Which meal plan type is right for you?

Whether you’re new to the gym, or have been going for a while but don’t see the gains you want, it may be time to fix your diet.

You can work out all you want. But if you don’t feed your muscles the right things or the right amount, you’ll hit a plateau.

Take a moment to evaluate your dietary habits. Do you eat a lot of processed, fried, or chemically engineered “foods”? Or do you stick to mostly whole foods? Maybe you eat whatever “feels good” in the moment? Whatever the case, read on for your customized guide to the perfect meal plan for you.

“Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development.” —Ernie Taylor

3 Tips to Eat For Muscle Growth

Make sure you eat enough. It sounds like a no-brainer, but if you compare your diet to whoever you consider “goals,” you’ll probably find that you’re only eating half to two-thirds the amount you should be. Society is so set on the “1200-2000 calories a day” mindset. You have to look past what they tell you and find what gives real people results. And no, creatine or steroids doesn’t have to be the answer.

To gain muscle mass, most people need about 20 calories per pound of body weight (or 44kcal/kg). For example, if you’re a 180lb (82kg) male, you should eat 3600 calories daily.

Re-evaluate your diet. In other words, cut the fried foods and snacks loaded with sugar and chemicals. It’s one thing to treat yourself now and again, but if half of your diet consists of “convenient” foods, it’s time to reconsider. The closer the food is to its natural state, the better. Fresh veggies. Fresh fruit. Whole eggs. Free-range poultry and beef. Wild-caught fish. Is your mouth watering yet? Go back to fresh and watch your gains go up.

Load up on water. You can go a month without food, but no more than a couple of days without water. Water is crucial to keep your body running smoothly. Dehydration leads to muscle cramps, fatigue…and even your ability to regulate your body temperature will suffer.

"If your waist measurement begins with a 2...EAT!" - SCStrong

Howdy! I’m Jessica Smith. I’m a dietitian and health coach who’s helped hundreds of clients meet their weight goals and learn to feel comfortable in their own skin!

I’ve got a degree in health science and have been studying anything and everything related to weight and nutrition for over a decade. I’ve even written a cookbook with easy recipes you can modify to meet your specific goals!

I can give you the tools you need to successfully meet your health goal, whether it’s weight loss, maintenance, or gain. And there’s nothing I love more than high-fiving my clients when they crush their big goals!

Looking for some quick wins to jumpstart your journey to a healthier life?

1. Check out my “Weighty Topics” podcast. I get together with other health coaches weekly and I’m about providing you with actionable insights.

2. Join us in the “Weighty Topics” Facebook group! We’re a supportive community of people at all stages in our health journeys who are always down to share advice and encouragement.

3. Hop on a free 15-minute call with me! I’ll provide you with a whole bunch of clarity and at least one or two ways to perfect your ideal meal plan!

And be sure to check your inbox, because I’ll be sending you a free copy of my cookbook and journal, Adaptive Meal Planning, and all sorts of other valuable resources!

Hey, friend! You’re looking for a weight-loss meal plan.

Whether you’re looking to lose weight for medical reasons, be healthier overall, or just feel more comfortable in your own skin, there are many ways losing weight can positively impact your life.

Maybe you’ve tried losing weight before, and you’re at your wits end after all the diets you’ve tried. Or maybe you’re on the other end of the spectrum and haven’t yet dared to venture into the world of health and fitness.

Whatever the case, read on for your customized guide to the perfect meal plan for you.

"If you don't do what's best for your body, you're the one who comes up on the short end." —Julius Erving

3 Tips to Eat For Muscle Growth

Make sure you eat enough. It sounds like a no-brainer, but if you compare your diet to whoever you consider “goals,” you’ll probably find that you’re only eating half to two-thirds the amount you should be. Society is so set on the “1200-2000 calories a day” mindset. You have to look past what they tell you and find what gives real people results. And no, creatine or steroids doesn’t have to be the answer.

To gain muscle mass, most people need about 20 calories per pound of body weight (or 44kcal/kg). For example, if you’re a 180lb (82kg) male, you should eat 3600 calories daily.

Re-evaluate your diet. In other words, cut the fried foods and snacks loaded with sugar and chemicals. It’s one thing to treat yourself now and again, but if half of your diet consists of “convenient” foods, it’s time to reconsider. The closer the food is to its natural state, the better. Fresh veggies. Fresh fruit. Whole eggs. Free-range poultry and beef. Wild-caught fish. Is your mouth watering yet? Go back to fresh and watch your gains go up.

Load up on water. You can go a month without food, but no more than a couple of days without water. Water is crucial to keep your body running smoothly. Dehydration leads to muscle cramps, fatigue…and even your ability to regulate your body temperature will suffer.

"If your waist measurement begins with a 2...EAT!" - SCStrong

Howdy! I’m Jessica Smith. I’m a dietitian and health coach who’s helped hundreds of clients meet their weight goals and learn to feel comfortable in their own skin!

I’ve got a degree in health science and have been studying anything and everything related to weight and nutrition for over a decade. I’ve even written a cookbook with easy recipes you can modify to meet your specific goals!

I can give you the tools you need to successfully meet your health goal, whether it’s weight loss, maintenance, or gain. And there’s nothing I love more than high-fiving my clients when they crush their big goals!

Looking for some quick wins to jumpstart your journey to a healthier life?

1. Check out my “Weighty Topics” podcast. I get together with other health coaches weekly and I’m about providing you with actionable insights.

2. Join us in the “Weighty Topics” Facebook group! We’re a supportive community of people at all stages in our health journeys who are always down to share advice and encouragement.

3. Hop on a free 15-minute call with me! I’ll provide you with a whole bunch of clarity and at least one or two ways to perfect your ideal meal plan!

And be sure to check your inbox, because I’ll be sending you a free copy of my cookbook and journal, Adaptive Meal Planning, and all sorts of other valuable resources!

You’re happy where you are! You’re strong and healthy. You’ve probably hit the gym and tried diets before. Now, you just want to stay where you’re at.

The first step is to evaluate where your dietary habits are at. Right now. Do you eat clean, but stop at McDonald’s once or twice a week? Do you lean towards convenience, instead of quality?

Whatever the case may be, read on for your customized guide to the perfect meal plan for you.

"If you don't do what's best for your body, you're the one who comes up on the short end." —Julius Erving

3 Tips to Eat For Muscle Growth

Make sure you eat enough. It sounds like a no-brainer, but if you compare your diet to whoever you consider “goals,” you’ll probably find that you’re only eating half to two-thirds the amount you should be. Society is so set on the “1200-2000 calories a day” mindset. You have to look past what they tell you and find what gives real people results. And no, creatine or steroids doesn’t have to be the answer.

To gain muscle mass, most people need about 20 calories per pound of body weight (or 44kcal/kg). For example, if you’re a 180lb (82kg) male, you should eat 3600 calories daily.

Re-evaluate your diet. In other words, cut the fried foods and snacks loaded with sugar and chemicals. It’s one thing to treat yourself now and again, but if half of your diet consists of “convenient” foods, it’s time to reconsider. The closer the food is to its natural state, the better. Fresh veggies. Fresh fruit. Whole eggs. Free-range poultry and beef. Wild-caught fish. Is your mouth watering yet? Go back to fresh and watch your gains go up.

Load up on water. You can go a month without food, but no more than a couple of days without water. Water is crucial to keep your body running smoothly. Dehydration leads to muscle cramps, fatigue…and even your ability to regulate your body temperature will suffer.

"If your waist measurement begins with a 2...EAT!" - SCStrong

Howdy! I’m Jessica Smith. I’m a dietitian and health coach who’s helped hundreds of clients meet their weight goals and learn to feel comfortable in their own skin!

I’ve got a degree in health science and have been studying anything and everything related to weight and nutrition for over a decade. I’ve even written a cookbook with easy recipes you can modify to meet your specific goals!

I can give you the tools you need to successfully meet your health goal, whether it’s weight loss, maintenance, or gain. And there’s nothing I love more than high-fiving my clients when they crush their big goals!

Looking for some quick wins to jumpstart your journey to a healthier life?

1. Check out my “Weighty Topics” podcast. I get together with other health coaches weekly and I’m about providing you with actionable insights.

2. Join us in the “Weighty Topics” Facebook group! We’re a supportive community of people at all stages in our health journeys who are always down to share advice and encouragement.

3. Hop on a free 15-minute call with me! I’ll provide you with a whole bunch of clarity and at least one or two ways to perfect your ideal meal plan!

And be sure to check your inbox, because I’ll be sending you a free copy of my cookbook and journal, Adaptive Meal Planning, and all sorts of other valuable resources!

Being skinny has its perks. You can wear whatever you want, eat what you want without being judged, use less energy, and you’re generally less prone to health issues.

However, being too skinny is just as unhealthy as being overweight. If you’re underweight, it can harm your joints and organs. If you can clearly see your ribs or other bones, have brittle hair and nails, fatigue, low iron, or get sick easily, you might need to gain some weight.

The first step is to evaluate where your eating habits are at. Right now. Do you eat clean, but find yourself stopping at McDonald’s once or twice a week? Are you leaning towards convenience, instead of quality? How much are you eating overall?

Whatever the case may be, read on for your customized guide to the perfect meal plan for you.

"If you don't do what's best for your body, you're the one who comes up on the short end." —Julius Erving

3 Tips to Eat For Muscle Growth

Make sure you eat enough. It sounds like a no-brainer, but if you compare your diet to whoever you consider “goals,” you’ll probably find that you’re only eating half to two-thirds the amount you should be. Society is so set on the “1200-2000 calories a day” mindset. You have to look past what they tell you and find what gives real people results. And no, creatine or steroids doesn’t have to be the answer.

To gain muscle mass, most people need about 20 calories per pound of body weight (or 44kcal/kg). For example, if you’re a 180lb (82kg) male, you should eat 3600 calories daily.

Re-evaluate your diet. In other words, cut the fried foods and snacks loaded with sugar and chemicals. It’s one thing to treat yourself now and again, but if half of your diet consists of “convenient” foods, it’s time to reconsider. The closer the food is to its natural state, the better. Fresh veggies. Fresh fruit. Whole eggs. Free-range poultry and beef. Wild-caught fish. Is your mouth watering yet? Go back to fresh and watch your gains go up.

Load up on water. You can go a month without food, but no more than a couple of days without water. Water is crucial to keep your body running smoothly. Dehydration leads to muscle cramps, fatigue…and even your ability to regulate your body temperature will suffer.

"If your waist measurement begins with a 2...EAT!" - SCStrong

Howdy! I’m Jessica Smith. I’m a dietitian and health coach who’s helped hundreds of clients meet their weight goals and learn to feel comfortable in their own skin!

I’ve got a degree in health science and have been studying anything and everything related to weight and nutrition for over a decade. I’ve even written a cookbook with easy recipes you can modify to meet your specific goals!

I can give you the tools you need to successfully meet your health goal, whether it’s weight loss, maintenance, or gain. And there’s nothing I love more than high-fiving my clients when they crush their big goals!

Looking for some quick wins to jumpstart your journey to a healthier life?

1. Check out my “Weighty Topics” podcast. I get together with other health coaches weekly and I’m about providing you with actionable insights.

2. Join us in the “Weighty Topics” Facebook group! We’re a supportive community of people at all stages in our health journeys who are always down to share advice and encouragement.

3. Hop on a free 15-minute call with me! I’ll provide you with a whole bunch of clarity and at least one or two ways to perfect your ideal meal plan!

And be sure to check your inbox, because I’ll be sending you a free copy of my cookbook and journal, Adaptive Meal Planning, and all sorts of other valuable resources!