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WHAT IF I HAVE DIETARY REQUIREMENTS?
That’s totally fine. If one of our meal plans doesn’t suit your specific needs, choose the plan closest to your dietary requirements and then omit or swap out the ingredients on a like-for-like basis.
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SUBSTITUTING FOODS IN THE RECIPES
You can substitute ANY foods in your meal plan, but currently, we do not have the capability to show them in your menu of custom meals. However, be sure to always keep your meals within the target protein, carbs, fats, and calories.
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STORING FOOD PREPARED IN BULK
How should I store all my food once it is prepared? When we prepare our foods, we immediately portion and store them in plastic or glass containers. That way there is little to no work to do for the next few days. Guaranteed success! If you are forgetful, put the date on the container so you don’t end up eating…
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WHAT IF IM VEGAN/VEGETARIAN?
Yes, you can! The app has meal suggestions that are super easy to plug in, but it also gives you the option to create your own meals if you'd like. There are a few vegetarian recipes in the program, but keep in mind you can switch out the meat in any recipe for a vegetarian substitute. You can still do the progr…
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HOW DOES THE APP KNOW HOW MANY CALORIES I SHOULD EAT?
We use a proven formula based on your age, gender, height, weight, and activity level, and the program you choose. Once we have a close approximation of the number of calories your body burns, the program selects a calorie intake to maximize your 'metabolic potential’, and create a safe deficit for fat loss. As …
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HOW DO I CURB CRAVINGS?
We ALL have cravings. Do not be alarmed if you find yourself craving your old ‘comfort foods’ as you are making your transition to a healthier lifestyle. The key is to effectively manage these cravings as you experience them. Tip # 1 - Drink LOTS of water. Always aim to drink your prescribed minimums! Tip # 2 -…
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MACROS 101 E-BOOK
Because calculating macros can be such an individualized process, it is difficult to give you exact numbers. We recommend you download our FREE Macro Counting 101 E-Book here: Page 9 gives you a graph that explains an option for how to calculate your personal macros. Hope this helps!
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SHOPPING AND KEEPING GROCERY COSTS LOW
How do I cut the cost of my grocery bill? * Plan for the week by selecting meals from your TRANSFORM menu that share common ingredients like eggs, chicken, ground turkey, potatoes, rice, peanut butter, etc. This way, you can buy and prep in bulk, saving both time and money. * Try more protein shakes for your …
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HOW MUCH WATER SHOULD I DRINK EVERY DAY?
How much water should I drink every day? The medical community typically recommends drinking at least HALF of your body weight in ounces daily as an absolute minimum for a sedentary individual. In addition, you should drink 8 ounces for every 15 minutes of exercise you do. These numbers can get tricky, so instea…
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FREE VEGGIES LIST
Here is a list of extremely low calories vegetables that we allow our users to consider FREE food - and we leave it to their discretion to track them or not. However, ALL vegetables have a calorie impact and we also encourage any users who prefer to track every food to do so! Any Leafy Greens Asparagus Bell P…
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