James, Starter Plan

35 year-old

6'0", 210 pounds

Sedentary; shoulder & back pain

Goals: Wants to lose fat & gain muscle

No access to gym or workout equipment

Prefers 30-minute workout. Prefers vegan meals.

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Day 1:

Breakfast: Whole grain toast with avocado and tomato slices

Mid-morning snack: Apple slices with almond butter

Lunch: Grilled portobello mushrooms with roasted red peppers and quinoa

Afternoon snack: Roasted chickpeas

Dinner: Lentil and vegetable lasagna with a mixed greens salad

Day 2:

Breakfast: Chia seed pudding with mixed berries

Mid-morning snack: Mixed berries with coconut yogurt

Lunch: Chickpea and vegetable stir-fry with brown rice

Afternoon snack: Vegan protein bar

Dinner: Vegan Italian sausage with whole grain pasta and marinara sauce

Day 3:

Breakfast: Whole grain waffle with peanut butter and banana slices

Mid-morning snack: Vegan protein smoothie

Lunch: Vegan BLT sandwich with tempeh bacon, lettuce, and tomato on whole grain bread

Afternoon snack: Carrot sticks with hummus

Dinner: Vegan German-style potato dumplings with mushroom gravy and steamed vegetables

Day 4:

Breakfast: Tofu and vegetable scramble with whole grain toast

Mid-morning snack: Vegan protein shake

Lunch: Grilled eggplant and zucchini with quinoa and a mixed greens salad

Afternoon snack: Vegan protein bar

Dinner: Vegan meatball subs with whole grain buns and marinara sauce

Day 5:

Breakfast: Smoothie bowl with almond milk, frozen berries, and spinach

Mid-morning snack: Fresh fruit salad

Lunch: Vegan lentil soup with whole grain crackers

Afternoon snack: Vegan protein smoothie

Dinner: Vegan German-style spaetzle with caramelized onions and steamed vegetables

Day 6:

Breakfast: Whole grain oatmeal with almond milk, mixed nuts, and banana slices

Mid-morning snack: Fresh berries with coconut yogurt

Lunch: Vegan BBQ jackfruit sandwich with coleslaw on a whole grain bun

Afternoon snack: Roasted chickpeas

Dinner: Vegan Italian-style eggplant parmesan with mixed greens salad

Day 7:

Breakfast: Vegan protein shake with almond milk and frozen berries

Mid-morning snack: Vegan protein bar

Lunch: Vegan German-style potato salad with grilled vegetables

Afternoon snack: Fresh fruit salad

Dinner: Vegan Italian-style risotto with mushrooms and steamed vegetables.

Katrina, Nutrition Plus Plan

28 year-old

5'4", 150 pounds

No injuries or limitations

Nutrition Plus Plan

Goals: Interested in losing fat

Access to gym and workout equipment

Prefers 60-minute workout, 4 days/week. Prefers South Asian cuisine. Dairy-free. Snacks before bedtime.

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Day 1:

Breakfast: Chickpea and vegetable omelette

Lunch: Chicken tikka with a side of roasted vegetables

Dinner: Beef keema with a side of brown rice and steamed broccoli

Snack: Roasted chickpeas

Day 2:

Breakfast: Veggie-packed paratha with mango chutney

Lunch: Grilled fish with a side of quinoa and roasted sweet potatoes

Dinner: Vegetable biryani with raita

Snack: Fresh fruit salad

Day 3:

Breakfast: Scrambled eggs with whole grain toast and tomato chutney

Lunch: Chicken kofta curry with a side of brown rice

Dinner: Vegetable pulao with raita

Snack: Raw veggies with hummus

Day 4:

Breakfast: Chickpea flour omelette with whole grain toast

Lunch: Beef karahi with a side of steamed vegetables

Dinner: Lentil daal with a side of brown rice and roasted eggplant

Snack: Baked sweet potato fries

Day 5:

Breakfast: Vegetable and paneer stuffed paratha

Lunch: Chicken jalfrezi with a side of brown rice

Dinner: Vegetable korma with naan

Snack: Rice crackers with avocado spread

Day 6:

Breakfast: Oatmeal with mixed berries and almonds

Lunch: Chicken tandoori with a side of quinoa and roasted veggies

Dinner: Palak paneer with naan

Snack: Roasted nuts

Day 7:

Breakfast: Scrambled eggs with whole grain toast and salsa

Lunch: Beef kofta curry with a side of brown rice

Dinner: Chana masala with a side of steamed veggies and naan

Snack: Baked plantain chips

Sabrina, Premium All Access 

39 year-old

5'2", 145 pounds

Has PCOS & insulin resistance

Goals: Interested in reversing insulin resistance & increasing chances of getting pregnant

Goes to yoga class once a week & wants to exercise more

Prefers 45-minute workout, 4 days/week. Prefers Ghanaian cuisine.

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Day 1:

Breakfast: Waakye (Ghanaian rice and beans dish) with boiled eggs and avocado.

Snack: Roasted plantain with a dollop of natural peanut butter.

Lunch: Jollof Rice (Ghanaian one-pot rice dish) with grilled chicken breast and steamed vegetables.

Snack: Mango and mixed nuts.

Dinner: Light vegetable soup with a side of brown rice.

Day 2:

Breakfast: Banku (Ghanaian soft dough balls) with groundnut soup.

Snack: Apple slices with almond butter.

Lunch: Red Red (Ghanaian black-eyed pea stew) with steamed brown rice and mixed greens.

Snack: Boiled plantains with a sprinkle of cinnamon.

Dinner: Grilled salmon with a side of quinoa and steamed vegetables.

Day 3:

Breakfast: Koko (Ghanaian porridge made from fermented corn) with sliced banana and almond milk.

Snack: Mixed berries with a dollop of Greek yogurt.

Lunch: Eto (Ghanaian soup with fufu) with steamed vegetables.

Snack: Roasted sweet potato with natural peanut butter.

Dinner: Grilled chicken with a side of brown rice and steamed vegetables.

Day 4:

Breakfast: Waakye (Ghanaian rice and beans dish) with boiled eggs and avocado.

Snack: Roasted plantain with a dollop of natural peanut butter.

Lunch: Jollof Rice (Ghanaian one-pot rice dish) with grilled chicken breast and steamed vegetables.

Snack: Mango and mixed nuts.

Dinner: Light vegetable soup with a side of brown rice.

Day 5:

Breakfast: Banku (Ghanaian soft dough balls) with groundnut soup.

Snack: Apple slices with almond butter.

Lunch: Red Red (Ghanaian black-eyed pea stew) with steamed brown rice and mixed greens.

Snack: Boiled plantains with a sprinkle of cinnamon.

Dinner: Grilled salmon with a side of quinoa and steamed vegetables.

Day 6:

Breakfast: Koko (Ghanaian porridge made from fermented corn) with sliced banana and almond milk.

Snack: Mixed berries with a dollop of Greek yogurt.

Lunch: Eto (Ghanaian soup with fufu) with steamed vegetables.

Snack: Roasted sweet potato with natural peanut butter.

Dinner: Grilled chicken with a side of brown rice and steamed vegetables.

Day 7:

Breakfast: Waakye (Ghanaian rice and beans dish) with boiled eggs and avocado.

Snack: Roasted plantain with a dollop of natural peanut butter.

Lunch: Jollof Rice (Ghanaian one-pot rice dish) with grilled chicken breast and steamed vegetables.

Snack: Mango and mixed nuts.

Dinner: Light vegetable soup with a side of brown rice.

David, Fitness Plus Plan

52 year-old

5'8", 175 pounds

Advanced cross-fit athlete

Goals: Wants to lower his resting heart rate and level up his performance

Prefers 60-minute workout, 3 days/week. Wants to increase his protein intake and prefers Brazilian cuisine. 

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Day 1:

Breakfast: Pão de Queijo (Brazilian cheese bread) with scrambled eggs and fresh fruit.

Snack: Açaí na Tigela (Acai bowl) with granola and sliced banana.

Lunch: Feijão Tropeiro (Brazilian black bean stew) with rice, collard greens, and a grilled chicken breast.

Snack: Guacamole with vegetable sticks.

Dinner: Moqueca de Peixe (Brazilian fish stew) with a side of rice and grilled asparagus.

Day 2:

Breakfast: Farofa (Brazilian toasted cassava flour) with scrambled eggs and sliced avocado.

Snack: Grilled chicken skewers with a side of quinoa salad.

Lunch: Bife a Cavalo (Brazilian steak with fried egg) with mashed sweet potatoes and steamed broccoli.

Snack: Rice crackers with hummus.

Dinner: Churrasco (Brazilian barbecued meat) with a side of black beans and roasted vegetables.

Day 3:

Breakfast: Brazilian-style oatmeal with almond milk, banana, and a drizzle of honey.

Snack: Açaí na Tigela (Acai bowl) with granola and sliced banana.

Lunch: Galinhada (Brazilian chicken and rice stew) with sautéed kale.

Snack: Rice crackers with guacamole.

Dinner: Grilled fish with a side of quinoa and roasted vegetables.

Day 4:

Breakfast: Pão de Queijo (Brazilian cheese bread) with scrambled eggs and fresh fruit.

Snack: Grilled chicken skewers with a side of quinoa salad.

Lunch: Feijão Tropeiro (Brazilian black bean stew) with rice, collard greens, and a grilled chicken breast.

Snack: Rice crackers with hummus.

Dinner: Moqueca de Peixe (Brazilian fish stew) with a side of rice and grilled asparagus.

Day 5:

Breakfast: Farofa (Brazilian toasted cassava flour) with scrambled eggs and sliced avocado.

Snack: Açaí na Tigela (Acai bowl) with granola and sliced banana.

Lunch: Bife a Cavalo (Brazilian steak with fried egg) with mashed sweet potatoes and steamed broccoli.

Snack: Rice crackers with guacamole.

Dinner: Churrasco (Brazilian barbecued meat) with a side of black beans and roasted vegetables.

Day 6:

Breakfast: Brazilian-style oatmeal with almond milk, banana, and a drizzle of honey.

Snack: Grilled chicken skewers with a side of quinoa salad.

Lunch: Galinhada (Brazilian chicken and rice stew) with sautéed kale.

Snack: Rice crackers with hummus.

Dinner: Grilled fish with a side of quinoa and roasted vegetables.

Day 7:

Breakfast: Pão de Queijo (Brazilian cheese bread) with scrambled eggs and fresh fruit.

Snack: Açaí na Tigela (Acai bowl) with granola and sliced banana.

Lunch: Feijão Tropeiro (Brazilian black bean stew) with rice, collard greens, and a grilled chicken breast.

Snack: Rice crackers with guacamole.

Dinner: Churrasco (Brazilian barbecued meat) with a side of black beans and roasted vegetables.