Your 7-Day Plan
Great choice! Your plan file was delivered at checkout and emailed to you. Here’s how to get the most out of it this week.
Craving Crusher (Weight-Loss)
- Start with Meal 1 and Snack 1 on Day 1 — keep it simple and consistent.
- Grocery list is inside — shop once, prep twice.
- Weekend tip: use the swap list to stay on track during social plans.
Craving Crusher (Muscle-Building)
- Focus on consistent meals and workouts — your plan is designed to fuel strength.
- Use snack options if you have longer gaps between meals.
- Optional: add one walk most days for recovery and energy.
Lifestyle Integration (Weight-Loss)
- Keep meals repeatable on busy days; save new recipes for lighter days.
- If a day goes sideways, restart with the next meal — no “make up” meals needed.
- Involve family where possible to make this feel natural.
Breakthrough (Muscle-Building)
- Pair your plan with progressive overload — track reps/sets weekly.
- Sleep & hydration matter more than you think — aim for consistency.
- Use the swap list for variety without changing targets.
