Introducing: Prototype Meal Plans
By: Sam Russo (Prototype Nutrition Registered Dietician)
One of the unique aspects of being a Registered Dietitian is the legal ability to prescribe meal plans. In many states, in order to prescribe a meal plan (what to eat and how much to eat aka a Diet Plan), you need to be a Registered Dietician. Creating Meal Plans is one of my favorite parts of my job because it feels like putting together a giant puzzle that helps you accomplish your goals! So, I wanted to give you a preview of what our meal plan program at Prototype will look like and why a meal plan can be a great option for you if you’re trying to dial in your nutrition.
What is and what is in a Meal Plan?
A meal plan at Prototype is an individualized, detailed prescription for every meal and snack that you’ll eat over a 14 day period. It is tailor-made to fit your specific goals, based on calorie and macronutrient needs. As a result, each meal plan looks very different. We create these in 14-day plans to give you enough variety AND consistency for you to be successful for the long term. This doesn’t mean this is for 14 days and you’re done, this means you will have 14 days of meals and snacks that you can fit into your lifestyle.
The meal plans at Prototype take all the guess-work out of eating. They typically include a list of the ingredients needed to make a meal, accompanied by the step-by-step instructions for the meal. Sometimes we’ll link more complicated recipes or specific ingredients as well. Here is an example of one day below.
However, this is just one example of one day in a 14-day meal plan. Some days might have more of a focus on snacks, some days might have more of a focus on pre- and post-workout meals and some days might account for a weekend schedule instead of a workday schedule. As I mentioned, every single meal plan is made from the ground up for you as an individual, so it varies greatly. If you want more specific descriptions or need more flexibility in the diet, that can all be accommodated for. Again, this is specific for your lifestyle AND for your goals.
With 14 full days of meals and snacks, the meal plan lasts for two full weeks. However, it can be used as a cyclical menu. This means that it can be repeated for several months with only a few adjustments, depending on your goals.
How can you get the most out of your meal plan?
Strict adherence to the meal plan will produce the best results. This, combined with frequent check-ins with your Prototype Nutrition coach, will help you reach your goals more easily.
The BEST THING you can do is provide specific likes and dislikes, diet must-haves, meals you eat frequently, and a list of dietary restrictions so that the meal plan accurately reflects a diet you’d follow. If you can’t live without cream and sugar in your coffee, that’s something we can adjust for during the planning. The more information you provide, the better!
Why should you get a meal plan?
The bottom line is that we started Prototype Meal Plans to be a solution to one of the biggest problems we were seeing at Prototype. That problem was that many people want to know EXACTLY what to eat and how much to eat to help them reach their goals.
Meal plans can be helpful for a variety of reasons and for a variety of goals. You might consider getting a meal plan if you want help with:
- Adherence to macro counting (how to calculate your macros with what to eat)
- Overall weight loss (how to stick to your calorie goal)
- Management of underlying health conditions
- Building muscle
- Consistently working towards a goal
- Removing the stress of deciding what to eat every day
- Building healthier eating habits
- And so much more!
If this resonates with you and you’re struggling we are here to help, AND right now, this is the best time to dial things in. The holidays are coming quickly, so why wait until January 1 to get on track?