Help

CREATE ACCOUNT
CONFIGURE METABOLIC RATE
FREE ACCESS
CREATING A QUICK MEAL PLAN
PREMIUM ACCESS
CREATING A CUSTOM MEAL
CREATING A CUSTOM MEAL PLAN
ADDING A PERSONAL RECIPE
ADDING A CUSTOM FOOD
DIFFERENCE BETWEEN A FOOD, A MEAL, AND A RECIPE
MAKING SHOPPING LISTS
FRIENDS AND FAMILY
WEBSITE INTEGRATION
BRANDING
RESEARCH MODELS
MODES
NUTRITION TYPES

Create Account

Select “Free” or “Premium” Meal Planner. The free option creates meals plans for you based on details and information you provide. Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com! To create a free account, click on the link "Free Access Now" as shown here:

Fill in the following information, the free option is the default setting:

You will get a confirmation as shown below, make sure to take a screenshot of this. Make sure your email address is correct, otherwise, if your forget your password you will be locked out of your account and have to open a new one.

Now go ahead and login by clicking on the login link!




CONFIGURE METABOLIC RATE

Once you’re in the site, enter your information in the “Meal Plan Configuration” sections, most of which is self-explanatory. These questions are very important and will be used to set your metabolic rate.

Required Information

For “Number Meals/Day,” enter the number of meals you’d like to have per day. For “Your Goal,” select the option most closely aligned with your goals: Bulking, gaining muscle while losing fat, or losing fat. For “Nutrition Type,” select the type of meal plan you prefer: General Health, Low Carb, Medium Carb, Vegan or Vegetarian. For “Weekly Cardio,” select the appropriate number of hours of cardio per week you get. It is extremely important that you set the hours of cardio correctly. The "sedentary" already assumes that you will be lifting weights so do not include gym time. Do not include walking or other low level exercise either - only strenuous, huffing and puffing cardio should be included in this.

Optional Information

Information requested in this section is optional, some of which is available only to premium members, such as user modes (Easy or Advanced), the research model, and numbers of meals and meal plans viewable on the site.

Note that it is important to enter accurate information for your current body fat and the hours of sleep you get each night. Both are important to your overall health and the development of custom meal plans using CustomeMealPlanner.com.

Remember to click “Save Meal Plan Config,” in order to save your information.


FREE ACCESS TO CUSTOMMEALPLANNER.COM

Free users can create quick meal plans, which are plans for a full day of meals generated by CustomMealPlanner.com. Quick meal plans are created based on the information you provide in the “Meal Plan Configuration” section.

The free version of CMP provides a meal plan that is:

  • Tailored to your precise metabolic rate
  • Tailored to your caloric goal (bulking/cutting/recomp)
  • Optimized for maximum muscle gain. strength gain and health

Free version benefits:

  • Choice of nutritional plan (general health, low carb, medium carb, vegetarian, vegan)
  • Easy to make, tasty meals
  • Customize number of meals per day
  • One click meal plan creation
  • Predict days till sixpack abs
  • Predict days till contest quality abs
  • Muscle building rating
  • Health rating
  • Fat loss rating
  • Print your meal plan

Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com!


CREATING A QUICK MEAL PLAN

To create a quick meal plan simply scroll to the bottom of the “Config” page and click on “Create Quick Meal Plan.”

 

CustomMealPlanner.com then generates a complete meal plan for you for the entire day. After the website reloads, click on a meal to view specifics, such as quantities, carbs, fiber, net carbs, fat and total calories, along with other specifics about the meal. Click on “Configuration” at the top of the page to return to the main meal plan configuration page.

Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


PREMIUM ACCESS

The premium version has a number of features that can make your meal planning faster and your meals more enjoyable. This premium meal planner is the most flexible, easiest to use on the Internet. Not only that, it guides you in making choices to maximize your muscle growth, maximize strength increases, and maximize your overall health.

Features In Premium Version

  • Create a meal plan using any meal in the CMP library
  • Create a meal plan using your own custom meals
  • Create your own recipes which can be incorporated into custom meals
  • Ability to edit library meals
  • Ability to edit meals in your meal plans
  • Ability to replace meals in your meal plan
  • Ability to generate shopping lists
  • Add groceries to Amazon shopping cart in one click
  • Ability to delete meal plans
  • Ability to control how many meals are displayed
  • Save unlimited meal plans
  • Save unlimited custom meals

Of course, you also get the features available in the free version:

  • Tailored to your precise metabolic rate
  • Tailored to your caloric goal (bulking/cutting/recomp)
  • Optimized for maximum muscle gain. strength gain and health
  • Choice of nutritional plan (general health, low carb, medium carb, vegetarian, vegan)
  • Easy to make, tasty meals
  • Customize number of meals per day
  • One click meal plan creation
  • Predict days till sixpack abs
  • Predict days till contest quality abs
  • Muscle building rating
  • Health rating
  • Fat loss rating
  • Print your meal plan

CREATING A CUSTOM MEAL

A “Custom Meal” is a complete meal, which consists of all the food eaten in one sitting. For example, what you had for breakfast would be considered a complete meal. When you create your custom meal plans, you’ll be able to select from several options in CMP’s library of meals. After you’ve added custom meals, you’ll also be able to choose them for your custom meal plans.

Follow these steps to create a custom meal:

1. On the “Config” page, click on “Create Custom Meal.”

2. Enter a title for your meal, for example, “Chicken, MFV, MN,” and then a description of the meal, for example, “Grilled or baked chicken, mixed frozen vegetables, salt-free mixed nuts,” and then specify whether the meal is one you’d eat for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Click on “Add Foods.”

3. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom meal you’re creating. In this case, it would be “Proteins” for chicken. In the “Select Food” dropdown menu, select the food you’re adding. In this case, “Chicken Breast, Boneless, Skinless.”

4. Note the message near the top of the page indicating the range of calories for each meal. You may specify the measurements for the portion of chicken for this meal via the slider bar. However, in “Easy Mode,” CMP will automatically adjust your portions based on the information you entered in the “Meal Plan Configuration Section.” Click “Add.” Note that CMP’s “Advanced Mode” allows you to manually adjust your portions.

5. Follow steps 3-4 above for the two remaining elements of this meal, in this case mixed frozen vegetables and mixed nuts. Click on “Save Completed Meal.”

6. If you’re interested and have the content, enter meal preparation instructions, add a photo of the meal, etc. Otherwise just click on “Save and Continue.”

Congratulations! You’ve just created your first custom meal! Custom meals are listed in the “Custom Meals” section on the “Config” page. Click the link under “View” to view specifics about the meal. Click “Edit” to edit the meal, or “Delete” to delete the meal. The custom meals you create on CMP will be available as selections when you create your custom meal plans!



PREMIUM ACCESS: CREATING A CUSTOM MEAL PLAN

A “Custom Meal Plan” is your plan for all of your meals for a full day. Premium membership allows you to create and edit your plans.

Follow these steps to create a custom meal plan:

1. On the “Config” page, click on “Create Custom Meal Plan.”


2. In the “Add First Meal to Your Meal Plan” section, select the type of meal you’d like to add. The “Add Any Meal (Entire Library)” link takes you to a page listing all of the meals in CMP’s library, including the custom meals you have created on CustomMealPlanner.com. If you’re looking to condense the complete library of meals, select one of the other options, such as vegan meal or non-dairy meal. On the right, note your “Daily Target” chart, which provides you with specific goals for calories, protein, essential fatty acids, etc., so that you’re creating a perfectly balanced meal plan. These targets are automatically determined based on the information provided in the “Meal Plan Configuration” section on the “Config” page.

3. After you’ve made a selection from the list of meal categories, select a meal to add to your custom meal plan by clicking on the radio button. Scroll to the bottom of the page and click on “Add Selected Meal.”

4. Repeat steps 2-3 until you’ve added the correct number of meals to your custom meal plan.

5. Once you’ve added all of your meals, CMP generates a score chart to let you know how you’re doing with your custom meal plan. Your plan will be rated on muscle gain, fat loss, and overall health. If needed, CMP will also provide you with suggestions on how to improve your custom meal plan. Charts will provide you with details on overall weight loss and body fat predictions based on your custom meal plan. Information at the bottom of the page provides details on your new custom meal plan and meeting your daily goals for total health and wellness related to your diet. In the example below, the following meals were added to the meal plan: Chicken and Broccoli, Chicken and Mixed Frozen Vegetables, Pumpkin Breakfast Oat Cup, and Salmon and Coleslaw.

6. View one of your meals in the “Your Meals” section and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item.

Click on one of the food items in the meal to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

7. At the bottom of the page enter and save a meal plan title.

8. Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Use the “Shopping List” feature to create a complete list of the food items you’ll need for the meal plan, with quantities! Want to have these items delivered to you? No time to shop? Click on the “Add to Amazon Shopping Cart” to buy items from your meal plan online and have them delivered. Note that fresh food items cannot be ordered using CustomMealPlanner.com.


ADDING A PERSONAL RECIPE

While CMP’s library provides several options for meals, users may want to enter their own recipes to add to their custom meal plan. The “Advanced Mode” option on CustomMealPlanner.com allows the user to enter personal recipes.

Follow these steps to add a personal recipe:

1. On the “Config” page, select “Advanced Mode” in the “Meal Plan Configuration” section, and then click on “Save Meal Plan Configuration.”

2. Click on “Add Personal Recipe.”

3. In the “Short Recipe Title” and “Recipe Description” text boxes, and a title and a description for your personal recipe. In this case, let’s use “Mom Vegetarian Chili” as a title and then add a brief description. Specify the number of servings the recipe creates, and also whether or not the food is suitable for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Then click on “Add Foods.”

4. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom recipe you’re creating. The ingredients for Mom’s Vegetarian Chili are listed below:

  • 2 cups chopped onions 16.2 oz
  • 1 2/3 cups coarsely chopped red bell peppers 17 oz
  • 6 garlic cloves, chopped 1.6 oz
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon cayenne pepper
  • 3 15-16 oz cans black beans, drained, 1/2 cup liquid reserved
  • 1 16-oz can tomato sauce
  • 1/4 cup olive oil 2 oz
  • Chopped fresh cilantro
  • Grated cheese
  • Chopped green onions

In this case, it would be “Vegetables,” then select “Onion, Fresh.”

Using the slider bar, adjust the quantity of the ingredient so that it corresponds with your recipe, and then click “Add.”

5. Repeat the step above until all of the recipe’s ingredients have been added to your personal recipe. When finished, click on “Save Completed Recipe.”

6. Add detailed information about your recipe, such as a meal preparation video or webpage (if you have one) and specific instructions on how to prepare the recipe. You can also upload a photo if you’d like to. Click “Save and Continue” when you’re done.

Congratulations! You’ve just added your first personal recipe to CustomMealPlanner.com! Personal recipes are listed in the “Personal Recipes” section on the “Config” page. The personal recipes you add to CMP will be available as selections when you create your custom meal plans!

As is the case with CMP’s library meals, click on your personal recipes and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item. Click on one of the ingredients in your personal recipe to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Click on the hyperlink reading “View nutritional information for one portion of Moms Vegetarian Chili here” to be taken to a page providing information on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


ADDING A CUSTOM FOOD

There are over 9000 foods in the library here at CustomMealPlanner.Com but when you are creating a recipe or a meal, you only see about 200 - there is a very good reason for this. People tend to get lost when they have too many choices so only the foods with the highest nutritional bang for the buck are shown. If the recipe you are entering uses some food not in the standard food library, you can add it to your personal food library with a single click. This can also be very useful for adding foods that are available locally to you very inexpensively so that you can create meals with fresh, local, and inexpensive foods.


DIFFERENCE BETWEEN A FOOD, A RECIPE, AND A MEAL

A food is the smallest unit, the atom of the meal. A food is something like a carrot or black beans. You can use foods in either a meal or a recipe. The difference between a recipe and a meal is extremely important is because its the way many people cook. For example, on the weekend they will make a batch of lasagna with four servings. Monday they might take a piece of lasagna, carrot sticks and an apple for lunch. Wednesday they might take a piece of lasagna, and an orange for lunch. Then on Thursday night they might have two pieces of lasagna, two pieces of toast, and broccoli for dinner. It makes no sense to re-enter the recipe for the lasagna three times because you are only making it once. This is a three step process:

  1. Enter the recipe for lasagna once in the "Personal Recipes" section.
  2. Next you create three "Custom Meals"
    • The first meal with one slice of lasagna, carrot sticks, and an apple.
    • The second custom meal with a slice of lasagna and an orange.
    • The third with two slices of lasagna, two slices of bread, and broccoli.
  3. The last step is to create a meal plan using these custom meals.

As mentioned in the learning progression document, it is recommended that you wait until you are comfortable with the basic operation of the system before entering your own recipes. Because entering recipes is a bit more advanced, this functionality is hidden when a new user logs in. To enable the recipe functionality, in the configuration section you need to change the mode to "Advanced Mode" and then save the configuration. You will then see the "Personal Recipes" section appear.

Custom Meal: A "custom meal" is all the food eaten in one sitting. The custom meal can be as simple as a can of tuna and an apple or it can contain recipies that you batch cooked on the weekend like chili, pea soup, or lasagna.

Personal Recipe: A "Personal Recipe" is something which would be found in a traditional recipe book along with a set of instructions, usually something that makes multiple servings. Pea soup, turkey chili, and lasagna are all examples of personal recipes.

meal-recipe-food1200


MAKING SHOPPING LISTS

One of the awesome features of this product is the ability to make a shopping list and this is available even in the free version. Making your shopping list is a four step process:

  1. Set up free account.
  2. Enter your metabolic data.
  3. Create your quick meals or your custom meals.
  4. Make your shopping list.

Lets look at how to create the shopping list once you have created all your meal plans. Go to your "Config" page and in the menu bar at the top, click on the "Shopping List" link.

You will see all your meal plans listed, in this case, I just have four. From the dropdown, tell the system how many days worth of food you want. In this case, I will be eating the vegetarian meal plan four times during the week, keto for one day, low carb for one day, and my vegan meal plan on the last day. After you have selected the proper number of days for each meal plan, click on the "Generate Shopping List" button - its that simple! Here is my shopping list for this week:

Note that if you have Friends And Family access, you can make a combined shopping list for your whole household. Now for a really big time saver. If you are an Amazon shopper, you can have all the dry goods sent to you! Simply click on the button "Add to Amazon Shopping Cart" and you can buy it all in one click! Here is what you will see after clicking the button:

Consider upgrading to AmazonPrime if you have not already. Although $99 is a lot of money, if it saves you from five restaurant meals then its paid for itself. Because it gets you free two day shipping, the savings in shipping quickly pay for itself too. Not only that, its a huge time saver. If you are like me, you hate wasting 10 minutes running around the store looking for sesame seeds - is it in the spice aisle, the "Asian" aisle, or is it with the baking supplies? Just have Amazon ship it to you!


FRIENDS AND FAMILY

The friends and family is a great way for people who live together to help one another achieve their fitness goals. With friends and family there is one primary user who has a username and password. This primary user can create meal plans for members in the household, print them out, and make a combined household shopping list. For each friend or family member, you set up their configuration and then can make meal plans for them using whatever personal recipes you have created. Note that there is a limit of five total, including yourself. If you delete a person, their meal plans disappear also. If you require more than five or want to charge for the meal plans you make then you need the branded option.


INTEGRATING CMP INTO YOUR WEBSITE

To integrate CustomMealPlanner into your own fitness, nutrition, or bodybuilding website can be done in less than 5 minutes if you have a WordPress powered website. [available August 15, 2017] The CustomMealPlanner banner will be removed and it will be integrated into your website so that it looks like your own product. To integrate following these steps in sequence:

  1. Upgrade to the "branded, no clients" membership level here. Afterward, go to the upgrade page and verify that next to the "branded, no clients" level is green text saying "your current membership level".
  2. Go to your configuration page and enter your complete website URL as shown here. It is important that you get the complete URL including the "http://" at the beginning. Wait 10 minutes before proceeding to the next step to allow the change to propagate in the system.
    branding-website
  3. Log into your WordPress dashboard and click on "Plugins" and then select "add new". In the search box, type "iframe" and install the one by webvitaly. (I have no association with webvitaly, I just use their simple plugin and it works well.) Then activate the plugin, no configuration at all is necessary.
  4. Now on your WordPress Dashboard create a new page (not a post) titled "Meal Planner". In the style section, select "full width" if that is an option as the meal planner will be a lot easier for your members to use if there are no left and right sidebars.
  5. Edit the page "Meal Planner", in the text mode, not the visual mode - this is very important. Look for a tab that says "Text" and click on it
  6. Copy the following and paste it into the text window then publish -

    [iframe src="https://www.custommealplanner.com/fitness/config-meals2.php" width="100%" height="1000"]

    If you do this step before step 1 above, it may take up to an hour to propagate the change in status and get your meal planner working.

  7. If your WordPress website uses a caching plugin like "W3 Total Cache" then you will need to put this page in the "do not cache" list as shown here if you want to avoid lots of unnecessary hair-pulling:
  8. If you have issues with your WordPress website integration, I will be glad to help you on the "Branding Issues" board. Sorry but only WordPress installations are supported, if you use some other website software then make sure your MIS person looks over this help document and is sure they can do this before you pay to upgrade to the "Branded" level.
  9. That is it, you are integrated!


BRANDING CMP WITH YOUR CORPORATE IDENTITY

This feature allows licensed nutritionists and dietitians to make meal plans for clients using their own corporate branding. [available August 15, 2017]
https://www.youtube.com/watch?v=RUhGfRYGWe8


Research Models

All web based calorie calculators *estimate* your BMR based upon various research that has been done. These research studies have come up with various formulas that are used to estimate your calories. For example, two of the most commonly used equations come from the research done by Harris-Benedict in 1919 or Mifflin-St Jeor done in 1990. The Mifflin-St Jeor appears to be about 5% more accurate than the Harris-Benedict equations, this is probably because the older research was based upon a population that was much leaner and more active than we currently have. These equations based upon the research are easy to use but only get you to within about +/-10% accuracy on the caloric estimation which is accurate enough for most uses given the difficulty of counting the calories accurately. The reason for the +/-10% variation is twofold. First, because these equations use weight and not lean body mass in their calculations. For those who want to know, here are the equations:

Researchers Gender Equation
Harris-Benedict male 66 + 13.7*Weight + 5*Height – 6.8*Age
Harris-Benedict female 655 + 9.6*Weight + 1.8*Height – 4.7*Age
Mifflin-St Jeor male 9.99*Weight + 6.25*Height – 4.92*Age + 5
Mifflin-St Jeor female 9.99*Weight + 6.25*Height – 4.92*Age -161
Note: All weights in kilograms and heights in centimeters

Modes

Many people use this meal planner from casual users with a new years resolution to lose a few pounds to serious competitive athletes. This tool has various modes to suit the needs of everyone.

Easy Mode:
If you find meal planning confusing or just want to be given a health meal plan then read no further - select 'Easy Mode'. This mode will help you meet your weight goals and fitness goals without bogging down in lots of details. When you make custom meals in this mode, the software will automatically alter your custom meals slightly to meet your caloric goals and protein intake goals which is why the calories for your custom meal is listed as "auto-set". For example if you need 2000 calories a day and like four meals then you need 500 calorie per day. In 'Easy Mode', if a custom meal you have designed only has 400 calories, the software will automatically re-portion it so that it has 500 calories.

Note that in 'Easy Mode', the software will produce awesome meal plans for your muscle building and weight goals if you use meals from the system library. If you create your own custom meals, the system will rate your meals based on how good they will be for health, building muscle, and losing fat.

Advanced Mode:
Serious athletes want full control. In 'Advanced Mode', the software will not alter any of the custom meals you have created, it will simply keep track of your progress in completing your daily macros and micros. One meal can be an apple and and carrots and the next can be a 1500 calorie feast, its up to you. In this mode you also get access to other advanced features like the ability to create personal recipies like coleslaw or home made protein bars which can be incorporated into other meals.


Nutrition Types

CustomMealPlanner allows you great flexibility in creating your meal plans. These nutrition types are only used when you click on the "Create Quick Meal Plan" button, the only meal planning option available to free users. If you are creating a custom meal plan by selecting each meal individually then the nutrition type is not used. Here are the nutrition types and who should select them:

  • Easy Fit: This is for people who just want to get lose some fat, gain a bit of muscle, and generally improve their health. Very few sacrifices are required with this kind of meal plan and most people find they can adhere to them so its perfect for people who are starting their fitness journey or their new years resolutions. If you are an athlete looking to maximize your performance, gains, and health then this meal plan is a bad choice.
  • Keto: Ketogenic nutrition means very low carb, typically under 50 grams of net carbs a day, even less for the first few weeks as you get into ketosis. Keto is mainly for fat loss and because it requires such willpower, its typically best for serious athletes. You can use keto for bulking but its advantages are minimal for this. Many people have found that the keto nutrition type is amazing for fat loss and this is not because of any magic, its because low carb helps decrease cravings for carbs and helps the person to maintain a consistent caloric deficit. The big problem with this is that it requires you be strict as there are no cheat meals when you are on keto. One cookie and you have to start the three week ketosis procedure all over again. It is possible to stay on keto nutrition permanently but doing so requires very careful attention to nutrition. The keto meals suggested by this planner are very healthy and have significant amounts of both vegetables and fiber. The problem with keto typically comes when the user goes off keto. The lose all kinds of fat and get their sixpack abs then they start eating carbs and balloon back up. It is critically important to go off keto slowly. My recommendation is to make a Low Carb nutritional plan here and stick with that for at least 3 more weeks at a 10% caloric deficit before transitioning to a medium carb type meal plan. Again, make a medium carb meal plan and stick to it for 3 full weeks.
  • Low Carb: Low carb nutrition is actually a lot easier than it sounds and it can be extremely healthy done correctly as it is here. Low carb nutrition is not only great for fat loss and muscle gain but for overall health improvement. Low carb works well for fat loss and muscle gain and requires less willpower than keto but one still has to avoid cheat meals with carbs. Low carb means roughly less than 100 grams of net carbs per day. Many people have found that the low carb nutrition type is good for fat loss and this is not because of any magic, its because it helps decrease cravings for carbs and helps the person to maintain a consistent caloric deficit. It is possible to stay on low carb nutrition permanently but doing so requires very careful attention to nutrition. The low carb meals suggested by this planner are very healthy and have significant amounts of both vegetables and fiber.
  • Medium Carb: This is fairly normal nutrition for an athlete who is bulking or maintaining their body weight. Its also a very common nutritional type for endurance athletes who need a lot of energy. Although many people have used this nutrition type successfully for fat loss, its more for maintenance. If you choose this nutrition type you will see very healthy meals with a lot of whole grains, legumes, and fruits in the nutritional plan.
  • Vegan: If you want all your calories from plant sources, this is the nutrition type to choose. Switching to plant based nutrition can be the best thing you have ever done for your health, especially if you have high cholesterol or heart disease. Many doctors now acknowledge that proper plant based nutrition can help reverse heart disease - please discuss with YOUR doctor if you have this issue! Bear in mind though that as with any nutrition type, eating plant based is no guarantee of health. If your vegan nutrition consisted of drinking vodka and eating bags of white sugar (both plant based) you would quickly die. Getting all your protein from plant based sources makes your nutritional task a lot more difficult, especially if you are a bodybuilder. Plant sources of protein not only have low protein density but because of fiber and enzymes like the Bowman–Birk protease inhibitors seem to interfere with humans ability to fully use the protein in the plant based sources. As a plant based bodybuilder, you either have to do LOTS of cardio or you need to resort to a lot of protein powders from rice, pea, soy, or hemp and getting all your protein out of hermetically sealed plastic tubs has its health implications.
  • Vegetarian: Vegetarian is not only a great nutritional choice for people wanting to get healthier but athletes and bodybuilders are at no disadvantage whatsoever when it comes to strength, muscle gain, and performance. For those who dont know what vegetarian means, it simply means no meat, fish, pork, chicken but things like milk and eggs are fine. If it helps you to remember what vegetarian means, it means that you can get your food from the animal while it stays happy and healthy. Vegetarian is a great choice for those wanting to either lose fat, gain muscle or get healthier.
  • Nutritionally Lazy Bodybuilder: This is for bodybuilders who care about gaining muscle/strength and not about health. The meal plans created by this nutritional type will rely heavily on things like protein bars and protein shakes so they are extremely easy to follow. Because of the lack of vegetables and lack of variety, these meal plans will not be healthy. To make these meal plans as healthy as is humanly possible, they will rely on home made protein bars and home made protein shakes which are far superior to any purchased products.