Your free numbers

here are your numbers.

Built from your goal of lbs. These are the same numbers I emailed you.

calories

protein, min

carbs, limit

fats, up to

Hit your protein. Keep your carbs to one meal. Stay under your calories.

How your day is built

One carb meal. Everything else is protein, fat and fiber.

Your carb meal

Bread, pasta, rice, potatoes, tortillas, cereal and most of your fruit go here, once a day. Up to of carbs in this one meal.

Every other meal

Built on protein, fat and fiber: eggs, meat, fish, Greek yogurt, cheese, avocado, olive oil, nuts, and all the vegetables you want.

Your day, laid out

When do you want your carbs?

Three sample days

What calories looks like

A normal day at home

A day eating out

A slammed day

Protein and carb grams shown per meal. Swap in the food you actually like, and keep the carbs in the one meal.

If you want more than numbers

Two ways I can help

1-on-1 coaching, $99 a month

We start with a call. Then we text back and forth Monday to Friday, I adjust as your week actually happens, and every Friday we plan your weekend. No contract, stay as long as you like.

See 1-on-1 coaching

The 4 Week Fat Loss Plan, $97

A written plan built from your intake: your foods, your restaurants, your schedule and your equipment. Then a morning text, photo food tracking, weigh-ins and your streak for four weeks.

See the 4 Week Fat Loss Plan

Questions first? Reply to my email. I read every one.