Develop and healthy nutrition plan for weight loss, muscle building, or to stay healthy. Lucas James’s custom meals plan and nutrition program offers insight into personalizing weight loss plans by incorporating customized dietary guidelines, healthy recipe, meal and snack options, in combination with proper exercise. Maintaining healthy nutrition requires making long-term lifestyle changes instead of looking for a short-term fix. Consistently adhering to a healthy diet can be aided by meal or menu planning that takes the guesswork out of achieving your weight loss goals.
Keeping your health goals in mind, eating the right foods at the right time is key. It is important to remember that our bodies are not machines and they do not change overnight. Eating healthy for a day, or working out for one hour does not guarantee results. That’s why our personal training programs emphasize setting specific, attainable goals through proper nutrition and exercise intervention. This means creating dynamic, customized diet, nutrition, and food programs that keep you accountable and motivated towards achieving your fitness goals. Since proper nutrition also includes maintaining adequate hydration, electrolyte levels, caloric intake and micronutrient (vitamins and minerals) replenishment, Lucas James additionally identifies how to properly maintain each individual component.
Our bodies are constantly undergoing an internal tug-of-war to balance our nutritional needs with our daily energy expenditures and body functions. Proper fueling is necessary for our bodies to utilize our diet most effectively for nutrient replenishment and muscle growth; this means focusing on implementing specific eating strategies: eating the right food types at the right time.
Whether you are looking to loose weight or gain lean muscle, proper nutrition is 75-80% of accomplishing any and all fitness goals. At Lucas James personal training, there are several options for you to choose from to customize your meal plan and maximize your results.
We focus on fitness and health education, nutritional counseling and exercise planning so that you receive the motivational support you need and consistency to achieve and maintain your ideal state of health. Whether it’s helping you with specific weight loss goals, loosing inches off your waist, reducing belly fat or finding the right exercises for your individual body type and fitness goals, Lucas James is by your side, one-on-one.
Our comprehensive nutrition plan includes personalized menus and meal options, healthy shopping lists, nutrition breakdowns for different food types, vitamin, mineral and supplement recommendations, along with personalized recipes for healthy eating based on your unique weight-loss goals and recommended daily caloric intake. Each of these services is based on your unique body type and individual requirements. By assessing your physical and athletic, anthropometric parameters such as body weight, height, body fat percentage and waist circumference, along with your current eating habits and food preferences we can customize a nutrition plan and schedule that best fits your specific needs and goals.
- Current eating habits
- Food allergies
- Blood type
- Hormone and Estrogen Levels
- Blood pressure and Cholesterol
- Eating schedule
- Food preferences
- Favorite restaurant foods and healthy alternatives
- Specific dietary strengths and weaknesses
- Food shopping habits
- Cooking & Food Preparation
Our follow-up consists of a daily dietary recall and 2-week food journal to accurately assess your true caloric intake and nutrition. This allows us to customize a meal plan that can you both enjoy and follow. We know variety is key for sticking with any diet plan, so we offer you options that are appealing to your specific tastes.
We know that ‘dieting’ can be laborious and monotonous, especially when your meal options are limited. That’s why we take the time to identify the problem areas specific to each of our clients’ nutritional needs. Since no two people are the same, their meals shouldn’t all be either. By assessing your past and current eating habits, medical history, dietary preferences and athletic status and health goals, our nutritionists and culinary staff aspire to customize a flexible and varied nutrition plan that is easy to follow and realistic to adhere to. We focus on educating our clients to understand the differences in calorie types, portion sizing and body metabolism so they can focus on ‘the big picture’ by breaking down the basics.
All of our nutrition programs include customized shopping lists that identify healthy sources for proteins, carbohydrates and fats, along with specific suggestions for vegetables, legumes, nuts, fruits, lean meats and dairy etc. Aside from finding appropriate food options from the healthiest sources, we provide the resources to explain the best way to prepare foods so you reap the benefits of healthy options that taste delicious. If this wasn’t specific enough, we also include individualized menus and recipes for your specific cuisine preferences. Whether you’re a Vegan, Vegetarian, Pescatarian or Omnivore we offer a variety of options for breakfast, snacks on the go, lunch, dinner, deserts, smoothies, soups salads and more. More importantly, we base our recommendations around your work schedule and professional demands.
Aside from our one-on-one nutrition counseling and dietary planning, we offer at home meal delivery and mobile professional chefs to come prepare your meals at home. We stress the importance of proper food preparation, the differences and benefits of organic foods, eating proper portion sizes and help to identify the best sources for foods in your unique diet.
Do you prefer to eat out? Let us know your favorite restaurants and we’ll let you know the healthiest dishes there, along with an estimated nutritional breakdown of each menu option. If you like eating at home, but not cooking, we offer customized meal delivery options for every meal and snack, each day, seven days a week; fresh- cooked, gourmet courses at your doorstep. Interested in a more personal approach to dinning? Let one of our master chefs come cook a meal for you!
12-Week Custom Meal Plan & Nutrition Program
- What it includes: Several daily meal options, substitution ideas, snacks, breakfast, lunch dinner, favorite restaurant meal choices, grocery list, cheat meals, supplement and vitamin recommendation. A complete assessment and recommendation of daily calories, carbs, proteins, sugar, and fats. Each client will receive a printed copy and e-mailed PDF copy.
- Goals: Weight Loss, Losing Body Fat, Gaining Lean Muscle, Weight Gain, Fitness Show Preparation, Healthy Lifestyle
*Each client must complete a one-on-one consultation and must log all meals and drinks for 7-10 days before Meal Plan & Nutrition Program is created.