How to follow a meal plan

Our meal plans are built especially for you. Your portion sizes are based on your weight, height, gender and age. As your weight changes, so does your portion size. Weigh yourself once a week and log it on Fitlap so that the portion sizes within your meal plan are correct for you. You can log your weight by clicking ‘log your weight’ on your meal plan or workout page

How much should I weigh?

Most of us don't know how much we want to weigh or how much we should weigh, and chasing a random number plucked out of thin air is exhausting. Diversify your goals. Don't make weight loss your main or only focus. Track the inches of fat lost on each body part instead of, or as well as, your weight.

Count inches lost, not just weight

Tracking your body measurements is a great way to measure your progress and stay motivated, even if the number on the scale refuses to budge. We all want to feel good in our own skin and to love what we see in the mirror. So think outside the box. Focus on being happy and content with what you see in the mirror - not what your scale tells you. Track your body measurements, inch-loss and progress on Fitlap here beneath the 'Body measurements' tab.

Meal plans designed to suit your lifestyle

Your meal plan is also built to suit your budget, schedule and taste buds. If the pennies are tight and you're looking to keep food costs low or have a crazy busy week ahead with limited time to cook - don't worry. Every meal plan is designed to suit your lifestyle, whatever that may be.

See a recipe you don't fancy? Hit the ‘swap’ button beneath that recipe and we’ll suggest an alternative or you can search our recipe bank for fresh inspiration. The more you tell us, the smarter our algorithm will become, and the better your meal plan will be. Update your meal settings here so we can build the perfect meal plan for you every time.

Do I need to count calories?

Hell no! We count your calories so you don't have to. Save your time and energy doing something else...something more fun!

Which meals can I eat for breakfast?

Whichever one you want! It makes no difference if you eat our Chocolate and Raspberry Porridge or go rogue and eat pizza for breakfast. Every meal in your plan is equal in calories so every recipe is suitable for breakfast, lunch or dinner.

Should I eat less?

You must eat the number of calories we prescribe within a 24 hour time period. Don’t try to eat less calories than we prescribe. Your meal plan is designed to provide your body with all the calories and nutrients it needs to function, grow and repair. If you don’t eat all the calories we prescribe you risk not making the progress you want and deserve. Under eating can reverse or slow your progress as you’ll feel less satisfied and less able to resist temptation. If you find it difficult to eat all the calories we prescribe, don’t worry - you will reach your goals in a safe and sustainable way. Try to enjoy being able to eat the food and the experience.

Why does my snack have less calories than the other meals in my plan?

The calorie count for breakfast, lunch and dinner is fixed but your snack size is not. It will double in size on the days you workout to give you the energy and nutrients you need to reach your target weight. But for that to happen, you need to tell us that you worked out. So remember to log your workouts on your meal plan or workout page

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