FAQ

Please review these frequently asked questions to see if your question has already been answered. If you still need help, use the contact form to email me.

You can cancel your plan anytime with one click. From your Dashboard, click on ‘account’ then ‘Subscriptions’ to see your membership details table. From this table, you can click ‘Change Plan’ to upgrade or downgrade. Or simply click ‘Cancel’ to terminate your membership.

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Unfortunately, I do not currently have meal plans specifically for vegans or vegetarians. While you could follow the Basic plan on a plant-based diet, it would be hard to hit the protein targets.

In the future, I do plan to come out with a vegan plan with specific macros and recipes… so stay tuned.

Currently, the meal plans are a web-based system that’s designed to respond to any device. Whether it be a desktop, tablet, or phone.

Looking ahead, I plan to create an app version as soon as it’s financially viable. So you can support my effort by buying a plan now and telling me what features you’d like to see in an app.

Your feedback will directly shape what goes into the app!

As a general rule, I tell people to target +/-5% on calories. For example, if your meal plan says 2,000 calories per day, try to get within +/- 100 calories.

An easy way to do the math: Calories ÷ 10 ÷ 2 (2,000 ÷ 10 = 200 ÷ 2 = 100) or just use a calculator and multiply calories by 0.05.

For macros, I recommend getting within +/-10%. So if your meal plan says 200 grams of carbs for the day, try to get within +/- 20 grams.

Macros ÷ 10 (200 ÷ 10 = 20) or multiply by 0.1.

Of course, if you’re off by 20% on one macro, make sure you compensate with another to get within 5% of your calorie target.

With the Premium and Elite plans just stick to the recipes and you’ll be on target.

Click here for more information about how strict to be on a diet.

One or even two cheat meals per week is totally fine. Yes, pizza and ice cream are okay in moderation!

Preferably, your cheat meals should be on a high carb day. But you could do a smaller one on a medium carb day. Stay away from cheating on low carb days though.

Of course, moderation is key. Try not to exceed your calorie target and if you can still hit your macros that’s an added bonus.

Some of the recipes have quantities like 0.6 tbsp or 0.9 cups. To measure these amounts, choose the nearest fraction from the table below:

Decimal to Fraction

These are all good questions! Let me answer them one at a time.
  1. Dinner 1 and Dinner 2 (or Lunch 1, Lunch 2) represent two meals
  2. Ideally, you will separate the meals by at least 90 minutes
  3. It’s also good to finish eating at least 60 minutes before you go to bed to allow your stomach to empty
  4. If you workout late in the evening you may not be able to eat both meals before bed. In that case, it is perfectly fine to combine them, doubling the portion for one dinner.
In this way, you have the flexibility to spread those meals out or condense them. I’ve used both approaches with clients and it really just depends on your schedule, appetite, and personal preference.

You can edit your plan up to twice per week. This allows you to make updates if your workout schedule or activity level changes.

Another reason to update your plan is when your weight or body composition changes. This adjusts your calories and macros to your new metabolic rate. I advise that you do this anytime your progress slows down and at least once per month.

Finally, you can edit your plan to change your goal. Maybe you want to end your fat loss phase and switch to muscle gain. Generally, I recommend sticking with one goal for at least 2 months in order to make actual progress. But there may be some exceptions.

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