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MEAL
PLANNING

Welcome

Welcome to basic meal planning strategies. Today’s video will help you learn how to strategize your meal planning and prepare for grocery shopping.


INTRO

MEALPLANNING

MEAL PLANNING

Hi and welcome to meal planning.

Meal planning is really simple, fun and eye opening. What you learn today heighten your confidence when preparing your meals for the day.

With Gratitude, 

2021FIT Team

  💪 🚀 ❤️

PS Should you have any questions please click the “Black Box” below to send me your comments. I’ll get back with you within 24-48 hours but generally within a few hours.


MENU'S

10 Day + menus are color-coded to support the ease and use of the Low, Medium, High.

Please read below the simple specs for each type of menu.

Menu - LOW

The green menu is the Low day. Choose up to 60 grams today.

What’s important to note about the Low green days are that the foods are natural, non-processed type of foods. 

Foods you want to include on your Low days are; fresh veggies, cooked veggies, raw fruits, nuts, cheeses, yogurt, jello, sugar-free fudgesicles, dry fruit, eggs, meats. Plus, you have the low recipes in the recipe guide to choose from.

No starchy carbs. Avoid: crackers, rice, pasta, potatoes, croutons, breads, etc. Please look up the BIG NO’s in the book.

Do not worry about net carbs as this system is setup with my own counting system. 

Do note if you find yourself over the allotted number for the day you can choose from the list of FREE foods available in the LOW menu. 

TIPS To Keep Your Body At Its Most Optimal State.

Dedicate one day for a specific food. For example, every menu has eggs. Dedicate one menu; Low, Medium or High days to having eggs. The other two days replace eggs with another choice. Eating too much of one item halts the body’s metabolism. 

The same goes for cheese, nuts, etc. If you notice you are consuming one item on all menu’s dedicate that food to just one menu or specific type of day.

One other quick tip is that it’s best to go over the allotted number for the day than under. 

MENU - MEDIUM

The color-code blue menu is the Medium Day. The count for the day is 95. The medium day includes all the natural type foods plus you can incorporate a small starch type of food like crackers, croutons for your soup or salad, and pretzels. 

You also have the option to choose a sugary type food such as angel food cake, pound cake topped off with your favorite fruits. Plus, you can choose from low and medium recipes in the recipe book.

NO starchy type foods such as potatoes, rice or pasta. 

TIPS To Keep Your Body At Its Most Optimal State.

Dedicate one day for a specific food. For example, every menu has eggs. Dedicate one menu; Low, Medium or High days to having eggs. The other two days replace eggs with another choice. Eating too much of one item halts the body’s metabolism. 

The same goes for cheese, nuts, etc. If you notice you are consuming one item on all menu’s dedicate that food to just one menu or specific type of day.

One other quick tip is that it’s best to go over the allotted number for the day than under. 

MENU - HIGH

High menus are color-coded red and have a daily count of 125. 

On your high days you are allotted to have starchy type carbs; potato, rice, pasta, crackers, pretzels, croutons, etc. The menu shows mash potatoes for dinner but you can manipulate the menus. If you want to have potatoes for brex you can. What’s important is you stay with in the allotted number for each specific day. 

TIPS To Keep Your Body At Its Most Optimal State.

Dedicate one day for a specific food. For example, every menu has eggs. Dedicate one menu; Low, Medium or High days to having eggs. The other two days replace eggs with another choice. Eating too much of one item halts the body’s metabolism. 

The same goes for cheese, nuts, etc. If you notice you are consuming one item on all menu’s dedicate that food to just one menu or specific type of day.

One other quick tip is that it’s best to go over the allotted number for the day than under. 

CALENDAR

We recognize not every one can start on the 5th day. If so, we have provided you a calendar to determine the best starting date for you.  

Instructions:

1. Left click the blank calendar. 

2. Download calendar to your computer.

3. Print calendar.

4. Write in the days of the month; 1-31. 

5. Write down any significant upcoming dates. 

NOTE: If you have an upcoming celebration you can choose to wait for the celebration to pass which I never recommend this approach because people use the 10 Day + during the holidays to lose weight. You do however, want to have the celebration fall on a “High Day”.

6. Play around with the calendar so you can schedule the celebration on a High Day.

NOTE: Remember 10 Day + works around your schedule.

TIP: If you have colored pencils, markers or pens all the better. If all you have for now is a pen or pencil that’s great too. You can always color the boxes later. For now simply write in at the top of each box the type of day it is;

Low, (L)
Medium, (M)
High. (H)


FAQ

FAQ

Most frequent questions and answers

No, not at all. We don’t believe in calorie counting. Generally when you hear others speak of calorie counting it’s because they are fairly new to living a healthy lifestyle or they never researched the history of calorie counting and go with what’s being discussed in main stream.

No, these counts are not net carb counts. I created this counting system based on processed foods. Most foods that are processed come from carb type foods. 

While we understand the net carb concept we do not believe in net carbs ideas.

It’s ok. In fact, it’s better to go over than under. If you are going way over the counts by 50 counts check out the free foods.

The big thing is to avoid eating heavy starches on Low days and stick with natural, low processed foods.

High days are where you have your starchy meals; potato, rice, pasta.

Medium days are where you have your low processed sweet foods; angel food cake or pound cake with fruit. 

No matter the foods you choose always pay attention to how your body responds. If you feel bloated, tired, stressed or moody after consuming a specific food, even if it’s healthy, its an indication that food is working against your body at work. And you want to avoid that food and try it once your body gets in better working order. 

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