paleo. You get the idea. A lot of people are trying to make a buck off the paleo craze by making ridiculous things like "paleo cookies", lol! Paleo means unprocessed and many medical professionals acknowledge that eating unprocessed foods is key to health. In the paleo meal plans, its important to mind the quality of the meat. Modern agri-business produced meats in America are full of antibiotics, hormones, and the animals have been cross-bred beyond recognizability to a 19th century farmer. Stick to grass fed, free range, organic meats.

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