Your meal plan outlines what we recommend you eat each day, based on your energy requirements, which have been determined by your age, height, weight, body fat, exercise level and your goal. At ASN, we’re strong believers in the importance of creating a healthy lifestyle that feels achievable for you. After all, it’s your life, your way. As such, your meal plans have been designed with a large focus on what will be sustainable and easy for you to follow in the long-run.
Lastly, your meal plan has been carefully designed with a focus on whole foods, which are simply foods that are as close to their natural form as possible. Because of this, you should expect to see very few processed foods in your meal plan, and instead, simple, delicious and nutritious ingredients that will nourish your insides.
How can you mix and match your meal plan?
You will see 7 options (which represent the 7 days of the week) in your meal plan, which you can alternate between throughout the week (even if you’d like to stick to just one or two of the days and eat those meals throughout the week). However, it is important to note that when you begin completing a day (or option), you will need to stick to this option for the rest of the day. For example, you cannot pick day 1 breakfast and day 5 lunch.
How are your meal plan calories calculated?
Your calories are calculated by first determining your BMR and multiplying this by your activity level and nutrition goal. This result will determine your meal plan calorie requirements. Our Dietitian uses a professional database called “Foodworks” to calculate calories, as this is the most accurate and has the latest and most comprehensive food data - using a superior rounding system called Atwater Specific Rounding. This, unlike other rounding systems, takes into account the food that the macronutrients are coming from, which subsequently changes the energy density. This leads to a more specific calorie measurement of the food.
How does your meal plan work alongside your workout program?
To ensure you reach your goal, we have calculated your personal maintenance calories and created your meal plan based on your specific goal. Briefly, if your goal is to achieve an increase in muscle, your meal plan places you at a calorie surplus (meaning more calories than what your body expends). However, to ensure muscle is gained, we have increased your protein intake, as opposed to just increasing calories. However, if your goal is to lose weight and tone up, your meal plan will be designed around placing you in a calorie deficit, whereby you’re consuming fewer calories than what your body expends. While doing this, we always ensure that your meal plan is still sustainable, healthy and nutritious.
How can you spice up your food?
While most sauces and dresses are high in sugar, there are plenty of healthy options and alternatives to help add a little extra flavour to your meals when you need it most. When purchasing sauces and sweeteners, be sure to check the nutritional panel and opt for products that have natural ingredients and low-sugar content. For example, no added sugar BBQ and tomato sauce, sugar-free maple syrup, Nando’s sauces, soy sauce and brown rice syrup are safe options. Alternatively, fresh herbs, dried herbs and spices and homemade tomato salsa are all delicious low-calorie options to improve the taste of your meals, without interfering with your macros.
How can you change your meal plan?
Upon signing up, you're required to add any items you do not what to consume, whether it be dislikes or allergies. If your food requirements have changed, simply email our friendly team at email@example.com and we will happily amend this for you.
What if items you included on your allergies/dislikes list are on your meal plan?
There are a couple of simple reasons this may have occurred. Firstly, there are a few items with multiple entries in our food library, so if you remove ‘lean pork’, it’s not going to remove ‘bacon’. While bacon may still technically be considered a pork product, it’s considered a different food item for the purpose of our food library. Secondly, some ingredients may not be removed if substitute options are mentioned in the recipe. For example - if you remove ‘turkey’, but turkey has ‘chicken’ as a substitute, which you have specified as a dislike, then turkey may still be included. If substitute options are mentioned, they will be mentioned below the food item they pertain to.