Free Healthy Diet Meal Plans

40-30-30 Meal Plan

The 40/30/30 meal plan diet menus are designed so that of your overall daily calories, 40% is derived from carbohydrate, 30% from protein and another 30% from fat. In addition to the overall day fitting the 40/30/30 approach, when possible, each individual meal and snack is as close to 40/30/30 as possible. The concept behind this “zone” eating style is that it helps increase satiety and stabilize insulin response and blood sugar levels.

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BodyBuilding Meal Plan - Men

The bodybuilding meal plan diet for men build lean muscle and burns fat. Looking to gain lean muscle mass? Creating a flawless physique is in your reach. The perfect plan will boost your muscle gains and healthy fat loss and is essential in getting ripped. Without the proper diet and nutrition a muscular, lean and strong body just won't happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Be consistent with your eating and your workouts.

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BodyBuilding Meal Plan - Women

The bodybuilding meal plan diet for women cuts fat and adds lean muscle. This diet plan support lean muscle. Creating a flawless feminine physique is in your reach. The lean muscle diet plan will boost your muscle and help you cut fat. Get lean, toned and muscular. Without the proper diet and nutrition a muscular, lean and strong body just won't happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Support your workouts with a bodybuilding meal plan.

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Bone Building Meal Plan

The bone building meal plan diet menus plans put an emphasis on the minerals linked to keeping bones dense - calcium, phosphorus, fluoride and magnesium. Each plan highlights both dairy and non-dairy calcium sources so you're apt to see at least two or three servings from the milk group each day along with bone mineral-rich fruits and vegetables. The Bone Building eating plans is only part of the goal though, make sure your fitness plan includes weight bearing, strength training exercise.

Cave Man Meal Plan

Cave man diet is based on the presumed ancient diet of wild plants and animals that humans consumed during the Paleolithic period. The contemporary version consists of foods that can be hunted and fished such as meat, fish/seafood, vegetables, fruit, roots, nuts (no peanuts or cashews), eggs, insects, mushrooms, herbs and spices. It excludes grains, legumes, diary, white potatoes, salt, refined sugar and processed oils. The macronutrient breakdown is 30% carb, 30% protein and 40% fat per day.

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Cleanse Meal Plan

Need to cleanse and detoxify? Each day will consist of 3 meals, 1 snack and 2 cleanse drinks each day. Main beverages are water, juice, milk. The cleanse drinks and foods will include cleansing items such as ginger, lemon juice, vinegar, cayenne pepper, fresh and raw fruits, vegetables, green tea, coconut water, flax, acai juice and much more. The macro nutrient break down will consist of 45-65% carbohydrates, 10-20% protein, and 20-35% fat per day.

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Diabetic Meal Plan

Diabetes-savvy menu plans are designed for both the person with diabetes as well as anyone considered “prediabetic” and working to prevent the diagnosis. Each daily menu consists of no more than 50% of its calories from carbohydrate. Each meal and snack includes a mix of nutrients to insure a slower rise of blood glucose after eating. When possible, concentrated carbohydrates like juice, sweets, sodas and desserts, were eliminated from the plans.

Dream Body Phase I

Phase one is a low glycemic eating plan. Drink lots of water, stay away from fizzy drinks, juices and anything with sugar in it. No dairy milk as lactose is full of sugar. The quantities are not as important as after first day you will find out how much to eat. Ensure you are taking 500 mg of vitamin C per day as well a 400 IU of Vitamin #, 200 MCG of Selenium and a good multivitamin with at least 400 MCG of folic acid and 1000 IU's of Vitamin D. No iron & no preformed Vitamin A (retinol).

Dream Body Phase II

Changing bodies, changing lives forever. Thermogenic Vegetables and fruits can be included in phase two after seven days - Asparagus, Broccoli, Cabbage, Cauliflower, Celery, Tomatoes, Peppers, Carrots, Lettuce, Mushrooms, Radicchio, Radish and Spinach. In moderation - melted butter, cheese, sunflower seeds and dressings. Wednesday and Sunday nights are Nutritional Holidays

Dream Body Phase III

Phase three is the final phase eating plan. You will alternate eating every other day with the two plans. You may eat lean protein of chicken, fish, lean beef or ostrich only.

Endurance Trainer Athlete Meal Plan

The menu plans for the endurance athlete include a greater amount of carbohydrates to help fuel your endurance training. Of the calories in each day’s menu, approximately 65% are carbohydrate insuring that your muscles contain ample glycogen (stored carbohydrate) to feed your working muscles. The high carbohydrate plan also allows your muscle and liver glycogen stores to be replenished, a critical part of endurance training, especially when you’re training multiple days in a row.

Fat Burner Meal Plan

Fat burner menu plans have been created to contain fewer calories than your calculated daily need. This insures that the day after day calorie deficit you’ll have results in your body burning stored fat to fuel its daily activities. The Fat Burner meal plans also make sure to include fat and/or protein at each meal and snack to maximize your satiety since you’re eating less overall calories.

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Flexitarian Meal Plan

Flexitarian eating is like being a casual vegetarian which means one would have two or more meatless days in any given week. Our meal plans will have 1 vegetarian followed by two non-vegetarian days. Menus are built around vegetarian foods such as beans, nuts, whole grains and fresh produce.

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Gluten Free Meal Plan

Gluten-free menu plans don’t include any wheat, rye or barley containing foods. Instead, there is an emphasis on the foods that are safe for people with celiac disease to eat such as fruits, vegetables, beans, nuts, seeds and dairy. As always, make sure to take precautions when purchasing foods and look for products that are labeled Gluten-free (GF).

Healthy Dining Restaurant Meals

Hyperstrike is pleased to offer members a Healthy Dining meal plan, perfect for those who enjoy eating out. This meal plan identifies dietitian-approved menu items from many of the nation's most popular restaurants -- fast food to upscale dining -- all of which participate in the Healthy Dining Program and are featured on HealthyDiningFinder.com. Healthy Dining menu items focus on lean proteins, fruits and vegetables, and whole grains. For more choices, please visit www.HealthyDiningFinder.com

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