On this page you’ll learn the essential basics of your healthy menu.
Then go to the downloads on the club page and download the menus based on your BMR+. The menus are designed to give you maximal nutrition, with the right blend of fat, carbs and protein and total calories.
Here is a general guideline regarding percentages and grams of carbs, protein and fat.
Percent of Carbohydrates, Protein, and Fat
Carbohydrates: 70% of cals
Protein: 10% of cals
Fat: 20% of cals
When you know percentages you can figure out grams:
Carbohydrates: 4 cals = 1 gram
Protein: 4 cals = 1 gram
Fat: 9 cals = 1 gram
Sample: 1000 calorie menu
Carbohydrates: 70% = 700 cals or 175 grams
Protein: 30% = 200 cals or 22 grams
Fat: 30% = 100 cals or 25 grams
Sample: 1400 calorie menu
Carbohydrates: 70% = 980 cals or 245 grams
Protein: 30% = 280 cals or 31 grams
Fat: 30% = 140 cals or 35 grams