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Accelerate your weight loss with Fit-Plans ready-to-eat meals. Healthy and delicious calorie-controlled meals that make all the difference.

You follow your training program, but find it difficult to follow a meal plan? That's when Fit-Plans comes into play. Our meal programs, designed by seasoned nutritionists, help you achieve your weight loss goals with ease. No need to shop, measure all your ingredients or even cook: Fit-Plans does it for you! Very high in protein, very low in carbohydrates, and above all, very varied, our weight loss meals are specially designed to drive your body transformation.


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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

The simplicity of Fit-Plans weight loss meals service delivered to your home.

Knowing the number of calories and macros your body needs is the first step toward a weight loss-friendly diet. However, after calculating this number comes buying the ingredients, analyzing nutritional values, measuring quantities, and preparing portions — and all of that must be repeated for every meal, every day, for several weeks or even months. This demands significant effort, strict discipline, and unwavering long-term dedication.

Fit-Plans takes care of all of that for you, so you can focus on getting results!

We offer the MINI and FIT meals that are low in calories and have the high protein, low carbs macros needed for your fitness journey. Both are suitable for fat loss, you can pick one based on the portion size desired, or based on your daily caloric requirements.

Best of all: ALL recipes within the same category have been engineered to have the same calories and macros ! This makes it SUPER easy for you to calculate your daily intake and stay on track.

This means you can pick any recipe in the MINI category, and they will ALL have, within a few percent, 400 calories, 36g of protein, 26g of carbs and 17g of fat.

Likewise, you can pick any recipe in the MINI category, and they will ALL have, within a few percent, 550 calories, 50g of protein, 36g of carbs and 23g of fat.

No more guessing, no more calculation, no more measuring all your quantities: Just follow the plan and get results!


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A wide variety of delicious fat loss meals prepared by experts.

DELICIOUS, UNIQUE RECIPES

Being on a fat-loss diet doesn't mean that you have to eat tasteless chicken and broccoli meal prep!

Doing your own meal prep at home takes A LOT of time and often means you have to compromise between meal prep time and variety.

At Fit-Plans, each meal is a unique, full recipe, that will make you feel like you're eating at the restaurant every day. And best of all: they're DELICIOUS!

We take care of all the complicated parts for you, including calculating the macros, preparing your weight loss meals, and even home delivery. All you have to do is enjoy your food, stay active, and watch your body transform!

The menu is colorful, flavorful, and varied, ranging from salmon with curry sauce and coconut milk to beef parmentier – enough to help you achieve your weight loss goals without feeling like you're sacrificing.

LOW IN SODIUM AND SUGAR

Our meals are prepared using premium ingredients that are weighed before and after cooking, as well as during portion preparation, and follow standardized recipes designed to hit target macro values.

We never add sugar to our meals or breakfasts, and we take great care in keeping our meals low in sodium.

Our full nutrition facts are available on our menu. If you're on a medical diet, feel free to ask your doctor if our meals are suitable for you.

By combining an appropriate workout with Fit-Plans' fat loss meals, your weight could decrease by 1% per week.

NEVER GET BORED

With a growing catalog over 250 unique recipes, a menu that changes every week, you'll never get tired of our meals!

Fit-Plans is like a cheat code to help you crush your fitness objectives.

Delicious, varied, and calorie-controlled, our meals make your weight loss journey not only simple and hassle-free, but actually enjoyable!

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fitness meals box with meals breakfasts and shakes

Daily plans:
All the meals of your day.

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

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

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

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

Learn more about our fat-loss plans
fitness meals box with meals breakfasts and shakes

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.


Go to My Fit-Plans

What our customers think about us

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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.