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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.


Ton corps s’adapte aux changements alimentaires et cherche souvent à revenir à ses réserves de gras.

Si ton déficit est trop faible, ton corps peut simplement s’adapter et brûler un peu moins de calories.
Si ton déficit est trop élevé, ce sera inconfortable et tu risques d’avoir plus de fringales qui sabotent ta diète.

Un bon déficit se situe entre 500 et 1200 calories de moins que tes besoins. En règle générale, vise jusqu’à 1 % de perte de poids par semaine : si tu pèses 150 lb, tu peux cibler 1,5 lb par semaine.

Comme 1 lb de gras représente environ 3500 calories, tu peux rapidement calculer le déficit nécessaire par semaine et par jour. Science !

Voici les facteurs qui influencent tes besoins caloriques quotidiens :

  • Ton âge (en général, plus on vieillit, moins on a besoin de calories)
  • Ton sexe (les hommes ont besoin de plus de calories, les femmes de moins)
  • Ta taille (plus tu es grand, plus tu as besoin de calories)
  • Ton poids (plus tu as de muscle, plus tu dois consommer pour l’entretenir)
  • Et bien sûr, ta quantité d’activité physique moyenne.

Selon Nutrition Canada, les besoins moyens sont d’environ 2000 calories pour une femme et 2500 calories pour un homme.
Mais selon tes attributs physiques, tes besoins réels peuvent varier d’environ 1500 à 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.


Les macronutriments (ou macros) sont la répartition entre protéines, glucides et lipides dans tes calories.

Les glucides sont la principale source d’énergie pour ton cerveau et soutiennent l’exercice et la récupération. Ils se digèrent vite et se convertissent rapidement en énergie. L’excès est stocké en gras.
1 g de glucides = 4 calories

Les protéines sont essentielles pour construire et réparer les tissus (muscles, peau, os). Elles sont plus longues à digérer et peuvent aussi servir d’énergie de secours.
1 g de protéines = 4 calories

Les lipides sont une source d’énergie concentrée et durable, et essentiels pour les cellules et les hormones. Les gras insaturés sont bénéfiques, tandis que les gras saturés et trans sont généralement moins souhaitables.
1 g de gras = 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!


Learn more about our meals

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.

Commandez en ligne. Suivez vos résultats.

My Fit-Plans est notre application web pour calculer vos calories, suivre vos résultats, et (re)commander en ligne

Créez un compte pour obtenir vos besoins nutritionnels quotidiens estimés. Ensuite, chaque matin, enregistrez votre poids et assurez-vous d'être sur la bonne voie !

Les résultats de votre alimentation seront visibles sur la balance en quelques jours, comparé à quelques semaines pour voir l'effet dans le miroir.

En suivant votre poids quotidiennement, vous aurez un feedback rapide pour savoir si votre apport quotidien est suffisant pour atteindre vos objectifs. Et vous pourrez ajuster votre plan pour la semaine suivante !

C'est gratuit pour tous, que vous achetiez nos repas ou non.


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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.