Meal Plans

Set the amount of weight you want to lose (a BMI chart can be a helpful reference). Next, based on your current weight, find the calorie level that's right for you on the chart below.

The right calorie level should promote a slow, safe rate of weight loss (1 to 2 pounds per week) and provide enough calories to control hunger and leave you feeling satisfied. The following meal plans can help you stay on target for your specific calorie goal.

Click on your current weight range below to get your meal plan.

Your Weight (lbs)	Your Calorie Level
Up to 150	1,200
151–200	1,500
201–250	1,800
251+	2,100

Shake Recipes

How to make a delicious, healthy shake every time?

Starting with 130 calories per serving, it's easy to mix your favourite Life Shake™ with your choice of milk or water, customize with your favourite ingredients, and still meet your calorie goals.

Here are some perfect add-ons:

½ to 1 cup whole grains:

• Quinoa
• Brown rice
• Whole grain or gluten-free pasta

4–6 ounces protein:

• Free-range chicken or pork
• Wild-caught salmon
• Tofu
• Grass-fed beef
• Beans and legumes

Unlimited veggies:

• Focus on colourful options: a lot of greens, reds, and oranges. Fill at least half your plate.

Pick a healthy fat:

• 1–2 tbsp olive oil or olive oil–based dressing
• 1/4 avocado
• 1/8 cup shredded cheese