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Use the Meal Planner as a guideline and not an absolute

Just like all meal planners, and any lifestyle change, you should discuss with your primary care physician and/or licensed nutritionist. If you do not have a primary care medical provider, a link is provided to locate a community health center near you. The Meal Planner permits you to export your meal plan as a PDF so you can take it with you to your primary care medical provider. Links

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Explanation of formulas implemented in the Meal Planner

Your daily recommendations for calories, protein, carbohydrates and fat are determine from your TDEE or Total Daily Energy Expenditure is calculated from your current age, weight, height, and activity level. Your estimated healthy weight is calculated from your sex, height and frame. Your frame is determined by your height and wrist. Your current lean body mass and body fat is calculated from your weight, wrist, waist, forearm and hip. Your BMI is calculated from your weight and height.

Calorie (aka Nutritional) Counting doesn’t have to be painful

Diets and dieting have received a bad rap, and in our age of instant, we want instant results because we do not want to stay with something that doesn’t work, due to our disposal nature. If you perform a search on “calorie counting made easy” you will get many results with a variety of different opinions. (Treat everything as an opinion unless you know that it is fact). Nutritional counting is painful when you must read the labels, sum your nutritional intake and compare with your daily recommendations. I would hate all this work each time I visit the grocery store. The Meal Planner removes this mundane task and the guest work. You start by taking simple measurements (age, sex, activity level, weight, height, waist, wrist, forearm, and hip) which then using a series of formulas to calculate your recommended daily intake of calories, protein, carbohydrates and fat. Then you build your daily meals (up to 8 per day), with the ingredients that are appealing to you. If you exceed your daily nutritional recommendations, you are alerted to the differences. If you are unsure which foods to begin, you can choose from the Quick Minute Meals recipe list and shows you the nutritional information and how much each recipe contributes to your daily nutritional requirements. Quick Minute Meals is a web series (with cookbooks and DVD’s) on preparing single serving meals that save money by reducing food waste.