Have you been struggling with weight loss? Tried many remedies to no avail? A Strong Life offers several realistic weight loss approaches to help you to achieve long-term weight loss success. Choose from one of the following weight loss meal plan options to begin weight loss, that stays off! Keto, Paleo, Mediterranean, to name a few. All Meal Plans Available to You »
Some Examples Include:
Ketogenic Collection
(1300, 1500, 1700 calories)
VLCDs (500, 800, 900, 1000 calories)
25% CHO, 5% PRO, 70% FAT
Creator: Dr Washington Bryan, MD
The main difference between a regular low carb diet plan and a ketogenic diet plan is the amount of carbohydrate and protein allowed on a daily basis:
- A ketogenic diet plan requires tracking the carb amounts in the foods eaten and keeping carbohydrate intake between 20-50 grams per day. The daily protein requirement will be moderate. The balance of calories will be from fats. These ratios ensure ketosis which is the main objective of the ketogenic diet.
- The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. Since a ketogenic diet reduces hunger, most find they don't really need to get involved in calorie counting, unless one feels more comfortable tracking them.
The key to understanding a ketogenic diet plan is to remember that one is swapping out the carbs in the diet with a higher fat and a moderate protein intake.
Why high fat and moderate protein? Fats have no effect on blood sugar and insulin levels. Protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat protein, about 56% of any excess protein will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and put the brakes on the body's ability to release and burn fatty acids (go into ketosis).
True Paleo FODMAP
(20% carb, 30% pro, 50% fat)
(1200 Calories thru 1600 Calories)
Creator: Nell Stevenson, MS
There are a few extra foods, in addition to the standard Paleo diet, that one needs to avoid if following a low FODMAP diet. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be and put an end to GI distress from eating certain foods.
Key features include:
-Five balanced meals per day, including breakfast, lunch, dinner and two snacks
-Tonight’s dinner = tomorrow’s lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios
-All meals are composed of whole, True Paleo foods. Nothing processed.
Try eating this way for just one month and support your body in its effort to become less ‘irritable’ (pun intended!)
True Paleo Autoimmune (AIP)
(25% carb, 25% pro, 50% fat)
(1200 Calories thru 1600 Calories)
There are a few extra foods, like nightshade plants, nuts, seeds and egg whites, in addition to the standard Paleo diet, that one needs to avoid if dealing with an autoimmune issue. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be, and focus on everything you can eat, rather than feeling like you’re in food jail!
Key features include:
-Five balanced meals per day, including breakfast, lunch, dinner and two snacks
-Tonight’s dinner = tomorrow’s lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios
-All meals are composed of whole, True Paleo foods. Nothing processed.
Try eating this way for just one month and support your body in its effort to become less inflamed.
30 Day Weight Loss for Men and Women
(1800 calories thru 2800 calories)
Mixed macronutritent ratios
Created by Kim Tessmer RD, LD and Suzanne Fisher, RD, LD
Week 1&2:
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.
Week 3:
The Weight Loss meal plan has been designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. 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 Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
Week 4:
These menus are low-carb (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carb”, but contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products.
Intermittent Fasting 16:8
30% protein, 40% carb. 30% fat
Creator: Suzanne Fisher, LD RD
The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours. Re-feeding should occur within an 8 hour time frame once the fast is broken. If wake time is 6:00 - 7:00 am, break the fast at noon. Spend the afternoons and evenings in the fed state.
A sample day is:
1:00 pm - Largest meal
4:00 pm - Medium meal
8:00 - 9:00 pm - Smallest meal
Begin fast after last evening meal. During the fasting phase, no calories are consumed. Though, ½-1 teaspoon of milk can be added per each cup of coffee. Calorie free sweeteners, diet soda and sugar free gum are all allowed during the fasting phase.
Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.
Intermittent Fasting: Alternate Day
30% protein, 40% carb. 30% fat
Creator: Suzanne Fisher, LD RD
The Alternate Day Fasting meal plan encourages reduced intake every other day. On fasting days, only consume 20-25% of target calories for a maximum of 500 kcal per day. There are no strict guidelines regarding what to eat and drink on fasting days. It is best to stick to high protein foods and vegetables, as well as low-calorie or calorie-free beverages.
On fast days, one big meal can be consumed late in the day or intake can be broken up into 2 to 3 daily meals.
On non-fast days, target calorie intake is encouraged. We have developed non-fast days that are rich in heart healthy fat, contain moderate amounts of lean protein and loaded with phytonutrient rich fruit and vegetables. Vegetable intake is unrestricted.
Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.
Intermittent Fasting 5:2
30% protein, 40% carb. 30% fat
Creator: Suzanne Fisher, LD RD
The 5:2 Intermittent Fasting meal plan follows a pattern of 1-2 fast days per week, yet not on consecutive days. Users are not to exceed 2 fasts per week with 5 days of healthy balanced eating.
On fast days, users only consume tea, coffee, plain or sparkling water. Normal eating is resumed after 24 hours. For example: begin fast at 7:00 pm and resume normal eating at 7:00 pm the next day.
No specifics on what you can eat post fast. On non-fasting days there are no specific dietary guidelines. We have however ensured that non-fasting days are varied, balanced and rich in lean protein, whole grains and phytonutrient fruit and vegetables. It is encouraged to consume 20-30 grams of high quality protein every 2 to 4 hours for a total of approximately 100g/day.
Note: All templates are presented in calorie ranges including 1200, 1400, 1600, 1800, 2000 and 2200.
Mediterranean
(50% carb, 20% pro, 30% fat)
Created by Kim Tessmer RD, LD
The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This Template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this Template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans.
In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats. The emphasis of this Template is a simple but reasonable diet that features healthy foods and a sensible approach to good health.
North Beach Diet - Phase 1 (Weight Loss)
(45% carb, 30% pro, 25% fat)
Creator: Kimberly Tessmer, LD RD
The North Beach diet takes a healthier approach to the other popular beach diet. Phase 1 looks at the entire picture to achieve the right nutritional balance to help you lose those extra pounds. With this Template you will enjoy the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. The North Beach Template helps you to moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. You will enjoy healthy meals and regular snacks that will keep your energy up while reducing your calories for effective weight loss.
North Beach Diet - Phase 2 (Weight Maintenance)
(60% carb, 20% pro, 20% fat)
Creator: Suzanne Fisher, LD RD
After reaching your goal weight on the North Beach Diet Phase 1 Template, it is time to move on to Phase 2. This Phase will help you to maintain the new body you have earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase will teach you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy. Everything you need to be healthy and stay healthy!
Paleo Lifestyle
40% carbs, 30% protein & 30% fat
Creator: Nell Stephenson, BS
Calorie ranges available are 1300 thru 2300 / 40% carbs, 30% protein & 30% fat
Paleo is short for Paleolithic. The premise of a Paleo diet centers around the idea that our bodies have not adapted sufficiently to eating foods that were available to us 10,000 years ago. It is thought that more than 70% of food consumed today was never available in Paleolithic times. The advances in agriculture and mass food production have caused us to move away from eating real food, which is food meant to work with our bodies for optimal health. A Paleo diet involves eating meat and vegetables, nuts and seeds, little starch, some fruit and no sugar. This means no grains, legumes, dairy, alcohol, and staying away from all processed foods. The paleo plan promotes eating as our hunter-gathers ancestors did.
Vegetarian Lifestyle
65% carbs, 15% protein & 20% fat
Creator: Suzanne Fisher, LD RD
Calorie ranges available are 1700 thru 2100 / 65% carbs, 15% protein & 20% fat
The Low Fat Vegetarian template 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 diary in the form of cheese and milk (no eggs). This template 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 template is very popular amongst active male and female adult to burn fat and maintain muscle.
Vegan Lifestyle
55% carbs, 25% protein & 20% fat
Creator: Suzanne Fisher, LD RD
Calorie ranges available are 1300 thru 1900 / 55% carbs,25% protein & 20% fat
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.
Disclaimer:
The information in this work is in no way intended as medical advice or as a substitute for medical counseling. The info on this site, and in the App contains the Doctor, Dietician, and Nutritionist developed meal plans. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author, publisher, Doctors, Nutritionists, and Dieticians are not engaged in rendering medical, health, psychological, or any other kind of personal professional services on this website, meal plans, or app. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author, publisher, Doctors, Nutritionists, and Dieticians specifically disclaim all responsibility for any liability or loss, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of the contents of these meal plans and info in the app. Before starting a weight-loss plan, a new eating program, or beginning or modifying an exercise program, check with your own personal physician to make sure that the changes are right for you.