Calorie Range: 1,490 (lowest) – 1,640 (highest) (this factors in pre-workout snacks, freestyle meals, and cooking oils/fat – this does not include extra snacks and treats that you want, and totally should add, here and there through the week)

The goal is to be at a 250-500 calorie deficit from maintenance calories. This calorie deficit (with added snacks/treats) hits that average for most women. You should adjust based on your needs each day. If you feel your body needs more, please eat more.

Macro Breakdown (Average Per Day):

Protein: 89g

Carb: 176g

Fat: 49g

To cut down on grocery costs, at the end of the week, I suggest restarting your meal plan before moving on to the next week (which is why each meal plan is labeled for two weeks). However, depending on your need for variety this is optional.

Click on the meals to open access to recipes/instructions/portions

When it’s time to shop, click “shopping list” >> generate shopping list >> check off what you have at home >> order your groceries or hit the store

Water Schedule:

7 AM – 12 PM (40-50 oz)

12 PM – 9 PM (40-50 oz)

5-8 oz. each hour