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To calculate your calorie needs, first find your Basal Metabolic Rate (BMR) using a BMR calculator or formula, and then multiply it by an activity factor to find your Total Daily Energy Expenditure (TDEE). You may adjust portion sizes within the meal plan to match your target calorie intake. For personalized guidance, consulting a nutrition professional is recommended.
Absolutely! The meal plan is flexible. If you have allergies or dietary restrictions, you can swap out ingredients. For example, you can replace red meat with chicken, or swap blueberries with raspberries. Just aim to keep your protein, carb, and fat balance similar.
Yes, but moderation is key. While fruits like blueberries are nutrient-dense and low in calories, they still contain natural sugars. If you are aiming for strict low-carb intake, limit fruit to one or two meals per day and adjust portion sizes.
Yes, but choose snacks that align with your goals. High-protein snacks, such as Greek yogurt, almonds, or boiled eggs, can support muscle gain and keep you feeling full. Remember to track these additional calories.
Weight loss and muscle gain are most effective with a combination of strength training and cardiovascular exercise. Aim for at least 3-4 workouts per week, with a focus on strength training for muscle growth. However, results depend on individual factors, so tailor exercise to your needs and goals.
It’s always best to consult a healthcare provider or registered dietitian before starting any new diet or exercise program, especially if you have health conditions or specific dietary needs.
My Real Food Meal Plan is designed to help you achieve three essential transformations:
This isn’t another restrictive diet. It’s a sustainable approach to total body and mind transformation through real food.
My meal plan goes beyond just calories and macros. It’s about transforming the way you feel, look, and think with meals based on real, whole ingredients proven to:
