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Meal Plans
At A Strong Life, we offer you a variety of online nutrition and meal plans, along with the well-known diet plans.
WEIGHT LOSS & WELLNESS
Designed for effective weight loss that stays off! Increase your metabolism, burn more fat, and become more fit and healthy with the weight loss and wellness meal plan option.
SPORTS & MUSCLE BUILDING
Select one of these meal plans to enhance exercise performance or build more muscle mass. We design healthy, well balanced meal plans to support muscle building & sports performance.
DETOX & CLEANSE
Many digestive problems are connected to a toxic liver and colon. Our well-designed detoxification program along with a quality probiotic restores a healthy digestive system.
Some Examples Include:
KETOGENIC COLLECTION
(1300, 1500, 1700 calories) 25% carb, 5% pro, 70% fat
Creator: Dr Washington Bryan, MD
The main difference between a regular low carb diet plan and a ketogenic diet plan is the amount of carbohydrate and protein allowed on a daily basis: a ketogenic diet plan requires tracking the carb amounts in the foods eaten and keeping carbohydrate intake between 20-50 grams per day. The daily protein requirement will be moderate. The balance of calories will be from fats. These ratios ensure ketosis which is the main objective of the ketogenic diet.
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TRUE PALEO FODMAP
(20% carb, 30% pro, 50% fat) (1200 Calories thru 1600 Calories)
Creator: Nell Stevenson, MS
There are a few extra foods, in addition to the standard Paleo diet, that one needs to avoid if following a low FODMAP diet. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be and put an end to GI distress from eating certain foods.
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TRUE PALEO AUTOIMMUNE (AIP)
(25% carb, 25% pro, 50% fat) (1200 Calories thru 1600 Calories)
There are a few extra foods, like nightshade plants, nuts, seeds and egg whites, in addition to the standard Paleo diet, that one needs to avoid if dealing with an autoimmune issue. Here’s an easy way to get the hang of your new healthy eating plan to help get you as healthy as you can be, and focus on everything you can eat, rather than feeling like you’re in food jail!
Key features include:
- Five balanced meals per day, including breakfast, lunch, dinner and two snacks.
30-DAY WEIGHT LOSS FOR MEN AND WOMEN
(1800 calories thru 2800 calories) Mixed macronutritent ratios
Created by Kim Tessmer RD, LD and Suzanne Fisher, RD, LD
Week 1 & 2:
A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free.
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INTERMITTENT FASTING 16:8
30% protein, 40% carb, 30% fat
Creator: Suzanne Fisher, LD RD
The 16:8 Intermittent Fasting meal plan has a fasting phase that lasts 16 hours. It is recommended that the users fast primarily through the night and during the morning hours. Re-feeding should occur within an 8 hour time frame once the fast is broken. If wake time is 6:00 – 7:00 am, break the fast at noon. Spend the afternoons and evenings in the fed state.
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INTERMITTENT FASTING: ALTERNATE DAY
30% protein, 40% carb, 30% fat
Creator: Suzanne Fisher, LD RD
The Alternate Day Fasting meal plan encourages reduced intake every other day. On fasting days, only consume 20-25% of target calories for a maximum of 500 kcal per day. There are no strict guidelines regarding what to eat and drink on fasting days. It is best to stick to high protein foods and vegetables, as well as low-calorie or calorie-free beverages.
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INTERMITTENT FASTING 5:2
30% protein, 40% carb. 30% fat
Creator: Suzanne Fisher, LD RD
The 5:2 Intermittent Fasting meal plan follows a pattern of 1-2 fast days per week, yet not on consecutive days. Users are not to exceed 2 fasts per week with 5 days of healthy balanced eating.
On fast days, users only consume tea, coffee, plain or sparkling water. Normal eating is resumed after 24 hours. For example: begin fast at 7:00 pm and resume normal eating at 7:00 pm the next day.
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MEDITERRANEAN
(50% carb, 20% pro, 30% fat)
Created by Kim Tessmer RD, LD
The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This Template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this Template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans.
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NORTH BEACH DIET – PHASE 1 (WEIGHT LOSS)
(45% carb, 30% pro, 25% fat)
Creator: Kimberly Tessmer, LD RD
The North Beach diet takes a healthier approach to the other popular beach diet. Phase 1 looks at the entire picture to achieve the right nutritional balance to help you lose those extra pounds. With this Template you will enjoy the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal.
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NORTH BEACH DIET – PHASE 2 (WEIGHT MAINTENANCE)
(60% carb, 20% pro, 20% fat)
Creator: Suzanne Fisher, LD RD
After reaching your goal weight on the North Beach Diet Phase 1 Template, it is time to move on to Phase 2. This Phase will help you to maintain the new body you have earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods.
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PALEO LIFESTYLE
40% carbs, 30% protein & 30% fat
Creator: Dr Washington Bryan, MD
Calorie ranges available are 1300 thru 2300 / 40% carbs, 30% protein & 30% fatPaleo is short for Paleolithic. The premise of a Paleo diet centers around the idea that our bodies have not adapted sufficiently to eating foods that were available to us 10,000 years ago. It is thought that more than 70% of food consumed today was never available in Paleolithic times.
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VEGETARIAN LIFESTYLE
65% carbs, 15% protein & 20% fat
Creator: Nell Stevenson, MS
Calorie ranges available are 1700 thru 2100 / 65% carbs, 15% protein & 20% fat
The Low Fat Vegetarian template provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans.
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VEGAN LIFESTYLE
55% carbs, 25% protein & 20% fat
Creator: Suzanne Fisher, LD RD
Calorie ranges available are 1300 thru 1900 / 55% carbs,25% protein & 20% fat These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.
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Check out ALL the meal plans available to you here.
Use Our Helpful Calorie Calculator to Quickly Find Out Your Caloric Need Per Week!
Strong Life Calorie Calculator
Disclaimer
The information in this work is in no way intended as medical advice or as a substitute for medical counseling. The info on this site, and in the App contains the Doctor, Dietician, and Nutritionist developed meal plans. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author, publisher, Doctors, Nutritionists, and Dieticians are not engaged in rendering medical, health, psychological, or any other kind of personal professional services on this website, meal plans, or app. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author, publisher, Doctors, Nutritionists, and Dieticians specifically disclaim all responsibility for any liability or loss, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of the contents of these meal plans and info in the app. Before starting a weight-loss plan, a new eating program, or beginning or modifying an exercise program, check with your own personal physician to make sure that the changes are right for you.