Nutrition & Meal Plan

Achieve Fitness Goals With 80% Nutrition & 20% Exercise!

Losing excess weight, looking smarter, and getting fitter – are these your goals? Well, it’s time to shift to a healthier lifestyle! This means not just exercise but also nutrition. In fact, nutrition is 80% of the recipe for getting fit.

With a holistic approach to fitness, TRUHiT’s experts provide workout and nutritional guidance to help you achieve your goals faster! Avail our nutrition coaching services today!

Check out Nutrition & Meal Plan Video

Meal Plan Supplements

MEAL REPLACEMENT SHAKE - Formula 1 Nutritional Shake

PROTEIN BOOSTER FOR REPLACEMENT SHAKE - V Protein Powder (chocolate or vanilla)

FOR ENERGY AND BOOSTING METABOLISM - Herbal Tea Concentrate (Peach, Lemon, Raspberry)

FOR HEALTHY DIGESTION AND NUTRIENT ABSORPTION - Herbal Aloe Concentrate (Mango or Cranberry)

PURCHASE STARTER KIT ON TRUHIT APP

How to make your shake

• Two Scoops of Formula 1

• 1-2 Scoops of V Protein Powder

• 6-8oz of Oat or Almond Milk

• 4-6 cubes of ice *the more ice you add and the longer you blend the creamier it gets

*Optional - Add 1/4 cup of Fruit (ex. strawberries)

Tea + Aloe

• 6-8 oz water

• Half a teaspoon of tea concentrate

• Two capfuls of aloe (the same cap from the aloe bottle)

*Always drink it along with or right after your shake or a meal, not on an empty stomach.

*Avoid the tea before bed because it gives crazy energy.

*Boosts your metabolism and it gives you energy.

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Sponsor ID: 100888360

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Daily Meal Plan

If you are replacing two meals a day this is the plan you will follow. Your first meal should be no later than 30 minutes after waking up, and you should eat between every 2-3 hours thru out the day.

Your typical day should look something like this:

• 7am - BREAKFAST: Shake + Tea + Aloe

• 10am - SNACK: Healthy Snack (look at examples below)

• 1pm - LUNCH: Healthy Balanced Meal + Second Tea + Aloe (look at examples below )

• 4pm - SNACK: a healthy snack (look at examples below)

• 7pm - DINNER: 1-2 hours before bed: Shake

***Make sure to drink a lot of water through out the day (1 ounce per pound of weight)

***DON’T skip ANY of your snacks, they help to speed your metabolism and keep you losing weight.

***IF YOUR DAYS ARE LONG, don’t go to bed hungry. Calculate the time between dinner and bed time and your entire time awake so that you eat every 3 hours. If necessary add a third snack to your day pushing dinner shake closer to bed time.

Whole Food Meal Plan

3 Balanced Meals - Use Meal Plan Guide to Design Meals

2 Snacks - Choose From Provided Snack List

Breakfast - 7am

Option 1: Greek Yogurt Parfait
- 1 cup of non-fat Greek yogurt
- 1/2 cup of mixed berries (such as strawberries, blueberries, raspberries)
- 2 tablespoons of granola (choose a low-sugar option)
Option 2: Spinach and Mushroom Omelette
- 2 large eggs
- 1 cup of fresh spinach
- 1/2 cup of sliced mushrooms
- 1/4 cup of diced tomatoes
- 1 teaspoon of olive oil for cooking
- Salt and pepper to taste

Lunch - 1pm

Option 1: Grilled Chicken Salad
- Grilled chicken breast (approximately 4 oz)
- Mixed greens (spinach, kale, arugula)
- Sliced cucumber, bell peppers, and cherry tomatoes
- A sprinkle of feta cheese
- Balsamic vinaigrette dressing on the side (use sparingly)
Option 3: Turkey Wrap
- Whole grain wrap or lettuce leaves
- Sliced turkey breast
- Hummus spread
- Shredded lettuce, sliced tomatoes, and cucumbers

Dinner - 7pm

Option 1: Baked Salmon with Roasted Vegetables
- Baked salmon fillet (approximately 4-6 oz)
- Roasted vegetables (such as asparagus, Brussels sprouts, and carrots) tossed in olive oil and seasoned with herbs
Option 2: Turkey Chili
- Lean ground turkey cooked with kidney beans, diced tomatoes, onions, and bell peppers
- Serve with a side of steamed broccoli or a small whole grain roll