Intake Goals + Meal Plan

How does this service work?
With the intake goals and meal plan service you receive your customised daily intake needs (calories, protein, carbs and fat) as well as one full day meal plan option. This means on any given day you can opt to self select your own food choices and track via the self tracking tool or alternatively follow the meal plan provided.

Do I hit the calories and macros EXACTLY?
The rule of thumb is 40 calories under or over is fine but no more or less. You should always aim to hit first and foremost your protein and fiber goals, followed closely by meeting your fat intake and then carbs. Overall you should aim to meet the goals set as closely as possible, don’t sweat a few grams here or there.

Should I follow the meal plan for any set amount of days?
No, there is no requirement for this. You can self track or follow the meal plan without a limit on how many days a week you do either.

How often does my meal plan change?
Every 7 days you will be able to update your preferences and change your meal plan. Your new meal plan will reflect the intake goals for that week as well as your food preferences.

When following the meal plan what times do I eat and in what order?

This doesn’t matter. Even though your meals have been written in an order they do not need to be consumed in that specific order or at any particular time. If you’re a shift worker or lead a busy life that doesn’t allow you to eat at ordinary hours than just consume your plan or all calories within a 24 hour block. Eat when convenient for you and your lifestyle, eat at a preferred time and combine meals for convenience if need be.

What if I can not find an item specified on the meal plan?
Find the closest match. Look at the nutritional content of the food specified and replace it with the closest option in nutritional value in a different brand or flavour variation. For example 1x Smiths Snack Pack Chips 19g for 1x Thins Snack Pack 19g which has relatively the same calorie content and macronutrients. Alternatively you can completely change the meal keeping the calories and macros close ie 1x Smiths Snack Chips 19g for 2x Corn Thins + 10g of Bega Light Peanut Butter. OR Self track: You’re also able to make a change to your meal plan and completely track your day meeting the intake targets specified.

What if I can not find an item in the database when self tracking?
Send through a request to tech@equalution.com and we can review the nutritional information and ensure we can incorporate an accurate entry into our database.

Will any particular food make me fat?
No particular food will cause fat gain. Your body doesn’t recognise food as ‘good’ or ‘bad’ instead it recognises it for its macronutrient value, that is the protein, fat and carbohydrates in each food. Whether you lose weight or put on weight is dependant on if calorie intake is more or less than what you’re burning. We have strategised your calorie intake to meet your goal using foods of your preference. So no food unless consumed outside of what has been prescribed - which can potentially put you in a calorie surplus - which would directly result in fat gain.

When self tracking how do I ensure I’m being healthy?
Optimal self tracking practice we advise as reflecting an 80/20 approach. 80% of your day should incorporate lean protein sources, fruits, vegetables and nutrient dense foods leaving 20% for soul food and foods you love and enjoy.

Should I weigh the foods raw or cooked?
If you’re self tracking select either cooked or raw entries depending on how it’s weighed - raw is most accurate. When following the meal plan weigh all meats raw and vegetables raw before grilling, steaming or baking. This goes for other food items with a specified weight. Precision and consistency in this area is very important and will ensure accuracy for optimum results throughout your plan.

How do I cook the meals?
In any way of choice that doesn’t involve adding extra calories. E.g. if you are having chicken breast you may bake it in the oven, BBQ it or grill it etc but DON’T add oils, pan sprays etc. If when you’re self tracking you do use oils etc you MUST factor it in.

Can I season my food?
Adding salts, herbs and spice (zero calorie options) is permitted on your plan however additional sauces (aside from what is specified) as well as oil and cooking spray, butters and margarines and other calorie dense condiments are not to be used as it adds calories onto your meal. If when you’re self tracking you do use calorie dense seasonings etc you MUST factor it in.

Should I cut out salt?
No. Excess sodium does not hinder weight loss but may only cause fluid retention, don’t use excessively but you can salt your food.

If I don’t want something on the meal plan can I just not have it?
Short answer, no, not without making up the calories or macros elsewhere.
Your nutrition plan has been constructed in light of the requirements of your body, each food is on your plan to assist in meeting these requirements. Taking food out or adding foods on jeopardises optimal results while adhering to your plan. Eat the exactly as specified or self track your day incorporating an alternative option while still meeting the intake requirements.

Can I have coffee and tea?
Coffee and Tea can be consumed daily within a reasonable amount. With this, you may add a calorie free sweetener such as an Equal or Stevia and/or a dash of skim milk. Other higher calorie options such a lattes and/or full cream selections can only be had when self tracking and fitting into your intake goals.

What beverages can I have?
Water is recommended at no less than 2-3 liters a day. Diet soft drinks like Coke Zero, Diet Coke, Sprite Zero etc can also be consumed daily (excessive consumption is not recommended) as there’s no significant calorie count. Diet cordial ranges with a calorie value of 5 or less per serve, daily is also allowed (excessive consumption not recommended). Any calorie dense beverages like alcohol, lattes, smoothies etc should only be incorporated when self tracking ensure they fit into your intake goals.

Can I drink alcohol on the meal plan?

Alcohol can be self tracked into your day.

What if I have a dine out or have social event?
In this circumstance email your request through to your support chat you’ll be provided with the option to purchase a social amendment at $20 or be provided with the tools to self track this outing.

Note that you may benefit from limiting the frequency of this on a weekly basis to maximum one occasion as the inaccuracy can hinder your results. To minimise additional calories ask for dry grilled meats, no oils or butter, and no calorie dense creamy sauces. Remember everything you eat has calories.. including beverages!

Do I need supplements?

There is no reason to take supplements unless specified on your plan. If you usually take a post workout shake etc and it is not on your plan then do not add it in as you’ll be adding additional calories to your daily intake. Consume one of your meals at this time if you feel as though you need to eat after training. Other supplements such as BCAAs and pre workouts are permitted unless it has a caloric intake of more than 10 calories. All of your requirements have been met using food so therefore unless otherwise stated supplementation is not necessary. If you self track you can track supplements accordingly.

How often should I exercise?

Your activity level and therefore daily intake has been assessed on the activity information provided by you in your profile. Please continue on this regime and if advise in the support chat if this changes significantly.

Can I have a cheat meal?

There shouldn’t be a need for a cheat meal. We have included foods of your choice to give you a really balanced food plan. You should not feel restricted by these foods as no food or food group has been prohibited in the construction of your plan. If you have a cheat meal it will affect your calorie intake for that week increasing your daily average and may hinder your results. If you’re craving something, simply self track it or request it in your following week plan.

How do I cancel my subscription?

TBA

What happens if I don’t stick to either the plan or intake requirements?

If you don’t stick to your meal plan you may be eating more or even less than the calculated calorie requirement, which can affect results. For optimum results adhere to the plan or intake requirements as specified.

What if I stuff up?

Try very hard not to. A body transformation journey requires your dedication and consistency. Minimise derailing as much as possible, if this does happen we can not be accountable for your lack of results. A blow out can counteract your weekly deficit and therefore we recommend full adherence to the plan. If this does happen, move on and continue back on the plan the next day.

What results should I expect?

You should expect to achieve your goal inputted in your settings if you stick to your plan or intake goals strategised accordingly. If for example your goal is to lose weight, you will be in a calculated calorie deficit for optimal fat loss. The science of this means each week you will be losing fat. Hormones (that-time-of-the-month for females) and other factors like stress, lack of sleep and even intense training can cause water retention which can affect the number on the scales which may fluctuate from time to time. Don’t let this dishearten you or affect your efforts, your results may not be linear but your plan has been constructed to achieve your goal so trust us and trust the process.

In between things I can have?

If you’re a snacker by nature we discourage picking at food in between meals as you can add calories on to your daily intake affecting your results. Teas and coffees with a dash of skim and equal can be had to counteract picking habits or diet sodas. Chewing gum and low calorie mints in moderation (avoid excessive consumption) are also fine. You will never be deprived of what your body requires so we aim to ensure your plan is full of satisfying foods to limit urges of eating additional food.

What if I don’t like a meal?

We look forward to adding in the option to amend the meal or favour particular meals in the future. Until then, if there is any ingredient or meal you don’t like let us know in your support chat. Alternatively self track and select food choices of preference meeting the intake requirements specified.

Do I need to check in weekly?
A weekly check in allows us to restrategise your intake needs based on your body's response. Make sure to answer the questions at check in with honesty so we can be as accurate in these changes as possible. A weekly check in keeps you accountable and ensuring you’re progressing on par with our expectations so it’s highly encouraged. Those who work closely with us having see the best results through adherence and accountability.

How do I change my service?

To switch your service please direct this question in your support chat.

TRUST the plan and the process

We have included some 'fun' and yummy foods, which are often ‘cut out’ of diets. We want you to trust us and the science implemented in your plan and know that these foods have been included within your daily requirements for your goals. What will be demonstrated to you is that it's okay to eat foods that you love in moderation and balance is the key to success for weight loss and your health and fitness goals!

Intake Goals Only

How does this service work?
With the intake goals only service you receive your customised daily intake needs (calories, protein, carbs and fat) on a weekly basis strategised according to how you progress. This means you use the food diary to self select your own food choices and meet the intake goals provided.

Do I hit the calories and macros EXACTLY?
The rule of thumb is 40 calories under or over is fine but no more or less. You should always aim to hit first and foremost your protein and fiber goals, followed closely by meeting your fat intake and then carbs. Overall you should aim to meet the goals set as closely as possible, don’t sweat a few grams here or there.

If I’m too full to meet my calories should I go under?
Short answer, you should ALWAYS consume your calories and macros for optimal results daily and not go under even if you don’t wish to eat all your food. Your intake goals have been strategised in light of the optimal requirements of your body, taking food out or adding foods on jeopardises optimal results while adhering to your plan.

What if I struggle to meet the calorie and macro goals?
We would recommend reaching out in your support chat for assistance and may even recommend adding on a meal plan for X amount of weeks.

How often does my calories and macros change?
Your intake goals are assessed every 7 days at your check in. Your intake goals won’t be adjusted unless an adjustment is required in conjunction with our strategy.

When what times do I eat and in any specific order?

This doesn’t matter. Even though your meals are structured in an order they do not need to be consumed in that specific order or at any particular time. If you’re a shift worker or lead a busy life that doesn’t allow you to eat at ordinary hours than just consume your food or all calories within a 24 hour block. Eat when convenient for you and your lifestyle, eat at a preferred time and combine meals for convenience if need be.

What if I can not find an item in the database when self tracking?
Send through a request to tech@equalution.com and we can review the nutritional information and ensure we can incorporate an accurate entry into our database.

Will any particular food make me fat?
No particular food will cause fat gain. Your body doesn’t recognise food as ‘good’ or ‘bad’ instead it recognises it for its macronutrient value, that is the protein, fat and carbohydrates in each food. Whether you lose weight or put on weight is dependant on if calorie intake is more or less than what you’re burning. We have strategised your calorie intake to meet your goal using foods of your preference. So no food unless consumed outside of what has been prescribed - which can potentially put you in a calorie surplus - which would directly result in fat gain.

How do I ensure I’m being healthy?
Optimal self tracking practice we advise as reflecting an 80/20 approach. 80% of your day should incorporate lean protein sources, fruits, vegetables and nutrient dense foods leaving 20% for soul food and foods you love and enjoy.

Should I weigh the foods raw or cooked?
If you’re self tracking select use either cooked or raw entries depending on how it’s weighed - raw is most accurate. We advise to weigh all meats raw and vegetables raw and entering accordingly before grilling, steaming or baking. Precision and consistency in this area is very important and will ensure accuracy for optimum results throughout your plan.

How do I cook the meals?
In any way of choice that doesn’t involve adding extra calories. E.g. if you are having chicken breast you may bake it in the oven, BBQ it or grill it etc but DON’T add oils, pan sprays etc. If when you’re self tracking you do use oils etc you MUST factor it in.

Can I season my food?
Adding salts, herbs and spice (zero calorie options) is permitted without tracking however additional sauces (aside from what is specified) as well as oil and cooking spray, butters and margarines and other calorie dense condiments are not to be used without factoring them in as it adds calories onto your day. When you’re self tracking and use calorie dense seasonings etc you MUST factor it in.

Should I cut out salt?
No. Excess sodium does not hinder weight loss but may only cause fluid retention, don’t use excessively but you can salt your food.

Can I have coffee and tea?
Coffee and Tea can be consumed daily within a reasonable amount. With this, you may add a calorie free sweetener such as an Equal or Stevia and/or a dash of skim milk without needing to self track. Other higher calorie options such a lattes/slim coffees and/or full cream selections will need to be self tracked and fitted into your intake goals.

What beverages can I have?
Water is recommended at no less than 2-3 liters a day. Diet soft drinks like Coke Zero, Diet Coke, Sprite Zero etc can also be consumed daily without needing to be tracked (excessive consumption is not recommended) as there’s no significant calorie count. Diet cordial ranges with a calorie value of 5 or less per serve, daily is also also allowed without needing to be tracked (excessive consumption not recommended). Any calorie dense beverages like alcohol, lattes, smoothies etc should be self tracked and fit into your intake goals.

Can I drink alcohol on the meal plan?

Alcohol can be self tracked into your day.

What if I have a dine out or have social event?
In this circumstance email your request through to your support chat you’ll be provided with the option to purchase a social amendment at $20 or be provided with the tools to self track this outing.

Note that you may benefit from limiting the frequency of this on a weekly basis to maximum one occasion as the inaccuracy can hinder your results. To minimise additional calories ask for dry grilled meats, no oils or butter, and no calorie dense creamy sauces. Remember everything you eat has calories.. including beverages!

Do I need supplements?

There is no reason to take supplements unless specified on your plan. If you usually take a post workout shake etc and it is not on your plan then do not add it in as you’ll be adding additional calories to your daily intake. Consume one of your meals at this time if you feel as though you need to eat after training. Other supplements such as BCAAs and pre workouts are permitted unless it has a caloric intake of more than 10 calories. All of your requirements can be met using food so therefore supplementation is not necessary unless you’re under guidance from a professional to do otherwise. Supplements with calories can be tracked accordingly.

How often should I exercise?

Your activity level and therefore daily intake has been assessed on the activity information provided by you in your profile. Please continue on this regime and if advise in your support chat if this changes significantly.

Can I have a cheat meal?

There shouldn’t be a need for a cheat meal. You have the flexibility to include foods of your choice and adhere to a balanced food plan. You should not feel restricted as no food or food group has been prohibited when self tracking. If you have a cheat meal it will affect your calorie intake for that week increasing your daily average and may hinder your results. If you’re craving something, simply self track it or request a meal plan in your support chat to have us incorporate it in a meal plan.

How do I cancel my subscription?

TBA

What happens if I don’t stick to my intake requirements?

If you don’t stick to your intake goals you may be eating more or even less than the calculated calorie requirement, which can affect results. For optimum results adhere to the intake requirements as specified.

What if I stuff up?

Try very hard not to. A body transformation journey requires your dedication and consistency. Minimise derailing as much as possible, if this does happen we can not be accountable for your lack of results. A blow out can counteract your weekly deficit and therefore we recommend full adherence to the plan. If this does happen, move on and continue to get back on track the next day.

What results should I expect?

You should expect to achieve your goal inputted in your settings if you stick to your intake goals strategised to the tee. If for example your goal is to lose weight, you will be in a calculated calorie deficit for optimal fat loss. The science of this means each week you will be losing fat. Hormones (that-time-of-the-month for females) and other factors like stress, lack of sleep and even intense training can cause water retention which can affect the number on the scales which may fluctuate from time to time. Don’t let this dishearten you or affect your efforts, your results may not be linear but your plan has been constructed to achieve your goal so trust us and trust the process.

In between things I can have?

If you’re a snacker by nature we discourage picking at food in between meals as you can add calories on to your daily intake affecting your results. Teas and coffees with a dash of skim and equal can be had to counteract picking habits or diet sodas. Chewing gum and low calorie mints in moderation (avoid excessive consumption) are also fine. You will never be deprived of what your body requires and an aggressive calorie strategy applied so we aim to ensure your plan is full of satisfying foods to limit urges of eating additional food.

Do I need to check in weekly?
A weekly check in allows us to restrategise your intake needs based on your body's response. Make sure to answer the questions at check in with honesty so we can be as accurate in required changes as much as possible. A weekly check in keeps you accountable and ensuring you’re progressing on par with our expectations so it’s highly encouraged. Those who work closely with us having see the best results through adherence and accountabilty.

How do I change my service?

To switch your service please direct this question in your support chat.

TRUST the plan and the process

You can include 'fun' and yummy foods, which are often ‘cut out’ of diets. We want you to trust us and the science implemented in your strategy and know that an array of foods and a non-aggressive intake strategy can optimally lead you to your goals. What will be demonstrated to you is that it's okay to eat foods that you love in moderation and balance is the key to success for weight loss and your health and fitness goals!

Meal Plan Only

How does this service work?
With the meal plan service you receive TWO full day meal plan options customised to meet your daily intake needs (calories, protein, carbs and fat) as well as your food preferences. This means on any given day you can opt to follow option one or option two on any given day.

Should I follow either meal plan for any set amount of days?
No, there is no requirement for this. You follow option one or two for that week without a limit on how many days a week you repeat either option.

How often does my meal plan change?
Every 7 days you will be able to update your preferences and you will be provided with two new options for the next week. Your two new meal plan options will reflect the intake strategy for that week as well as your food preferences.

When following the meal plan what times do I eat and in what order?

This doesn’t matter. Even though your meals have been written in an order they do not need to be consumed in that specific order or at any particular time. If you’re a shift worker or lead a busy life that doesn’t allow you to eat at ordinary hours than just consume your plan or all calories within a 24 hour block. Eat when convenient for you and your lifestyle, eat at a preferred time and combine meals for convenience if need be.

What if I can not find an item specified on the meal plan?
Find the closest match. Look at the nutritional content of the food specified and replace it with the closest option in nutritional value in a different brand or flavour variation. For example 1x Smiths Snack Pack Chips 19g for 1x Thins Snack Pack 19g which has relatively the same calorie content and macronutrients. Alternatively you can reach out in your support chat.

Will any particular food make me fat?
No particular food will cause fat gain. Your body doesn’t recognise food as ‘good’ or ‘bad’ instead it recognises it for its macronutrient value, that is the protein, fat and carbohydrates in each food. Whether you lose weight or put on weight is dependant on if calorie intake is more or less than what you’re burning. We have strategised your calorie intake to meet your goal using foods of your preference. So no food unless consumed outside of what has been prescribed - which can potentially put you in a calorie surplus - which would directly result in fat gain.

Am I being healthy?
We ensure your meal plan reflects an 80/20 approach. 80% of your day incorporates lean protein sources, fruits, vegetables and nutrient dense foods leaving 20% for soul food and foods you love and enjoy.

Should I weigh the foods raw or cooked?
Weigh all meats raw and vegetables raw before grilling, steaming or baking. This goes for other food items with a specified weight. Precision and consistency in this area is very important and will ensure accuracy for optimum results throughout your plan.

How do I cook the meals?
In any way of choice that doesn’t involve adding extra calories. E.g. if you are having chicken breast you may bake it in the oven, BBQ it or grill it etc but DON’T add oils, pan sprays etc. If when you’re self tracking you do use oils etc you MUST factor it in.

Can I season my food?
Adding salts, herbs and spice (zero calorie options) is permitted on your plan however additional sauces (aside from what is specified) as well as oil and cooking spray, butters and margarines and other calorie dense condiments are not to be used as it adds calories onto your meal. If when you’re self tracking you do use calorie dense seasonings etc you MUST factor it in.

Should I cut out salt?
No. Excess sodium does not hinder weight loss but may only cause fluid retention, don’t use excessively but you can salt your food.

If I don’t want something on the meal plan can I just not have it?
Short answer, no. Your nutrition plan has been constructed in light of the requirements of your body, each food is on your plan to assist in meeting these requirements. Taking food out or adding foods on jeopardises optimal results while adhering to your plan.

Can I have coffee and tea?
Coffee and Tea can be consumed daily within a reasonable amount. With this, you may add a calorie free sweetener such as an Equal or Stevia and/or a dash of skim milk. Other higher calorie options such a lattes and/or full cream selections can only be had when specified on your meal plan.

What beverages can I have?
Water is recommended at no less than 2-3 liters a day. Diet soft drinks like Coke Zero, Diet Coke, Sprite Zero etc can also be consumed daily (excessive consumption is not recommended) as there’s no significant calorie count. Diet cordial ranges with a calorie value of 5 or less per serve, daily is also allowed (excessive consumption not recommended). Any calorie dense beverages like alcohol, lattes, smoothies etc should only be incorporated when specified on your meal plan.

Can I drink alcohol on the meal plan?

Alcohol can be requested in a social amendment.

What if I have a dine out or have social event?
Please advise in your support chat of the details of this request. You receive one social amendment per week with your package which is where we make up a temporary day plan for that day incorporating your social meal/request.  If you wish to acquire an additional social amendment you can purchase another option at $20. Please request in your chat.

Note that you may benefit from limiting the frequency of this on a weekly basis to maximum one occasion as the inaccuracy can hinder your results. To minimise additional calories we advise to ask for dry grilled meats, no oils or butter, and no calorie dense creamy sauces. Remember everything you eat has calories.. including beverages!

Do I need supplements?

There is no reason to take supplements unless specified on your plan. If you usually take a post workout shake etc and it is not on your plan then do not add it in as you’ll be adding additional calories to your daily intake. Consume one of your meals at this time if you feel as though you need to eat after training. Other supplements such as BCAAs and pre workouts are permitted unless it has a caloric intake of more than 10 calories. All of your requirements have been met using food so therefore unless otherwise stated supplementation is not necessary. If you self track you can track supplements accordingly.

How often should I exercise?

Your activity level and therefore daily intake has been assessed on the activity information provided by you in your profile. Please continue on this regime and if advise in the support chat if this changes significantly.

Can I have a cheat meal?

There shouldn’t be a need for a cheat meal. We have included foods of your choice to give you a really balanced food plan. You should not feel restricted by these foods as no food or food group has been prohibited in the construction of your plan. If you have a cheat meal it will affect your calorie intake for that week increasing your daily average and may hinder your results. If you’re craving something, simply self track it or request it in your following week plan.

How do I cancel my subscription?

TBA

What happens if I don’t stick to either the plan?

If you don’t stick to your meal plan you may be eating more or even less than the calculated calorie requirement, which can affect results. For optimum results adhere to the plan as specified.

What if I stuff up?

Try very hard not to. A body transformation journey requires your dedication and consistency. Minimise derailing as much as possible, if this does happen we can not be accountable for your lack of results. A blow out can counteract your weekly deficit and therefore we recommend full adherence to the plan. If this does happen, move on and continue back on the plan the next day.

What results should I expect?

You should expect to achieve your goal inputted in your settings if you stick to your plan or intake goals strategised accordingly. If for example your goal is to lose weight, you will be in a calculated calorie deficit for optimal fat loss. The science of this means each week you will be losing fat. Hormones (that-time-of-the-month for females) and other factors like stress, lack of sleep and even intense training can cause water retention which can affect the number on the scales which may fluctuate from time to time. Don’t let this dishearten you or affect your efforts, your results may not be linear but your plan has been constructed to achieve your goal so trust us and trust the process.

In between things I can have?

If you’re a snacker by nature we discourage picking at food in between meals as you can add calories on to your daily intake affecting your results. Teas and coffees with a dash of skim and equal can be had to counteract picking habits or diet sodas. Chewing gum and low calorie mints in moderation (avoid excessive consumption) are also fine. You will never be deprived of what your body requires so we aim to ensure your plan is full of satisfying foods to limit urges of eating additional food.

What if I don’t like a meal?

Your plan has been constructed in light of your questionnaire response. If there is any ingredient or meal you don’t like let us know in your support chat.

Do I need to check in weekly?
A weekly check in is positive for accountability and for us to ensure you’re tracking optimally. Make sure to answer the questions at check in with honesty so we can be as accurate in our assessment as possible. A weekly check in is a great way to stay on track and keep us in the loop as to your progress and adherence so it’s highly encouraged. Those who work closely with us having see the best results through compliance and accountability.

How do I change my service?

To switch your service please direct this question in your support chat.

TRUST the plan and the process

We have included some 'fun' and yummy foods, which are often ‘cut out’ of diets. We want you to trust us and the science implemented in your plan and know that these foods have been included within your daily requirements for your goals. What will be demonstrated to you is that it's okay to eat foods that you love in moderation and balance is the key to success for weight loss and your health and fitness goals!