Following a meal plan isn't for everyone. These meal plans will be best utilized by someone who wants to be told precisely what, when and how much to eat. If this does not sound like you, a structured meal plan approach is probably not your best option. I made these meal plans specifically to accommodate those of you out there who want some structure to kick start your weight loss and healthy eating goals, but may not be in a financial position to see me 1-on-1.

These meal plans contain a diverse array of foods from the different food groups including whole grains, dairy & dairy alternatives, meat & meat alternatives and an ample amount of fruits and vegetables. If your diet requires exclusion of certain food groups ( ie: vegan) this current set of plans will not be suitable for you.

The plans have a certain degree of variety worked into them and also offer some free meals and some choice to give the user a greater feeling of control.

The plans will teach you what a healthy and balanced week of eating looks like and, if followed diligently, should help support weight loss in many of the people who use them.

Those who are comfortable preparing the majority of their own meals, enjoy eating a variety of healthy whole foods, and who do not eat out or drink alcoholic beverages more than a few times a week will have the most success with these plans.

These weight loss meal plans are not intended for use by individuals who are pregnant or breastfeeding. Although each plan contain a weeks worth of healthy and balanced eating that is suitable for just about anyone, those living with conditions such as heart disease, diabetes or IBS may require more specifically customized nutrition guidance. It goes without saying that if you have an allergy or intolerance or any other reason to avoid specific foods, you should continue to do so on these plans.

The meal plans will also not likely to be an effective solution for individuals with very specific dietary requirements, who out several times a week and those who are not interested in following a structured eating plan for the majority of their meals.

I decided to create these meal plans to offer an affordable and structured weight loss solution to those who just may not be able to afford to see a registered dietitian. The plans were developed using Health Canada data to help roughly approximate the level of calories , on average, a person of a given gender, age range and activity level should consume to support a modest and gradual weight loss. Each individual is so different ( which is why 100% personalized guidance is always best) but these meal plans are the closest thing to a weight loss & healthy eating solution that I can offer without creating 100% personalized content, which would obviously be more precise but also much more costly. Keep in mind that, due to individual variation, different people will experience different results using these plans.

Each meal plan consists of 7-days of breakfast, lunch, dinner and two snacks.

* The meal plans are designed to ensure adequacy across all vitamins and minerals and to promote optimal health.

The amount of weight that one can expect to lose on these plans will vary from person to person based on their individual characteristics and also based on how diligently they follow the plans. The "average" person in any given gender,age and activity level could expect to lose up to 1 lb a week when following the plan closely. This is considered a safe, healthy and sustainable rate of weight loss.

Depending on a variety of personal factors, you may lose more or less weight.

If you are following the plan diligently, but struggling to lose weight, you can get in touch with me to discuss some quick modifications to your particular plan that should help you going forward.

Each meal plan includes 7-days' worth of breakfast, lunch, dinner and snacks as well as additional instructions on how to best use and follow the plan.

You will find a diverse array of foods from each of the different food groups worked into the plan. Each day, meal, and snack are similar from a caloric perspective, so if there is a particular day, meal, or snack you like more than the others, you can sub it in more frequently. I have tried to incorporate a good degree of variability and choice so that the plans would not feel too repetitive. The ultimate goal, however, is not to follow the meal plans for the rest of your life, rather to use them as a learning tool to better understand the types and amounts of foods you should be eating to reach your goals.

I developed the meal plans to include a variety of healthy, delicious and enjoyable food combinations.

Most of the meal plans incorporate some degree of choice at certain meals/snacks throughout the day and also include at least 1-2 "free meals" a week, which can be used to eat out within certain calorie limits. If you enjoy certain days, meals, or snacks more than others, you can interchange them and eat those particularly meals more frequently.

With that being said, if you are used to frequently eating treats, deserts and eating out, then the meal plans may seem restrictive at first. Once again, these meal plans are best suited for individuals who are ready and willing to follow a structured approach to eating and do not mind being told what and how much to eat.