STEP 1 - SET YOUR GOALS

Whether you are trying to lose weight, build muscle, burn fat, or some combination thereof, you need to order and eat with that goal in mind. All of our meals are made to be high protein, low fat, low carb, and full of flavor.

You decide how many meals you want or need per day based on your goals…we can help.


Trying to lose weight?

Your daily calorie intake may vary depending on the amount of activity you do. If you’re exercising more on one day,you may need to eat more to fuel that workout. As a rule of thumb, you never want to exceed a deficit (or eat less than) 1000 calories lower than the amount of calories you burn. The absolute minimum calorie intake should be 1200 for women and 1500 for men.

Check the link below for additional information specific to your personal weight-loss goals:

www.caloriecount.com/tools/calories-goal


Trying to build muscle?

In order to build muscle or gain weight, a caloric surplus is the #1 requirement. A “caloric surplus” means eating more calories than your body needs, which means you need to be above your calorie maintenance level. (Muscle can’t be built out of thin air. Additional calories above what your body normally needs is required for new muscle tissue to be created.)

You can estimate what your daily calorie maintenance level is by using the following formula:

Body Weight (lbs) x 14-17 = Estimated Daily Calorie Maintenance Level


Just take your current body weight in pounds and multiply it by 14 and 17. Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.For example,
a 180 lb person would do 180 x 14 and 180 x 17 and get an estimated daily calorie maintenance level of somewhere between 2520-3060 calories.

People who are female, older, less active or feel they have a “slow metabolism” should probably stick more towards the lower end of their estimate. People who are male, younger,
more active, or feel they have a “fast metabolism” should probably stick more towards the higher end of their estimate.

If you’re unsure, pick a number somewhere in the middle and start with that as your baseline. Make adjustments as you see progress over time.


What should your caloric surplus be?

Now, with your estimated calorie maintenance level in mind, the next obvious step in figuring out how many calories you need to eat per day to build muscle is figuring out what size the caloric surplus should be (Meaning, how many calories above your maintenance level should you be each day to build muscle). Let’s answer that…

Creating Your Ideal Caloric Surplus

Even though your #1 goal here is to build muscle, there’s really always 2 goals that need to be kept in mind when creating a caloric surplus:

1. Maximizing muscle gains.

2. Minimizing fat gains.

Because of this, there are 2 main factors that dictate what the ideal size of the caloric surplus should be:

 


1. The surplus needs to be big enough to build muscle as effectively as possible.

2. The surplus needs to be small enough to avoid gaining unnecessary fat.

You see, since there is a limit to the amount of muscle the human body is capable of building (and the rate at which it can be built), that means there is also a limit to the number of calories your body is capable of using to build muscle.

If you supply your body with more calories than that amount, those extra calories will always be stored in the form of fat, not muscle. It’s almost like an extra surplus on top of the required surplus.

For that reason, we need to avoid making the surplus TOO big.At the same time, if the caloric surplus is TOO small, muscle will either not be built at all, or it will be built at a rate so unbelievably slow that it might as well not even exist in the first place.

This means that the goal here is to get the surplus just right.

More information is available from our friends at ACalorieCounter.com by clicking the following link.

www.acaloriecounter.com/diet/


STEP 2 - BUILD YOUR MEALS

Now that you have decided on your goals, it’s time to pick the meals that will help you accomplish those goals!

We have 3 categories of meals: Custom Meals, Signature Dishes, and Breakfast Meals. You can order any combination of these meals and enjoy them all week.

Custom Meals:

Choose your desired Protein, Carb, and Vegetable, and the amount of each. They will be prepared to in our EZ Fit Meals kitchen by our chef and available for pick up on he following Sunday by noon.

Signature Dishes:

These are complete meals and are prepared using family recipes passed down through the generations. Use them to add some mouth-watering variety to your weekly meals and enjoy!

Breakfast Meals:

A healthy breakfast is the great way to start your day! Choose one of our Breakfast options to get your day off to the best start possible!


All meals orders must be in by Thursday at 12:00 noon and are available for pick- up at noon on Sunday at the pick-up location you choose when checking out. All meals have an expiration date that is 5 days after the day they are available for pick up. Please keep them refrigerated and sealed until you are ready to reheat and enjoy.

STEP 3 - SET YOUR PICKUP

Once prepared to your specifications, meals are delivered to one of our convenient pick-up locations and available to be picked up on Sunday after 12:00 Noon. You decide which location is most convenient for you!

Most sites are open until 5:00 PM on Sunday but that may vary by location. Please check the website for hours.

Show up with your receipt and the staff at the pick-up location will hand you your meals so you can get them home and enjoy!

All meals have a 5 day shelf life starting the day they are available for pick up.

Please keep them refrigerated and sealed until you are ready to reheat and enjoy. Please note that if meals are not picked up by their expiration date, they will be disposed of by our pick-up locations.