Step 1- MyFitnessPal Setup
MyFitnessPal Setup
Watch the video above to see how Go to https://www.myfitnesspal.com and download the app.
Add Me as Friend
Diary sharing
You have to allow friends like me to view your diary so I can give you daily accountability and feedback.
Macro Percentages
If your goal is weight loss, your Macros should be set at 15%Fat as a Maximum, 15% Protein as a Minimum, and the rest is Carbs at 70%. You can have more than 15% Protein which will naturally lower your Carbs percentage.
If your goal is muscle gain your Macros should be 30% Fat, 30% Protein, and 40% Carbs. Again you can go over your protein goal but not your fat goal.
Watch my nutrition videos to understand the science behind these Macro Goals
Save My Meals
Scroll down your news feed and click on my shared meals to save them to your meals to try yourself.
Don't Track Steps
Fat Loss without counting calories
If you don't want to count calories try Dr McDougal's 50/50 weight loss strategy where half your plate is non starchy vegetables and the other half starchy vegetables. Start with a small soup or salad and for dessert eat a little fruit.
Step 2- Watch all Nutrition Videos in the Playlist
Why & How to Eat Plant Based
To see the list of videos in the playlist select the icon with the three horizontal lines.
Other Resources
Step 3- Calculate daily calorie goal to achieve your weight goal. https://www.niddk.nih.gov/bwp
Step 4- Download the Daily Dozen
Step 5- Read both Blog articles
- https://deliveredfitness.com/blog/f/no-pain-period
- https://deliveredfitness.com/blog/f/no-pain-period--warning-signs
Consider Blue Zones Meal Planner
I love how it has tons of healthy plant based meals that you can add to your groceries shopping cart which makes shopping so easy. You can even have them delivered.
Food Substitutions
Search Grocery Apps for Key Terms
Plant based
Vegan
Vegetarian
Vegetable
Veggie
Non dairy
Dairy free
Meatless
Meat free
Whole grain
Whole wheat
Wheat
Almond milk
Hummus
Fruit
Bean
Fishless
Flax
Stir fry
Salad
Indian
Health & Longevity Calculators
Restaurant Apps
Recipes
- Forks over knives
- Chef Charity Morgan
- Blue Zones
- Dr. Mcdougall- https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/
Food Delivery
- Dr. Mcdougall's Right Stuff- https://rightfoods.com/shop/
- Plant Pure Nation
- Leaf Side
- Amazon Shopping List
Videos
- Delivered Fitness Essential Playlist
- Documentary trailers and movies
- Recipes & Meal Prep
- Forks Over Knives Recipes
- Plant Pure Nation Recipes
- Whole Food Plant Based Cooking Show
Books & Cookbooks
Website resources
- Game Changers
- Nutrition Facts
- Forks Over Knives
- Blue Zones
- The Plantrician Project
- Rouxbe Online Cooking Classe
- Dr. Mcdougall- https://www.drmcdougall.com/health/education/free-mcdougall-program/free-resources/
Delivered Fitness Reviews
- Google- https://g.page/DeliveredFitness/review?iv
- Thumbtack- https://www.thumbtack.com/reviews/services/256509431568540785/write
Delivered Soccer Training Reviews
Promise Life Coaching Reviews
Google- https://g.page/promise-life-coach/review?iv
Downloads
How Not to Die
How Not to Die from Heart Disease
How Not to Die from High Blood Pressure
How Not to Die from Cancer
How Not to Die from Diabetes
How Not to Die from Kidney Disease
Dumbbell Workout 1
Dumbbell Workout 1
Dumbbell Strength Assessment
Dumbbell Strength Assessment
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