CALORIES, what's that?
Calories are the unit of measure of the energy contained in the food.
Depending on your physical attributes (gender, height, weight, age), and the amount of sport you do daily, you can calculate how many calories your body needs to power through the day.
If you eat more calories per day than your body needs, you will gain weight.
If you eat less, you will lose weight.
It's as simple as that!
MACROS, what's that?
Macros are the repartition between protein, carbs and fat in your meals or your day.
If you're giving your body less calories than it needs, it can pull the remaining energy from muscles, or from fat. Similarly, if you want to gain weight, you want those extra calories to be used to build muscle, not fat.
Low-carbs, high protein diets will ensure that your body pulls most of its remaining energy from fat.
High-carbs, high protein diets, along with proper training, will ensure your extra calories are used to build muscle.
What results can you expect?
Given the right amount of calories and macros, you can expect about 1% of body weight change per week.
If you're 180lbs and cutting fat, you can target to lose 1.8lbs of weight per week
If you're 180lbs and building muscle, you can target to gain 1.8lbs of weight per week
You can adjust your calories every week to remain in the good zone of progress. Too much weight loss means you'll likely lose muscle, and too much weight gain means you'll likely gain some fat.
General questions
We are an all-in-one Montreal fitness meal prep service. We deliver exactly the number or calories that you need per day to reach your objectives!
The plans contain all your meals for the day, to reach exactly your caloric needs.
Depending on your needs, you will get a breakfast, meals, snacks, shakes, and protein bars!
We have predefined plans for the majority of cases! You can also create a custom plan if you want to control even more precisely your calories.
The meal packs are more traditional, you simply choose the individual meals you want to buy (no breakfasts, shakes, or snacks).
Both the MINI and FIT options are ideal for fat loss. The MINI meals are smaller portions than the FIT.
The HEALTHY options have balanced macros, not too intense in protein nor carbs, and a medium portion size.
The PERFORMANCE options are ideal for performance and building muscle. The portions are very large!
We're the only ones to deliver exactly 1750 calories per day! Or 2250, or 3500... Depending on your needs!
We're also the only ones to offer standardized meals, no matter which recipe you choose! Our MINI meals all have 400 calories, 36g of protein and only 26g of carbs, our FIT meals all have 550 calories, 50g of protein and only 36g of carbs, our HEALTHY meals all have 625 calories, 42g of protein and 70g of carbs, and our PERFORMANCE meals all have 800 calories, 50g of protein and 100g of carbs.
We're the only ones to offer guaranteed macros. We weigh at each production step: before cooking, after cooking, and during the portioning of each meal!
Our meals are prepared in our commercial kitchen, and delivered right after production. They are kept refrigerated until your door, and stay fresh for 5 days in the fridge. If you want to keep them longer, you can freeze them!
Our fitness meals are ready to eat! They are meant to be microwaved, after removing the lid. The optimal time is about 1-2min for the MINI, 2-3 min for the FIT or HEALTHY and 3-5 minutes for the PERFORMANCE.
We update the menu each week according to the popularity of the recipes. At least half of the menu changes every week!
The orders placed on the website are without subscription. You can order whenever you want!
If you'd like to automatically get your order every week, contact us at sales@fit-plans.com.
Delivery questions
We deliver in all the colored sections in the map below. Click on the map to get more info about your zone!
We offer our fitness meal prep delivery service in Montreal, Nuns Island, Verdun, Lasalle, Saint Leonard, etc... It's the green zone above!
We also deliver our healthy meals in Laval, Longueuil, Brossard, Pointe-aux-trembles, Pointe-claire, etc... It's the yellow zone above!
We deliver on the larger north to Saint-Eustache, Sainte-Thérèse, Blainville, Saint-Jérôme, Terrebonne, Mascouche, Repentigny, etc... It's the orange zone above!
We deliver on the west to Pincourt, Saint-Lazare, Salaberry-de-Valleyfield, Châteauguay, etc... It's the pink zone above!
We deliver on the south east to Chambly, Saint-Jean-sur-Richelieu, Saint-Bruno, Beloeil, etc... It's the blue zone above!
We also deliver to Gatineau (Ottawa), Trois-Rivières, Québec, and Sherbrooke.
For the green and yellow zones, deliveries are done in the evenings between 5-11PM, or in the mornings between 8-12AM
Choose the delivery option that fits your needs during checkout!
The deliveries in other zones are done during the day, and the delivery options are only open during ordering times (check the details on the interactive map).
If you're not available during delivery, we can leave the box by your door, to your neighbor, or another place if you instruct us so.
You can send us an interac at sales@fit-plans.com just after placing your order. Choose the option interac payment during checkout!
All orders must be paid in full after being submitted, before production starts.
Yes! We offer pickup at our kitchen, at 325 Cremazie west in Montreal.
Simply choose the pickup option at checkout!
Miscellaneous questions
We currently don't offer any vegetarian allergy-specific fitness meals. You can contact us if you're not sure what to choose!
Some of our heathy meals are made without gluten or lactose: you can check the main ingredients in the recipe details. If you're unsure, feel free to contact us on social media!
All our containers are 100% recyclable! And the carton boxes we use for your delivery are reusable: feel free to give it back to the driver at your next delivery!
We offer a referral program to all of our customers: for each new customer you refer, you will receive $10 off on your next order; just let us know his name, and we'll create your coupon as soon as we have his successful payment!
Yes! Our nutritionist Julia can call you to take your details and make a personalized program. Contact us on facebook @fit-plans or instagram @fit_plans!
Absolutely! Ask your coach for the number of calories he recommends per day and meal. You can then choose the predefined plan that is the closest to his suggestions, or make a custom one to be even more precise.
Not for the moment. But stay tuned, who knows what future may bring :).
Reconnecting...