This diet plan with detailed scripted meals in PDF format will be provided to you in the right calorie & macro levels based on your stats & goals. Once you've purchased it, you will receive via email a form you will need to fill out and submit to determine your effective levels. It does not come with coaching but is very in-depth, user-friendly and easy to navigate.
You will need to create a user login at: www.fitwithnettie.com in order to navigate the program via my Client Portal.
This meal plan is not customized but provides endless options and teaches you how to flexibly diet. The meal plan is pre-scripted and provides:
- 1-2 optional daily coffee drinks with suggested sweeteners/additives and guidelines for tweaking one of your other meals if you choose to have more coffee, or no coffee.
- 3 moderate-sized daily meals (with 4-6 detailed easy-to-make recipe options PER meal, each coming out to the same calories and similar macros).
- 2-3 daily interchangeable snacks (7 total options for these that all come out to the same calories and similar macros)
Many of the options are gluten free and/or dairy free, but items with gluten and dairy do exist as options within this plan.
This is not a vegan meal plan.
There are protein supplements listed within some of the meal options for this plan, but are not mandatory and can be easily switched out for other items (switch-out charts included).
All of the meals and most of the snack options include nutritious, whole foods and are well-rounded to ensure you are feeding your body with a wide variety of vitamins, omegas, and minerals. Even though they are healthy, the meals are built strategically to taste good and mimic popular dishes such as: tacos, pancakes, pasta, sandwiches, etc.
Even though all the foods are healthy, you are given the option to trade any item out at any time for something else less healthy that you would prefer while still staying on track toward your goals.
Within the PDF file, you also receive:
- Detailed instructions on how to trade items for others of your personal preference while still meeting your macros, as well as in-depth charts for swapping one item for another of similar macros & the same calories. Your options are limitless!
- How to customize the scheduling, timing and spacing of your meals to fit your personal schedule.
- Advice on how to effectively tweak the foods you are eating if you feel overly stuffed or too hungry.
- Cooking, measuring and weighing guidelines.
- A list of acceptable cooking sauces, seasonings and condiments that can be added at no penalty to your macros.
- A list of beverages that won't affect your macros or calorie intake.
- Tips for cutting expenses when buying healthy foods.
- How to integrate cheat meals and still stay on track.
- How to work alcohol into your plan if desired and still see results.
- A detailed supplement guide: educating you on the most studied and effective supplements to aid in muscle growth and recovery, joint strengthening, etc. and the proper suggested doses.
You will receive access to this PDF format via the Client Portal on my website within 48 hours of filling out & returning the questionnaire.
Pre-Scripted Flexible Diet Plan
In purchasing this meal plan, I acknowledge that I have read and understand all of the following terms and conditions:
- This plan is non-refundable.
- This diet is not a medically supervised program and is designed for healthy people with no medical conditions or risks, either physical or psychological. I represent that I am in good physical condition and have no medical reason or impairment that might prevent me from participating in this diet. I understand that in taking part in this program, I take on the risk of potential allergic reactions, inflamation, and other potential negative physical and psychological consequences, including but not limited to: weight gain, weight loss, gastrointestinal issues, eating disorders, and even death.
- I understand that Janette Withrow is not a doctor or licensed dietician
- Nutritional supplements and specific foods will be recommended as part of the program and will require an additional cost. I also understand that all supplements and foods recommended come with the risks listed above, and I am expected to only consume them once my physician has cleared me to do so.
- My trainer (Janette Withrow) will provide me with my fitness goals and the components of fitness necessary for me to achieve my goals, but my trainer is not held responsible for making sure I follow all aspects of the program. My trainer is also not held responsible for whether or not I reach my goals, regardless of how strictly I adhere to the program.
- I release Janette Withrow of all liability from any negative outcome due to me participating in this plan, including but not limited to: bodily harm, psychological distress, and even death.