For all of our meal plans, we try to keep the macronutrient distribution at 30% Protein, 30% Carbs, and 40% Fat. However, this will vary day to day since we want to provide as much variety as possible while keeping within these ranges.

Lean Plan: This plan is best for those looking to lose weight or those with a lean body type looking to maintain their weight. This plan is mainly composed of our lean meals which are lower in calories and lower in fat compared to our performance meals.

• Small Lean Plan = 1300 – 1500 Calories Per Day
• Large Lean Plan = 1650 – 2000 Calories Per Day

Everyday Plan: This plan is aimed at those looking to maintain their weight and to promote general health. This plan includes a combination of our lean and performance meals for a well-balanced option.

• Small Everyday Plan = 1600 – 1800 Calories Per Day
• Large Everyday Plan = 1800 – 2100 Calories Per Day

Performance Plan: This plan is best for athletes and those looking to maximize the effects of an active lifestyle. This high calorie plan is great if you are trying to put on muscle and get those gains! The performance plan is mainly composed of our performance meals which are higher calorie and higher fat compared to our lean meals.

• Small Performance Plan = 1700 – 2000 Calories Per Day
• Large Performance Plan = 2200 – 2500 Calories Per Day

The main difference between the sizes is that our small meals contain 3 oz of protein and large meals contain 5 oz of protein. Large meals also contain more carbs and vegetables and have higher calories. Some of our meals such as our Power Tacos and our salads just come in one size.

• Small Lean Meals = 250-350 Calories
• Small Performance Meals = 350-500 Calories
• Large Lean Meals = 400-500 Calories
• Large Performance Meals = 500-800 Calories

Yes! If you have specific macro targets, just send us an email with the details. Then we can send you a sample plan and pricing options. The price for a custom plan may be slightly different than that of the plans on our website since your requirements may vary from our standard plans. For example, the price may increase slightly if you require a very high protein plan.

We don’t offer standard meal plans on our website for these types of diets. However, all our meal plans are customizable, and we can accommodate any of these requests. Just send us an email with the details of your diet and your restrictions. Please note that these meal plans may have less variety than our Lean/Everyday/Performance plans, but our nutrition team will try their best to maximize variety within the restraints of your diet.

Yes! If there is an ingredient or meal you don’t like, or a dietary restriction that limits what you can eat, we can easily accommodate it. When ordering a meal plan from our website, you can select from common preferences such as ‘No Fish’, ‘No Spicy’, and ‘No Pork’. If you have a preference that doesn’t appear on the list, just send us an email after submitting your order and we can remove any meals with that ingredient from your plan.

Please note, we are not able to modify the meals on our menu to remove an ingredient from that specific meal. For example, we can’t make a Bangkok Green Curry without the red peppers. This is because our kitchen makes hundreds of meals at a time, so it is not feasible for them to make modifications. This means that if you ask for no red peppers, the Bangkok Green Curry will not be included in your meal plan.

We don’t have specific discounts for repeat meal plan customers. This is because our meal plans are already discounted at about 8% compared to ordering meals à la carte, from the website.

We also have our Fit Rewards program where you can earn points for each dollar you spend. As you continue to purchase meal plans, you will move up in our reward tiers and can earn more points per dollar spent. These reward points can be applied as a discount to your order. You can also earn other perks such as Fit Kitchen merch, free samples, a free nutrition consultation, and more! You can learn more HERE.

We are not able to guarantee a specific delivery time. This is because our delivery load fluctuates each week based on how many orders are placed. Some orders are delivered with our own Fit Kitchen drivers, and some are delivered with our deliver partner, Deeleeo. We can add a note to your deliver instructions asking for delivery before or after a certain time, but we can’t guarantee this will be met. Please contact us if you have a delivery time request and we can communicate it to the drivers.

If you will not be home during your whole delivery window, you can leave a cooler outside your door where we can place your meals. This is especially recommended in the summer months to ensure your meals stay cool. During colder months, the insulated bag and ice packs that are delivered with the meals are enough to keep your meals cool for a few hours if you aren’t home.

Yes we can! Our standard meal plans provide 3, 6 or 7 days of meals per week. However, we can customize any of our plans to fit your lifestyle. If you prefer to receive just 4 or 5 days of meals each week, we can do that. We can also adjust the length of the overall plan to fit your schedule. If you prefer to order 2 weeks of meals at a time, or want to a longer plan for 6 weeks, we can make either of those schedules work. Just send us an email to eatfit@fitkitchen.ca and we can get your custom plan set up!

Results can take time and it is important to stay consistent in order to achieve them. Many factors will affect the length of time to see results. For example, in order to meet a weight loss goal, your calorie intake, physical activity, alcohol consumption and sleep will all affect your results. For weight loss, it is best to choose a moderate goal of 1-2 lbs of weight loss per week. Evidence shows that those who lose weight more slowly, are more likely to keep it off. If you were used to eating 2000 calories per day, and decrease your intake to 1500 calories with our Small Lean meal plan, you could expect to see weight loss of about 20 lbs in 6 months.

Protein is a very important macronutrient and your protein needs vary based on age, activity level, fitness goals, and many other factors. The current recommendation is that all adults should get at least 0.8 g of protein per kg of body weight, per day. However, this is based on a calculation method which is now thought to be inaccurate, and many experts are recommending that higher protein intakes can be beneficial. Here are some general guidelines (1, 2):

• Adults 18-65 yrs – 1.2 g/kg per day
• Adults over 65 yrs – 1.3 g/kg per day
• Adult Endurance Athletes – 1.2-1.6 g/kg per day
• Adult Strength/Power Athletes – 1.6-2.0 g/kg per day

Our meal plans provide about 25-30% of calories from protein. For example, our Small Lean plan provides about 100 g of protein per day while our Large Lean plan provides about 130 g of protein per day. For someone who weighs 150 lbs (68 kg), our Small Lean plan provides enough protein for 1.4 g/kg per day. For someone who weighs 200 lbs (91 kg), our Large Lean plan provides enough protein for 1.4 g/kg per day. Unless you are a serious athlete or bodybuilder, most of our meal plan provide adequate protein to maintain healthy diet.

Eating low-carb or keto is often associated with weight loss because these types of diets can help to lower your caloric intake or the amount of food you eat in a day. However, you can still lose weight while eating carbs, as long as you lower your overall caloric intake. In order to lose weight, it is necessary to consume less energy (calories) than you expend throughout the day. This is called being in a ‘calorie deficit’. Many studies have shown that the ratio of fat, carbs and protein you consume doesn’t have an effect on weight loss, as long as you stay in a calorie deficit (3, 4).

Some people do find that eating a diet higher in protein and fat helps to keep them full for longer. The same effect can be true for diets high in whole grains and fibre. Carbohydrate sources high in fibre like quinoa, oats and legumes may appear to be high in carbs on paper, but the fibre prevents a spike in blood glucose and can help to sustain you over a long period. Ultimately, it is up to you whether you want to avoid carbs in your weight loss journey, but there’s no need to cut them out completely if it will make you miserable.

Our standard meal plans provide about 30% of calories from carbohydrates each day. Most of these carbs come from sources like whole grains, legumes, and fruit or dried fruit.