Shop

Fitness Blender's 4 Week Meal Plan and Nutrition Guide

eBook (PDF), 135 Pages
(62 Ratings)
Price: $24.99
Built with registered dietitians and nutritionists, this healthy, clean-eating meal plan details 3 meals, and 3 snacks, every day for four weeks. There is a corresponding grocery list for each week, and there are 5 different calorie allotments to choose from so that you can customize this plan to meet your exact goals (weight loss, gain, or maintenance). Includes suggestions for modifying for food allergies, intolerance, and availability, as well as food costs, cooking for a family, and more. Couple this 4 Week Meal Plan with our 8 Week Fat Loss Programs for foolproof results.
Available in PDF Format

Ratings & Reviews

Log in to review this item
Lulu Sales Rank: 6
34 People Reviewed This Product
  • By Terri Hitchen
    Jul 15, 2019
    Being a big fan of Fitness Blender, I was quite unimpressed with this meal plan. The shopping list doesn't list out how much of an ingredient you need to buy, I understand why (as different people require different amounts) - but this could be solved with a simple macro. The measurements are all over the place - one recipe will ask for 0.5 medium banana, and then another recipe asks for .66 cup of banana (i'm not even sure how to go about measuring up .66 cup of a banana!?). It'd be a lot easier if they used weight throughout. The PDF is very basic; it's not hyperlinked, there are grammar inconsistencies scattered throughout. Big shame.
  • By Kolby Lundgren
    Jun 24, 2019
    Highly recommend! I purchased this program and followed it through the 4 weeks, giving myself a lot of flexibility. Using this strategy, it was an excellent guide to prepare meals that were simple, fresh, FAST, and easy to adapt (add fresh herbs, spices, alter the types of cheese you use or meat you prepare, portion sizes, etc.) The ingredients used for each meal are an exciting but attainable variety of whole, fresh foods. I have to pack my lunch/snacks ahead of time for my work day, and the meals planned for each day were simple to put together and were plenty of food to keep me satisfied throughout the day. Sometimes I would just pack a lunch from the meal the night before, which seemed to work out just fine, also. I don't weigh myself as a proxy to my fitness, but I workout using FB programs or do other activities (bike ride, long hikes, etc.) and am active in some way almost every day. With that said, even with the occasional day of drinking some beer or wine, and eating... More > chocolate or other indulgent treats, I feel like I lost some weight with this program; I have definitely tightened and toned up. It was easy to follow.< Less
  • By Yolande Rawhiti
    Dec 29, 2018
    I have just purchased the omnivore meal plan & am reading through it. I am very excited so far, as I was hesitant to waste more money on meal plans that generally don't work for large families. I absolutely hate to cook & the meals seem to be simple to prepare. I prefer to eat a vegetarian diet, but my husband & sons like some meat. This meal plan seems to be a nice balance between. My shopping budget is not large. Looking at the shopping list, I think I will be able to manage it. Obviously I can't say for sure until I go shopping, but it doesn't seem excessive. The simple layout is printer friendly. Not wasting a lot of ink on unnecessary pictures. The different calorie serving amounts is convenient. I know roughly a healthy serving size for each person in the family, by following this & can prepare adequate meals without excess. Finally, I like the extra information. Eg My husband can't stand beans & it gives replacement options for him & other helpful tips.
  • By Cassandra Yoder
    Nov 15, 2017
    I am 7 1/2 months postpartum (no breastfeeding), and gained 52 pounds during my pregnancy. I have used Fitness Blender workouts daily and am currently working my way through this meal plan for the second time. I have not been focusing on weight loss, but rather, on health. This is Daniel and Kelli's philosophy, as well. Regardless, I am down to shedding the last 10 pounds of my pregnancy weight gain. Here are some thoughts and responses to comments in previous reviews: *I was expectation just a meal plan, but in reality, the actual document is like a novel in that it also has chapters on such topics as working around barriers, modifying the plan to fit unique needs, the psychology of eating, and long-term plans. It was so interesting that I could not put it down and ended up reading the whole thing in one day! *An inclusion of what a cheat meal looks like would not be helpful, in my opinion, because different people have different cravings. They have recommendations regarding how... More > often you should cheat based on whether you are going to simply go a few hundred calories over or going all-out for a meal. *For added flavor, they suggest optional seasonings. I love to use Flavor God seasonings with this plan. There are so many choices that are low-sodium, and they are all free from chemicals. *I am a "foodie". It takes time for your taste buds to adjust from chemically-processed foods. At first, clean eating is less enjoyable, but after a few weeks sweet potatoes taste like they are meant to, and it is really quite delightful. *Some of the recipes are simplistic, but I appreciate that with my schedule! There are also thoughtful renditions of comfort foods. I believe there is a good balance. *I see no problem with fat-free cottage cheese. Coming from an agriculture-based state, I understand that there is a difference between skimming the fat off of milk and adding chemicals and man-made sweeteners to make something low calorie. Read the chapters before the plan, and you will see this is addressed. In a nutshell, this is the best meal plan I have ever followed, and Daniel and Kelli, if you are reading this, you should really do a second one! This was truly a delight.< Less
  • By Alanna Felix
    Sep 3, 2017
    I have used this meal plan and I will say that if you stick to it you will see results and feel pretty healthy. The one critique I would give is probably adding an example of what a cheat meal should look like because let's face it we live in a world where pizza exists. From a nutritional stand point it's pretty dead on, don't be afraid of seasonings. I'm Hispanic, I need flavor in my life so I would add some homemade salsa with some of the meals.
Refreshing...
There are no reviews for previous versions of this product
Refreshing...

Product Details

Publisher
Fitness Blender
Published
January 1, 2014
Language
English
Pages
135
File Format
PDF
File Size
665.84 KB
Product ID
21378740

Formats for this Ebook

PDF
Required Software Any PDF Reader, Apple Preview
Supported Devices Windows PC/PocketPC, Mac OS, Linux OS, Apple iPhone/iPod Touch... (See More)
# of Devices Unlimited
Flowing Text / Pages Pages
Printable? Yes
Report This Content to Lulu >

Moderation of Questionable Content

Thank you for your interest in helping us moderate questionable content on Lulu. If you need assistance with an order or the publishing process, please contact our support team directly.

How does this content violate the Lulu Membership Agreement?

Keywords

Listed In

More From Kelli Segars & Daniel Segars