If you've received your Personalized Diet Plan, now comes the fun part. (Click Here if you have not yet requested your Personalized Diet yet). In your Plan the Team will have provided meal suggestions based on your goals, however, you can design your own meals on the next few pages to suit you. All the foods listed have been specifically selected for our program. With your daily allowances of Protein, Carbohydrates and Fat, which were given in your Diet Plan, you can browse though the various foods and select and design your meal plans. If this is the first time you've adopted a healthy eating routine, you may be a little overwhelmed by the different protein, carb and fat targets you need to try and reach each day, therefore, we encourage you to get to grips with eating the right kind of foods and sticking to the smaller sized snack meals. Before going ahead and designing your meals, first familiarise yourself with what you need to try and get in each of your meals. Remember, these are to be small sized snacks meals (5-6 per day) as opposed to larger dinners. Ok, we've broken down the oods into five categories, they include Protein, Complex Carbohydrates, Veggies/Salad, Fruits and Healthy fats, these will make up your entire diet and you will require portions of each group in some of your meals. Based on the information above, let's set out some example meals using the Food Group System. Breaking down the Macro-Nutrients Macronutrients are each of your protein, carb and fat daily targets which will have been given in your Personalized Plan. If for instance our Diet Team recommended you to consume 120 grams of Protein, 150 grams of carbs and 30 grams of fat per day. You should look at constructing a Diet Plan similar to the one seen below: Breakfast: 20g of Protein, 40g of Carbs Mid Morning: Protein only meal approx 20g of protein Lunch: 20g Protein and 40g of Carbs Mid Afternoon: 20g of protein and 40g of carbs Dinner: 20g of Protein and 40g of Carbs Supper: Protein only meal approx 20g of protein *Fat - No more than 6g per meal Because the allowance of carbs is 150grams, this figure has been split between 3 of the main meals, which means 50 grams in each of those meals. Having browsed the lists, this is what you may decide to come up with: Breakfast: Protein Allowance = 20g, Carb Allowance = 40g 2x Shredded Wheat= 30g Carbs, 5g Protein & 1 gram of fat. + 1 Protein Shake= 2g of carbs, 17.5g of protein and 2g of fat. + 1 handful of raspberries = 10g of carbs, 0g of protein and 0g of fat. Here are the totals for this meal: 40g of carbs, 22.5g of protein and 4g of fat. ** Note. You may go over your protein allowance, but not exceed your carb allowance.  ** Note. You very last meal of the day should not include carbohydrates, this is why it is suggested to eat your carbs in all other meals apart from your final one. A useful tool to help with the preparation of your meal plans is to download our Food Diary in Microsoft Word Format Right Click and Save As You should also print off the SixPackNow Shopping List If you're ready to start designing your meal plans click here. Look out for any foods labelled , this means they are a recommended source. Make sure you have a pen, paper and calculator handy.