Getting Started

To begin, each participant will choose 3 meals and 2 to 3 snacks a day. Refer to the week one meal plan and week one grocery list to prepare for the week. Those wishing to make their own meal plan or follow any of the specialty guides, fill out the blank meal plan sheet found in the user guides section of the 10 week plan and make your own grocery list. Repeat the same process for each week.

Meal Options

Recipes with meal options listed at the bottom of the page show the side dishes or protein needed to accompany the recipe in order to make the meal balanced. All side dishes and meal option suggestions can be substituted with another recipe or food. To learn how to make these changes without altering the balance and breakdown of the meal, refer to make your own meal section of the user guide.

Substitution Guides

Use these guides to make substitutions to the protein, fat and carbohydrates of any meal. Whether you don’t have certain ingredients at home, prefer an alterntaive food, or are trying to accomodate others in your family, refer to these guides to make sure your substitution does not alter the balance and breakdown of the meal.

Snack Guide

The snack category found in the cookbook includes many of the same recipes as the main meals, but they have been portioned out into snack size portions. For convenience, the balanced snacks category contains the most desirable options for those on the weight loss program. For additional snack options, any meal recipe can be divided in half to be used as a snack. Breakfasts can be doubled and used as 2 snacks for the following couple of days if desired. Aim for between 1 to 3 snacks a day. For more information on how many snacks a day you should be consuming, refer to the FAQ’s section.


The portions used throughout the program are based on the average individual who is moderately active (exercises 2 to 3 times a week). The breakdown per meal ranges between 20g to 30g protein , 10g to 15g fat, and 30g to 45g carbohydrates. Snack portions are half of a meal portion. The range allows for some flexibility and individual differences. Men, active individuals, taller than average persons, or anyone not following the plan for weight loss may find the upper range more suitable for them. To increase or decrease any recipe’s portion, refer to the make your own meal section in the user guide.

Make Your Own Meal

Using the substitution guides, simply pick which protein, fat and carbohydate you would like to complete your meal. Each chart will explain how to calculate the amounts based on your desired portion. The quantities for each substrate are listed in small units to allow you to choose a variety of foods within each category. Being able to mix and match will make it enjoyable and give you lots of options.


This section can be used as a go to for any questions you may have. Since most of us have similar goals and objectives, the questions and answers are designed to target areas of the program that may not be as straightforward as we like. Feel free to email any questions you have if they are not already listed there. The questions will be frequently updated.

Grocery Staples List

The most time consuming part of the program is getting your home set up with all the necessary ingredients.The staples list consist of all the non-perishable ingredients that are used throughout the 10 weeks. Items such as spices, canned goods, baking ingredients, etc., which can be bought in advance. They do not need to be purchased all at once, but you can slowly check off items as you get them. Each week shopping will become less time consuming.