Meal Plans
Based on your chosen form of training and personal goals, decide which one of our meal plans appeals to you most. Then let us customize it for you, so that together we can make your dreams and desires a reality.
40-30-30 Meal Plan
40/30/30 menu plans are designed so that of your overall daily calories, 40% is derived from carbohydrate, 30% from protein and another 30% from fat. In addition to the overall day fitting the 40/30/30 approach, when possible, each individual meal and snack is as close to 40/30/30 as possible. The concept behind this “zone” eating style is that it helps increase satiety and stabilizes insulin response and blood sugar levels.
MaleBuilder for Body Building Men Meal Plan
Looking to gain lean muscle mass? Creating a flawless physique is in your reach. The perfect plan will boost your muscle gains and healthy fat loss and is essential in getting ripped. Without the proper diet and nutrition a muscular, lean and strong body just won’t happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Drink plenty of water and be consistent with your eating and your workouts.
FemBuilder for Body Building Women Meal Plan
Looking to gain lean muscle mass? Creating a flawless feminine physique is in your reach. The perfect plan will boost your muscle gains and healthy fat loss and is essential in getting lean, toned and muscular. Without the proper diet and nutrition a muscular, lean and strong body just won’t happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Drink plenty of water and be consistent with your eating and your workouts.
StrongAsBone Meal Plan
Bone Building menu plans put an emphasis on the minerals linked to keeping bones dense – calcium, phosphorus, fluoride and magnesium. Each plan highlights both dairy and non-dairy calcium sources so you’re apt to see at least two or three servings from the milk group each day along with bone mineral-rich fruits and vegetables. Following the Bone Building eating plans is only part of the goal thought; make sure your fitness plan includes weight bearing, strength training exercise.
AncientNaturale Meal Plan
This diet is based on the presumed ancient diet of wild plants and animals that humans consumed during the Paleolithic period. The contemporary version consists of foods that can be hunted and fished such as meat, fish/seafood, vegetables, fruit, roots, nuts (no peanuts or cashews), eggs, insects, mushrooms, herbs and spices. It excludes grains, legumes, dairy, white potatoes, salt, refined sugar and processed oils. The macronutrient breakdown is 30% carb, 30% protein and 40% fat per day
DiabetiCare Meal Plan
Diabetes “Care” menu plans are designed for both the person with diabetes as well as anyone considered “prediabetic” and working to prevent the diagnosis. Each daily menu consists of no more than 50% of its calories from carbohydrate. Each meal and snack includes a mix of nutrients to insure a slower rise of blood glucose after eating. When possible, concentrated carbohydrates like juice, sweets, sodas and desserts, were eliminated from the plans.
BodyPerfect Phase 1
Phase one is a low glycemic eating plan. Drink lots of water, stay away from fizzy drinks, juices and anything with sugar in it. No dairy milk as lactose is full of sugar. The quantities are not as important as after first day you will find out how much to eat. Ensure you are taking 500 mg of vitamin C per day as well a 400 IU of Vitamin #, 200 MCG of Selenium and a good multivitamin with at least 400 MCG of folic acid and 1000 IU’s of Vitamin D. No iron & no preformed Vitamin A (retinol).
BodyPerfect Phase 2
Changing bodies, changing lives forever. Thermogenic Vegetables and fruits can be included in phase two after seven days – Asparagus, Broccoli, Cabbage, Cauliflower, Celery, Tomatoes, Peppers, Carrots, Lettuce, Mushrooms, Radicchio, Radish and Spinach. In moderation – melted butter, cheese, sunflower seeds and dressings. Wednesday and Sunday nights are Nutritional Holidays.
BodyPerfect Phase 3
Phase three is the final phase eating plan. You will alternate eating every other day with the two plans. You may eat lean protein from chicken, fish, lean beef or ostrich only.
EnduroAthlete Meal Plan
Meal plans for the Endurance Athletes include a greater amount of carbohydrates to help fuel your endurance training. Of the calories in each day’s menu, approximately 65% are carbohydrate insuring that your muscles contain ample glycogen (stored carbohydrate) to feed your working muscles. The high carbohydrate plan also allows your muscle and liver glycogen stores to be replenished, a critical part of endurance training, especially when you’re training multiple days in a row.
BurnFat Meal Plan
Fat Burner menu plans have been created to contain fewer calories than your calculated daily need. This insures that the day after day calorie deficit you’ll have results in your body burning stored fat to fuel its daily activities. The Fat Burner meal plans also make sure to include fat and/or protein at each meal and snack to maximize your satiety since you’re eating less overall calories.
OmniTarian
OmniTarian eating is like being a casual vegetarian which means one would have two or more meatless days in any given week. Our meal plans will have 1 vegetarian followed by two non-vegetarian days. Menus are built around vegetarian foods such as beans, nuts, whole grains and fresh produce.
FreeGlute Meal Plan
Gluten-free menu plans don’t include any wheat, rye or barley containing foods. Instead, there is an emphasis on the foods that are safe for people with celiac disease to eat such as fruits, vegetables, beans, nuts, seeds and dairy. As always, make sure to take precautions when purchasing foods and look for products that are labelled Gluten-free (GF)
HealthyDiner Restaurant Meal Plan
Body Physics is pleased to offer members a Healthy Dining meal plan, perfect for those who enjoy eating out. This meal plan identifies dietician-approved menu items from many of the nation’s most popular restaurants — fast food to upscale dining — all of which participate in the Healthy Dining Program and are featured on HealthyDiningFinder.com. Healthy Dining menu items focus on lean proteins, fruits and vegetables, and whole grains. For more choices, please visit www.healthydiningfinder.com
AllDayNibbler Meal Plan
This plan consists of six to eight mini meals per day. Only water and non fat milk are allotted beverages. This meal plan consists of Egg whites (no yolks), fat free dairy, vegetarian foods, high in fruits, vegetables, grains, beans and legumes. The diet is free of refined flours or sugars. The macro nutrient preference for this plan is 75% complex carbohydrates, 15% protein, and 10% fat (Similar to Dr. Ornish eating style).
IntelliHeart Meal Plan
Heart Smart menu plans emphasize the two nutrients that have the greatest impact on cholesterol and heart disease – fiber and fat. Your daily menu plans include at least 25 to 35 grams of fiber and emphasize whole grains like whole wheat bread and pasta, brown rice and oats. In addition, all of the added fats used in the Heart Smart plans are either monounsaturated or polyunsaturated, the “good fats” that help lower bad cholesterol
FiberFull Meal Plan
High Fiber menu plans are designed to have you eat at least 30 grams of fiber per day. Each plan has a mix of the two main kinds of fiber, soluble and insoluble, because one helps with heart disease prevention and the other improves intestinal health and can lower the risk of certain types of cancer. It’s important that you drink plenty of water when following our High Fiber plans, especially on the days you exercise!
BeachBody Meal Plan
If you want a lean and sexy body that is ready to hit the Beach – this meal plan is for you. Five meals per day that are rich in produce, good carbohydrates (complex), high lean protein, and healthy fats. Fuel up and lean out with a diet rich in unprocessed foods.
DeepCleanse Meal Plan
Need to cleanse and detoxify? Each day will consist of 3 meals, 1 snack and 2 cleanse drinks each day. Main beverages are water, juice, milk. The cleanse drinks and foods will include cleansing items such as ginger, lemon juice, vinegar, cayenne pepper, fresh and raw fruits, vegetables, green tea, coconut water, flax, anti-oxidant juice and much more. The macro nutrient break down will consist of 45-65% carbohydrates, 10-20% protein, and 20-35% fat per day.
BPHTCare Hypertension Meal Plan
Hypertension-aware menu plan mimics the well established D.A.S.H. plan – Dietary Approaches to reduce Hypertension. Each daily menu emphasizes fruits and vegetables, along with low fat dairy and lean protein. In keeping with the DASH principles, low sodium foods are emphasized when possible and added fats are the heart-protective kinds, such as nuts, olive oil, and avocado.
MealTerranean Meal Plan
This meal plan is rich in fresh produce (go organic), healthy doses of omega-3 rich fats like olive oil, lean meats, unprocessed foods and a good dose of portion control. Enjoy fresh fruits and vegetables from your garden or local farmer’s market and watch the fat melt away.
VegiOvoLacto Meal Plan
Body Physics meal plans for the Ovo-Lacto Vegetarian contain no meat, fish or poultry and instead focus on proteins coming from eggs and dairy foods. The meals emphasize fruits, vegetables and whole grains too insuring that your daily nutrient needs are met and that at least 15% of your calories come from protein.
PregiSmart Meal Plan
This meal plan follows all of the latest advice for expectant moms. Each daily plan consists of 3 meals and at least 2 snacks to insure that you eat frequently enough to prevent the common pregnancy discomforts – nausea, heartburn and decreased energy. When possible, the foods chosen are rich in calcium, iron and folate, three key nutrients that support a healthy pregnancy.
AthloStrength Meal Plan
Body Physics menu plans for the Strength-trained Athlete includes a greater amount of protein to help your muscle recovery and growth. Of the calories in each day’s menu, approximately 25% are protein insuring your protein status allows for maximum results from your training. The menu plans contain ample carbohydrate too (~55%) so your body has adequate fuel and energy.
VoluProFibre Meal Plans
The goal of this meal plan is to eat a diet rich in very low energy dense foods such as fruits, vegetables, non fat milk, soups, grains, cereals, lean meats, beans, legumes, stews. High energy foods are not recommended.
AllVegan Meal Plan
Vegan menus contain no animal foods whatsoever, so you’ll find no meats, seafood, poultry, eggs or dairy products. Vegans are known as “strict vegetarians” and because of this eating style their diet is naturally low in saturated fat and cholesterol. When a vegan eats ample fruits, vegetables and whole grains their diet is high in fiber and phytochemicals, natural plant nutrients shown to reduce the risk of chronic diseases. Vegan menu has at least 15% of its calories as protein.
VinoLover Meal Plan
This healthy meal plan includes fresh foods, mostly vegetables, whole grains, nuts, olive oil, lean meats and if you are of age – some fabulous wine! There are ten super foods in this menu – almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains – try to go organic and skip anything that has been genetically modified. Enjoy a lean and healthy body with the wine country meal plan.