Go to Dashboard | Donate to Keep Us Serving You

About The Meals

Our meal plan is to make it easy for you to make healthy meal that keeps you full throughout the day without exceeding your daily calorie target.

The meal plan is based on the study of nutrition experts. It is all about diet and weight loss. The meals will make you lose that stubborn fat which refuse to go despite all of the exercise and you start feeling good.

The secret is to make a low-calorie, nutrient-rich meal that fill you up. Feeling of fullness is not by the number of calorie or grams of fat, protein or carbohydrate.

The goal of our meal plan is to help you lose weight by fat loss while keeping your muscle and tissue strong. The meals are of the following qualities:

  1. Low Energy Density: You lose weight only when you eat low calorie foods. No matter how healthy a meal is, if it is a high-energy-density food, you cannot lose weight. High fat foods are generally unhealthy. They provide more calories for a given quantity of food. High fiber foods are good for you because they contains few calories. You need them to speed up your weight loss process.
  2. High Nutrient Density: Amount of nutrients in a certain quantity of a given food is very important. Our meals are based on a system of rating nutrient density called Aggregate Nutrient Density Index (ANDI). The system was developed by Dr. Joel Fuhrman. Dr. Fuhrman is a New Jersey physician who specializes in preventing and reversing disease through nutrition. The ranking of these foods are based on their richness of vitamins, minerals and phytochemicals. Phytochemicals are compounds that promote good health but have not been established as nutrients. Phytochemicals include antioxidants, beta carotene among others.
  3. Focus on Fresh, Minimally Processed Foods: Industrially processed foods are unhealthy and not good for weight loss. Processing of food reduces natural nutrients and replaces them with chemicals. Some of these chemicals pose risk to your health.
  4. Low Sodium: According to World Health Organization (WHO) salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack. Our meal recipe choices are based on low sodium ingredients.
  5. Low Saturated Fat: Cutting out saturated fats will reduce the risk of obesity, high blood cholesterol, heart disease, type 2 diabetes and some cancers. But it is an healthy practice to include certain amount of fat in your meal for balanced diet, therefore healthy oils like olive and canola and vegetables like avocados are found in our meal recipes.
  6. High Fiber: Fiber-rich foods have low calorie density and high nutrient density. So they are very good for your weight loss and management ambition. They also enhance heart and digestive system.

Note that salt is not included in any of the ingredient lists. This is because cooking without salt is a healthy thing to do. Each recipe contains ingredients that are low in sodium and that gives you tasty and healthy meals.

If you want to add some salt to your meal because you think it’s needed, I would advise you consult your doctor first. I believe that your doctor will agree that in the interest of total health, you are better off without the salt.