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Reach your weight loss goals with our low-calorie meal plans

You want to reach exactly your caloric needs, consistently, day after day?

Our daily weight loss plans contain for each day, your breakfast, lunch, dinner, snacks and shakes!

We have fat-loss plans from 1200 calories per day all the way up to 3000 calories, depending on your caloric needs. And because they use the same MINI or FIT meals with standardized calories and macros, you don't need to worry which recipe to choose each day. Magic!

Whether you're a fitness expert, or a beginner who wants to guarantee results, a daily plan is the way to go!


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Calories: the key to losing weight

Whether you're a fitness athlete on a cutting phase, a person trying to lose a few pounds, or someone trying to radically change their appearance, the golden rule of nutrition is pretty simple:

In order to lose weight, you need to be in a calorie deficit. In simple words, this means eating fewer calories than your body needs.

Calories are the units of energy contained in your food.

When your body doesn't have enough calories (i.e. energy) to power through the day, it will pull the remaining calories from its fat (or muscle) reserves. This means that when you're in a calorie deficit, your body will burn fat and muscle to keep you going.


Your body is great at adapting to diet changes, and will naturally try to convince you to get back to accumulating fat reserves because it's wired for survival.

If your calorie deficit is too low, your body may simply adapt and burn slightly fewer calories to compensate.
If your calorie deficit is too high, it will be very uncomfortable and you may develop more cravings that could ruin your diet.

A good calorie deficit is anywhere between 500 and 1200 calories less than what your body needs. As a rule of thumb, you can aim for up to 1% of weight loss per week, meaning that if you weigh 150lb, you can target to lose 1.5lbs, each week.

Given that 1 lb of fat is about 3500 calories, you can quickly calculate how many calories of deficit you should have per week and per day. Science!

Your daily caloric needs are affected by the following factors:

  • Your age (past adult age, the older you get, the fewer calories you need per day)
  • Your gender (men need more calories per day, women need less)
  • Your height (the taller you are, the more calories you need)
  • Your weight (the more muscle you have, the more calories you need to maintain it)
  • And of course, the average amount of physical activity you do.

According to Nutrition Canada, the average amount of calories per day needed is 2000 calories for a woman, and 2500 calories for a man.
But as you can see, depending on your physical attributes, your actual needs could be as low as 1500 or as high as 3500 calories.


To get a good estimate of your daily caloric needs, and also estimate your calorie deficit recommended, you can use our free online calorie calculator! It uses the Harris-Benedict formula used by most nutritionists and fitness coaches.


Calorie Calculator

Macros and exercise: The key to losing fat

In order to minimize muscle loss when on a calorie deficit, you need a high protein diet, and a healthy dose of exercise to stimulate your muscles.

Doing cardio (i.e. running, cycling, swimming etc...) is great for burning a lot of calories and losing weight faster. Weight training is great to stimulate muscle growth and will prevent muscle loss better.

On a fat loss diet, nutritionists recommend around 25-35% of your calories to come from protein, around 30-40% from carbs, and the rest from fat. About 2-2.5g of protein per kg of weight per day is also recommended for fitness enthusiasts, or 0.8-1.2g per lb.


Macronutrients (or macros) are the distribution between protein, carbohydrates (or carbs), and fat in your calories.

Carbs are the primary energy source for your brain, and are essential to support your exercise and recovery. They are easily digested and converted rapidly into energy. Excess carbs will be stored as fat.
1g of carbs = 4 calories

Proteins are critical for building and repairing tissues: muscle, skin, bones. They are harder to digest and can also be used as an energy source as backup.
1g of protein = 4 calories

Fats are concentrated energy sources for long-lasting energy, and for cell and hormone health. Healthy unsaturated fats are beneficial for health, while saturated and trans fat are generally detrimental.
1g of fat = 9 calories

Fat loss measuring tape

Results - scientifically guaranteed

By controlling exactly your calories and macros, you can make sure your hard work at the gym is always rewarded by real steps towards your future body!

As long as you eat all of your plan, and nothing but the plan (i.e. no extra bread, sugar, sodas), you should see results on the scale within a few days.

Make sure to track your weight regularly, especially on the first week, to adjust your plan if needed. It's recommended to weigh yourself in the morning right after waking up, in order to have the least amount of fluctuation due to timing of meals and drinks. You can create an account on My Fit-Plans to use our free weight tracker! You'll see your weight history as well as recommendations for your fitness journey.

If you don't lose enough weight, simply lower your calories on the next week! And if you lose too much weight, you can be more comfortable with a higher calorie plan.

As always on a fitness journey, make sure to drink enough water (2L per day is recommended), and have 7-9 hours of sleep per night.


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Fat loss measuring tape

Based on our signature meals with standardized macros

Fit-Plans's secret sauce? We engineer our recipes to not only be delicious, but also to have standardized calories and macros.

This means that each recipe of a given category will have the same calories and macros! No need to calculate which recipe to choose each day to reach your daily macros, just pick whichever you like!

All MINI meals have 400 calories, 36g of protein, 26g of carbs, and 17g of fat.

All FIT meals have 550 calories, 50g of protein, 36g of carbs, and 23g of fat.

The same is true for any item in your daily plan: Each breakfast will have the same macros, each shake will have the same macros, each protein bar, etc... That's the magic of Fit-Plans!


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Browse our fat-loss optimized daily meal plans

All our FIT and MINI nutrition plans have macros optimized for cutting fat: You only need to choose your daily calories and portion size!


MINI PLANS

High protein, low carbs plans with small sized meals.

FIT PLANS

High protein, low carbs plans with medium sized meals.

Order Online. Track results.

My Fit-Plans is our web app to calculate your calories, track your results, and (re)order online

Create an account to get your estimated daily nutritional needs. Then, each morning, log your weight and ensure you're on the right track!

Results from your diet will be visible on the scale in a few days, compared to a few weeks to see the effect in the mirror.

By tracking your weight daily, you'll have a quick feedback to know if your daily intake is enough to reach your goals. And you can adjust your plan for the next week!

It's free for anyone to use, regardless of whether you're buying our meals or not.


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Would you like to learn more about Fit-Plans' fitness meals?

Don't hesitate to reach out to our team. We are truly passionate about fitness and nutrition, and we'll be delighted to answer any questions you have about our service.