Everything You Need to Lose Weight

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The Real way to lose weight

Determine Your Basal Metabolic Rate

Your Basal Metabolic Rate (BMR) is the amount of calories your body requires in order to maintain your current weight. Eating below this number of calories will make you lose weight, and eating above it causes you to gain weight. Calculate your BMR with our calculator right below this section.

Workout 3-4 Times a Week

Resistance training or cardio multiple times per week can help you to hit a caloric deficit goal. While you don't necessarily need to workout to lose weight as long as you are in a deficit- working out can make your weight loss happen faster. You will also be turning some of your fat into muscle!

Eat In a Calorie Deficit

If you eat less calories than your body needs to maintain weight, you will force it to start burning your stored fat cells as a source of energy. Keeping your body in this state will lead to consistent weight loss. Depending on your goals a healthy range of a caloric deficit would be between 200-500 calories.

Set a Routine and Stay Consistent

The most important aspect of weight loss is staying consistent. The best way to stay consistent is to develop a routine that you can stick to every week both for nutrition and exercise. To make both of these easier we have completely free meal plans and workout guides- both of which you can find on this page.

Calculate Your Basal Metabolic Rate

Use this very simple BMR calculator which will tell you how many calories your body needs to maintain your current weight assuming you do no exercise. Add any calories burned during the day to this number. For example if you burn 400 calories exercising you can add 400 calories to this number.

How much you should eat by goal:

Lose Weight Only: Eat 350-500 calories less than this numberTurn Fat to Muscle: Eat 200 calories less than this numberBuild Muscle: Eat 200 calories more than this number

Pick a Weight Loss Meal Plan Right For You

Download your FREE Meal Plan today!

Each Meal Plan Includes:

40+ Recipes

Each recipe comes with detailed and easy to follow directions. These recipes were hand crafted by professional nutrition coaches.

Weekly Shopping Lists

To make your life easier we included weekly shopping lists to make sure you do not forget any of the ingredients needed during the week.

My Fitness Pal Integration

Each recipe has a scannable my fitness pal barcode so you can keep track of just how many calories you are eating throughout the day.

High Protein Meal Plan

  • Best for people who struggle to stay full
  • People trying to put on lean muscle while losing weight
  • Prioritizing protein will make you feel more full throughout the day 
  • Protein is the main nutrient needed to build muscle

Low Carb Meal Plan

  • Best for people who struggle to cut out carbs
  • If your only goal is to lose weight this is the best option
  • Carbs are still necessary for proper body and energy function- just not in excess
  • On this meal plan you do not have to go full keto and cut out all carbs 

5 Ingredient Meal Plan

  • Best for people who do not have a lot of time to cook
  • Best for people who are not that skilled at cooking
  • Fast and simple recipes that will still make you lose weight
  • No recipe has over 5 main ingredients!

Vegetarian Meal Plan

  • Best for vegetarians trying to lose weight
  • People that link they may want to try begin vegetarian
  • Just because a food is vegetarian does not mean it is low calorie- we avoid those foods
  • Plant based and focused recipes!