Help

CREATE ACCOUNT
CONFIGURE METABOLIC RATE
FREE ACCESS
CREATING A QUICK MEAL PLAN
PREMIUM ACCESS
CREATING A CUSTOM MEAL
CREATING A CUSTOM MEAL PLAN
ADDING A PERSONAL RECIPE
ADDING A CUSTOM FOOD
DIFFERENCE BETWEEN A FOOD, A MEAL, AND A RECIPE
MAKING SHOPPING LISTS
FRIENDS AND FAMILY
WEBSITE INTEGRATION AND AFFILIATE PROGRAM
SELLING MEAL PLANS
ADDING CUSTOM NUTRITION TYPES
ADDING CUSTOM WEEK MEAL PLANS
RESEARCH MODELS
MODES
NUTRITION TYPES

 

Create Account

Select “Free” or “Premium” Meal Planner. The free option creates meals plans for you based on details and information you provide. Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com! To create a free account, click on the link "Free Access Now" as shown here:

Fill in the following information, the free option is the default setting:

You will get a confirmation as shown below, make sure to take a screenshot of this. Make sure your email address is correct, otherwise, if your forget your password you will be locked out of your account and have to open a new one.

Now go ahead and login by clicking on the login link!



CONFIGURE METABOLIC RATE

Once you’re in the site, enter your information in the “Meal Plan Configuration” sections, most of which is self-explanatory. These questions are very important and will be used to set your metabolic rate.

Required Information

For “Number Meals/Day,” enter the number of meals you’d like to have per day. For “Your Goal,” select the option most closely aligned with your goals: Bulking, gaining muscle while losing fat, or losing fat. For “Nutrition Type,” select the type of meal plan you prefer: General Health, Low Carb, Medium Carb, Vegan or Vegetarian. For “Weekly Cardio,” select the appropriate number of hours of cardio per week you get. It is extremely important that you set the hours of cardio correctly. The "sedentary" already assumes that you will be lifting weights so do not include gym time. Do not include walking or other low level exercise either - only strenuous, huffing and puffing cardio should be included in this.

Optional Information

Information requested in this section is optional, some of which is available only to premium members, such as user modes (Easy or Advanced), the research model, and numbers of meals and meal plans viewable on the site.

Note that it is important to enter accurate information for your current body fat and the hours of sleep you get each night. Both are important to your overall health and the development of custom meal plans using CustomeMealPlanner.com.

Remember to click “Save Meal Plan Config,” in order to save your information.

 


 

FREE ACCESS TO CUSTOMMEALPLANNER.COM

Free users can create quick meal plans, which are plans for a full day of meals generated by CustomMealPlanner.com. Quick meal plans are created based on the information you provide in the “Meal Plan Configuration” section.

The free version of CMP provides a meal plan that is:

  • Tailored to your precise metabolic rate
  • Tailored to your caloric goal (bulking/cutting/recomp)
  • Optimized for maximum muscle gain. strength gain and health

Free version benefits:

  • Choice of nutritional plan (general health, low carb, medium carb, vegetarian, vegan)
  • Easy to make, tasty meals
  • Customize number of meals per day
  • One click meal plan creation
  • Predict days till sixpack abs
  • Predict days till contest quality abs
  • Muscle building rating
  • Health rating
  • Fat loss rating
  • Print your meal plan

Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com!


 

CREATING A QUICK MEAL PLAN

To create a quick meal plan simply scroll to the bottom of the “Config” page and click on “Create Quick Meal Plan.”

 

CustomMealPlanner.com then generates a complete meal plan for you for the entire day. After the website reloads, click on a meal to view specifics, such as quantities, carbs, fiber, net carbs, fat and total calories, along with other specifics about the meal. Click on “Configuration” at the top of the page to return to the main meal plan configuration page.

Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


 

PREMIUM ACCESS

The premium version has a number of features that can make your meal planning faster and your meals more enjoyable. This premium meal planner is the most flexible, easiest to use on the Internet. Not only that, it guides you in making choices to maximize your muscle growth, maximize strength increases, and maximize your overall health.

Features In Premium Version

  • Create a meal plan using any meal in the CMP library
  • Create a meal plan using your own custom meals
  • Create your own recipes which can be incorporated into custom meals
  • Ability to edit library meals
  • Ability to edit meals in your meal plans
  • Ability to replace meals in your meal plan
  • Ability to generate shopping lists
  • Add groceries to Amazon shopping cart in one click
  • Ability to delete meal plans
  • Ability to control how many meals are displayed
  • Save unlimited meal plans
  • Save unlimited custom meals

Of course, you also get the features available in the free version:

  • Tailored to your precise metabolic rate
  • Tailored to your caloric goal (bulking/cutting/recomp)
  • Optimized for maximum muscle gain. strength gain and health
  • Choice of nutritional plan (general health, low carb, medium carb, vegetarian, vegan)
  • Easy to make, tasty meals
  • Customize number of meals per day
  • One click meal plan creation
  • Predict days till sixpack abs
  • Predict days till contest quality abs
  • Muscle building rating
  • Health rating
  • Fat loss rating
  • Print your meal plan

 


 

CREATING A CUSTOM MEAL

A “Custom Meal” is a complete meal, which consists of all the food eaten in one sitting. For example, what you had for breakfast would be considered a complete meal. When you create your custom meal plans, you’ll be able to select from several options in CMP’s library of meals. After you’ve added custom meals, you’ll also be able to choose them for your custom meal plans.

Follow these steps to create a custom meal:

1. On the “Config” page, click on “Create Custom Meal.”

2. Enter a title for your meal, for example, “Chicken, MFV, MN,” and then a description of the meal, for example, “Grilled or baked chicken, mixed frozen vegetables, salt-free mixed nuts,” and then specify whether the meal is one you’d eat for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Click on “Add Foods.”

3. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom meal you’re creating. In this case, it would be “Proteins” for chicken. In the “Select Food” dropdown menu, select the food you’re adding. In this case, “Chicken Breast, Boneless, Skinless.”

4. Note the message near the top of the page indicating the range of calories for each meal. You may specify the measurements for the portion of chicken for this meal via the slider bar. However, in “Easy Mode,” CMP will automatically adjust your portions based on the information you entered in the “Meal Plan Configuration Section.” Click “Add.” Note that CMP’s “Advanced Mode” allows you to manually adjust your portions.

5. Follow steps 3-4 above for the two remaining elements of this meal, in this case mixed frozen vegetables and mixed nuts. Click on “Save Completed Meal.”

6. If you’re interested and have the content, enter meal preparation instructions, add a photo of the meal, etc. Otherwise just click on “Save and Continue.”

Congratulations! You’ve just created your first custom meal! Custom meals are listed in the “Custom Meals” section on the “Config” page. Click the link under “View” to view specifics about the meal. Click “Edit” to edit the meal, or “Delete” to delete the meal. The custom meals you create on CMP will be available as selections when you create your custom meal plans!



 

PREMIUM ACCESS: CREATING A CUSTOM MEAL PLAN

A “Custom Meal Plan” is your plan for all of your meals for a full day. Premium membership allows you to create and edit your plans.

Follow these steps to create a custom meal plan:

1. On the “Config” page, click on “Create Custom Meal Plan.”


2. In the “Add First Meal to Your Meal Plan” section, select the type of meal you’d like to add. The “Add Any Meal (Entire Library)” link takes you to a page listing all of the meals in CMP’s library, including the custom meals you have created on CustomMealPlanner.com. If you’re looking to condense the complete library of meals, select one of the other options, such as vegan meal or non-dairy meal. On the right, note your “Daily Target” chart, which provides you with specific goals for calories, protein, essential fatty acids, etc., so that you’re creating a perfectly balanced meal plan. These targets are automatically determined based on the information provided in the “Meal Plan Configuration” section on the “Config” page.

3. After you’ve made a selection from the list of meal categories, select a meal to add to your custom meal plan by clicking on the radio button. Scroll to the bottom of the page and click on “Add Selected Meal.”

4. Repeat steps 2-3 until you’ve added the correct number of meals to your custom meal plan.

5. Once you’ve added all of your meals, CMP generates a score chart to let you know how you’re doing with your custom meal plan. Your plan will be rated on muscle gain, fat loss, and overall health. If needed, CMP will also provide you with suggestions on how to improve your custom meal plan. Charts will provide you with details on overall weight loss and body fat predictions based on your custom meal plan. Information at the bottom of the page provides details on your new custom meal plan and meeting your daily goals for total health and wellness related to your diet. In the example below, the following meals were added to the meal plan: Chicken and Broccoli, Chicken and Mixed Frozen Vegetables, Pumpkin Breakfast Oat Cup, and Salmon and Coleslaw.

6. View one of your meals in the “Your Meals” section and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item.

Click on one of the food items in the meal to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

7. At the bottom of the page enter and save a meal plan title.

8. Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Use the “Shopping List” feature to create a complete list of the food items you’ll need for the meal plan, with quantities! Want to have these items delivered to you? No time to shop? Click on the “Add to Amazon Shopping Cart” to buy items from your meal plan online and have them delivered. Note that fresh food items cannot be ordered using CustomMealPlanner.com.


 

ADDING A PERSONAL RECIPE

While CMP’s library provides several options for meals, users may want to enter their own recipes to add to their custom meal plan. The “Advanced Mode” option on CustomMealPlanner.com allows the user to enter personal recipes.

Follow these steps to add a personal recipe:

1. On the “Config” page, select “Advanced Mode” in the “Meal Plan Configuration” section, and then click on “Save Meal Plan Configuration.”

2. Click on “Add Personal Recipe.”

3. In the “Short Recipe Title” and “Recipe Description” text boxes, and a title and a description for your personal recipe. In this case, let’s use “Mom Vegetarian Chili” as a title and then add a brief description. Specify the number of servings the recipe creates, and also whether or not the food is suitable for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Then click on “Add Foods.”

4. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom recipe you’re creating. The ingredients for Mom’s Vegetarian Chili are listed below:

  • 2 cups chopped onions 16.2 oz
  • 1 2/3 cups coarsely chopped red bell peppers 17 oz
  • 6 garlic cloves, chopped 1.6 oz
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon cayenne pepper
  • 3 15-16 oz cans black beans, drained, 1/2 cup liquid reserved
  • 1 16-oz can tomato sauce
  • 1/4 cup olive oil 2 oz
  • Chopped fresh cilantro
  • Grated cheese
  • Chopped green onions

In this case, it would be “Vegetables,” then select “Onion, Fresh.”

Using the slider bar, adjust the quantity of the ingredient so that it corresponds with your recipe, and then click “Add.”

5. Repeat the step above until all of the recipe’s ingredients have been added to your personal recipe. When finished, click on “Save Completed Recipe.”

6. Add detailed information about your recipe, such as a meal preparation video or webpage (if you have one) and specific instructions on how to prepare the recipe. You can also upload a photo if you’d like to. Click “Save and Continue” when you’re done.

Congratulations! You’ve just added your first personal recipe to CustomMealPlanner.com! Personal recipes are listed in the “Personal Recipes” section on the “Config” page. The personal recipes you add to CMP will be available as selections when you create your custom meal plans!

As is the case with CMP’s library meals, click on your personal recipes and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item. Click on one of the ingredients in your personal recipe to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Click on the hyperlink reading “View nutritional information for one portion of Moms Vegetarian Chili here” to be taken to a page providing information on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


 

ADDING A CUSTOM FOOD

There are over 9000 foods in the library here at CustomMealPlanner.Com but when you are creating a recipe or a meal, you only see about 200 - there is a very good reason for this. People tend to get lost when they have too many choices so only the foods with the highest nutritional bang for the buck are shown. If the recipe you are entering uses some food not in the standard food library, you can add it to your personal food library with a single click. This can also be very useful for adding foods that are available locally to you very inexpensively so that you can create meals with fresh, local, and inexpensive foods.


 

DIFFERENCE BETWEEN A FOOD, A RECIPE, AND A MEAL

A food is the smallest unit, the atom of the meal. A food is something like a carrot or black beans. You can use foods in either a meal or a recipe. The difference between a recipe and a meal is extremely important is because its the way many people cook. For example, on the weekend they will make a batch of lasagna with four servings. Monday they might take a piece of lasagna, carrot sticks and an apple for lunch. Wednesday they might take a piece of lasagna, and an orange for lunch. Then on Thursday night they might have two pieces of lasagna, two pieces of toast, and broccoli for dinner. It makes no sense to re-enter the recipe for the lasagna three times because you are only making it once. This is a three step process:

  1. Enter the recipe for lasagna once in the "Personal Recipes" section.
  2. Next you create three "Custom Meals"
    • The first meal with one slice of lasagna, carrot sticks, and an apple.
    • The second custom meal with a slice of lasagna and an orange.
    • The third with two slices of lasagna, two slices of bread, and broccoli.
  3. The last step is to create a meal plan using these custom meals.

As mentioned in the learning progression document, it is recommended that you wait until you are comfortable with the basic operation of the system before entering your own recipes. Because entering recipes is a bit more advanced, this functionality is hidden when a new user logs in. To enable the recipe functionality, in the configuration section you need to change the mode to "Advanced Mode" and then save the configuration. You will then see the "Personal Recipes" section appear.

Custom Meal: A "custom meal" is all the food eaten in one sitting. The custom meal can be as simple as a can of tuna and an apple or it can contain recipies that you batch cooked on the weekend like chili, pea soup, or lasagna.

Personal Recipe: A "Personal Recipe" is something which would be found in a traditional recipe book along with a set of instructions, usually something that makes multiple servings. Pea soup, turkey chili, and lasagna are all examples of personal recipes.

meal-recipe-food1200


 

MAKING SHOPPING LISTS

One of the awesome features of this product is the ability to make a shopping list and this is available even in the free version. Making your shopping list is a four step process:

  1. Set up free account.
  2. Enter your metabolic data.
  3. Create your quick meals or your custom meals.
  4. Make your shopping list.

Lets look at how to create the shopping list once you have created all your meal plans. Go to your "Config" page and in the menu bar at the top, click on the "Shopping List" link.

You will see all your meal plans listed, in this case, I just have four. From the dropdown, tell the system how many days worth of food you want. In this case, I will be eating the vegetarian meal plan four times during the week, keto for one day, low carb for one day, and my vegan meal plan on the last day. After you have selected the proper number of days for each meal plan, click on the "Generate Shopping List" button - its that simple! Here is my shopping list for this week:

Note that if you have Friends And Family access, you can make a combined shopping list for your whole household. Now for a really big time saver. If you are an Amazon shopper, you can have all the dry goods sent to you! Simply click on the button "Add to Amazon Shopping Cart" and you can buy it all in one click! Here is what you will see after clicking the button:

Consider upgrading to AmazonPrime if you have not already. Although $99 is a lot of money, if it saves you from five restaurant meals then its paid for itself. Because it gets you free two day shipping, the savings in shipping quickly pay for itself too. Not only that, its a huge time saver. If you are like me, you hate wasting 10 minutes running around the store looking for sesame seeds - is it in the spice aisle, the "Asian" aisle, or is it with the baking supplies? Just have Amazon ship it to you!


 

FRIENDS AND FAMILY

The friends and family is a great way for people who live together to help one another achieve their fitness goals. With friends and family there is one primary user who has a username and password. This primary user can create meal plans for members in the household, print them out, and make a combined household shopping list. For each friend or family member, you set up their configuration and then can make meal plans for them using whatever personal recipes you have created. Note that there is a limit of five total, including yourself. If you delete a person, their meal plans disappear also. If you require more than five or want to charge for the meal plans you make then you need the branded option.


 

WEBSITE INTEGRATION AND AFFILIATE PROGRAM

If you love CustomMealPlanner and want to include this functionality on your own website or social media platform like Instagram, Facebook, or YouTube then the "Branded, no clients" membership level is for you. If you have a fan base built up then you do not want them leaving your channel or website and going elsewhere, you want them to feel like they have never left - this is what the website integration and affiliate program does. Without having to spend $200,000 developing your own meal planning software, you can provide your followers with free meal plans as well as benefitting financially if they decide to upgrade their account using the affiliate program. The "Branded, no clients" membership level allows you to:

  • Make CustomMealPlanner look like YOUR own website.
  • Get rid of all references to CustomMealPlanner.Com and replace it with your own company name.
  • Provide your own banner at the top of every page to match your website or your social media channel.
  • Provide a background color to match your website or social media channel.
  • When meal plans are printed, your company name appears on the print out.
  • Participate in the affiliate program.
  • To provide a real value add, use your nutritional and culinary expertise to add custom meals, custom nutrition types and custom week meal plans on the configuration page with meal plans of your own design!


When people sign up for free meal plans on your branded website, they never feel as if they have left your website. Even when they upgrade to a paid account, they appear to remain on your website.

Create your own branded meal planning website

  1. Upgrade your CustomMealPlanner account to "branded, no clients".
  2. Go to your configuration page and find the "Branding" section. You will see a link at the top asking you to fill out your affiliate application. Fill this out carefully as it is used to send your payments to you. This application must be filled out before you can add your own banner, colors, and other customizations. Also note that PayPal is the only way that payments can be made to you. If your email address used in your account here does not match your PayPal email address then someone else will get your money - dont let this happen! Click on "Home" in the menu bar, then in the left column, click on the "Edit My Profile" link and make 100% sure that the email address associated with the PayPal account where you want to receive commissions.
  3. Create a banner 1400 pixels wide and 300 pixels tall. This banner will be at the top of every page on your branded website so its worth making it look very professional - you might want to hire someone to do this if you are not good with photoshop. It is recommended that you have a logo and a photo of yourself. Upload this banner with a free upload service like flickr or put it on your own website if you have one.
  4. Go to the configuration page, scroll down to the "Branding" section
    1. In the first box titled "Business Name", enter your business name or your username on your social media channel
    2. Paste the URL of your banner in the "Banner URL". The banner URL needs to start with "https://". Make sure to include the "s", otherwise people will get a security warning.
    3. If you have a website, put your url here. Again, make sure to include the "s", otherwise people will get a security warning.
    4. In the box "Background Color", enter the six digit hex color code. If you dont know what yours is, take a screenshot of your website or social media channel, paste it into photoshop, and use the eyedropper on the color chooser to find out the hex value. Some good background colors include off-white=#F2F3F4, antique-white=#FAEBD7, almond=#EFDECD, light-blue=#F0FFFF, bisque=#FFE4C4, and gray=#DCDCDC. Its important though that it match the color scheme you use on your website or on your social media channel.
    5. Enter the color of your font. For example, black=#000000, blue=#0000FF
  5. Integrate your meal planner into your website or social media. To promote your meal planner on social media, see promoting on social media. To integrate the meal planner into your website add it to your menu! To find the proper URL to add into your menu, click on "affiliate" in the black menu bar under the banner, then click on the "creatives" tab. You will see a link that looks like this except the number will be different for you:
    https://www.wellnessmealplans.com/corporate/signup/?wpam_id=19
    Simply take that URL and add it to the menu on your website! If one of your new fans clicks on it, they will see the free signup page. If an old fan who has already set up an account clicks on it, they will either see the login page if they are not logged in or see their meal plan page if they are. Here is how to add it to your menu in wordpress:
  6. TEST! It's important you have 100% confidence that people who click on your link get registered as visitors and that anyone who pays for an upgrade gives you a commission.
    • Check your overview tab and look at the number of visitors today and write this down as wall as the number of "Closed Transactions" today.
    • Go to another computer or phone where you have never visited CustomMealPlanner. Note that this test will fail if you have visited the CustomMealPlanner website before so you may have to borrow a friend's phone. Now click on the link on your website, the link in your YouTube video description, the link on your Facebook post, or the link on your Instagram story.
    • Go ahead and sign up for a free account. All the branding you see should be correct. You should see your banner and your background color on the signup page, the confirmation page, and when you log in to make a free meal plan.
    • On the first computer, go back to your overview tab and look at the number of visitors, it should have just gone up by one!
    • Now on the second computer where you just set up the account, click on the "Upgrade" link. Again, you should see your banner and background color. Go ahead and buy an upgrade, I suggest you choose the $6.96 for one week option. Enter your credit card information and submit.
    • On your first computer, go back to your overview tab and look at the number of "Closed Transactions", it should have just increased by one!
    • Click on the sales tab, you should see a $5 commission on the $6.96 sale!

 

Promoting your meal planning website on YouTube, Facebook, Instagram and other social media

The best way to promote your affiliate program is thru example! Nutrition is one of the biggest stumbling blocks for people trying to gain muscle, lose fat, and get healthy. This is where you can help them and they can help you! Most people simply do not understand what "good nutrition" is or what it takes to build an awesome physique and a healthy body. The best way to to promote your meal planner to your fans and viewers is by USING it! Make a meal plan at least once a week and post a link to it along with a great photo of yourself with text that reads something like this - "A great physique requires hard workouts AND good nutrition - here is what I ate today". When people look at your meal plan there will be a link for them to create their own meal plan and when they click on that, they are automatically registered as your member and if they end up upgrading to paid status, you get a commission.

Promoting on YouTube

The best way to promote on YouTube is with videos having to do with working out, nutrition, or even posing if you are a pro. These videos can be about your own nutrition in preparing for a contest or event or they can be about how your viewer can make improvements. You can mention in the video that if people are not sure what to eat or how much to eat, they can make a perfect meal plan for their metabolic rate that will be optimal for their muscle gain, fat loss, and health goals by clicking on the link in the video description. You can also do workout vidoes and mention the critical importance of good nutrition for building muscle. Remember, no aggressive tactics are allowed - this is about helping your fans. The most successful videos for generating commissions will be ones that are directly related to working out, nutrition and meal planning. A "what I ate today video" as part of a contest prep serious where you show your own meal plan will generate a LOT more interest than a political rant video.

Copy your link from the "Creatives" tab into the first line of the video description as shown here. It is very important that you copy the WHOLE URL including the "https://" part at the beginning. It is also important that nothing else be on that first line of the video description. It is a very bad idea to give people the link verbally or flashing it on the screen as they will most likely end up entering it incorrectly resulting in no credit for your account.

 

Promoting on Facebook

The best way to promote on Facebook is with relevant workout or nutritional posts! Discussions about low-carb nutrition or vegetarian bodybuilding for example. You can also do posts about your own nutrition for the day. If you do posts about your own nutrition, it is best to post screenshots of various aspects of your meal plan: the bodyfat chart, the weight chart, the meal plan summary, etc and then add a link where people can make their own meal plans at the end of the post.

Copy your link from the "Creatives" tab into your Facebook post as shown here. It is very important that you copy the WHOLE URL including the "https://" part at the beginning. Its also a good idea to make sure that there are no other links to CustomMealPlanner in your post because only traffic which passes thru the copied link will give you credit. In the below example I have taken a screenshot of a bodyfat chart from my meal plan and am posting that image. For even better results, post a photogrid image which has the bodyfat chart and a current physique photo side by side.

 

Promoting on Instagram

If you are a fitness personality on Instagram then people are very interested in your workouts as well as what you eat. Like with YouTube, you post short training videos and in the test mention the importance of nutrition with a link for people to make their own free meal plans. If you are a model, you can post photos of yourself in a photogrid with a screenshot of your bodyfat chart from your meal plan - again including a link for people to make their own bodyfat chart. The more relevant you can make the photo to nutrition and meal planning, the more successful it will be.

Instagram allows you to place links in two places: in stories and your profile. The below image shows you how to promote in both places:


Introduction to the affiliate program:

Affiliate program (advanced):


 

SELLING MEAL PLANS

If you want to sell meal plans to your clients then select the branded option with the desired number of clients. You can create meal plans branded with your own logo, colors, banners and identities and sell them to clients. On the meal plans you send to clients, there will be no references to CustomMealPlanner, only your links. You can also specify which sections of the meal plan are visible to clients. For example, the "Suggestions" section where the software gives you ideas on how to improve the meal plan you may not want your clients to see - just turn it off so that only you can see it. You can enter your own recipes to make meal plans for customers or you can use the meals in the system library which is growing all the time. How you sell meal plans to clients is your business. You can text/email them a link to just one meal plan that they eat every day of the month or you can send them a new meal plan every day - the choice is yours. You may delete clients and add new ones at any time but please note that when you delete a client, their meal plans get deleted as well. How to sell meal plans to clients:

  1. Upgrade your CustomMealPlanner account to "branded, 15 clients" or higher.
  2. Create a banner 1400x300 pixels and upload it to a photo sharing website.
  3. In configuration, enter the link to your banner, your website URL, your business name, your background color, and your font color then save your configuration.
  4. Reload the page to view your new look and feel.
  5. Enter the new client by clicking on "User: (add new)" in configuration and enter their name.
  6. Click on "Config" link in the menu bar to enter the height, weight, age, and other metabolic data for your new client then click on "Save Meal Plan Config".
  7. Create a meal plan for your client by selecting the desired nutrition type and clicking on "Create Quick Meal Plan" to make a meal plan for one day or to create a meal plan for the whole week, click on "Create Week Meal Plan".
  8. After you are satisfied with the meal plan, preview it as your client would see it. At the top of the meal plan, you will see the following: "NOTE: Give this link to your client but make sure to preview it first.". Copy that link and paste it into another browser where you are not logged in. For example, if you are using Internet Explorer to generate the meal plan then use Firefox to view the meal plan as they would see it.
  9. After you have inspected the meal plan, email or text the link to your client!

Introduction to selling meal plans:

Selling meal plans (advanced):

Is selling free things wrong?

Not at all! Remember:

  1. There are a lot of picky eaters who have very specific bounds on what they will eat and the free meal plans would not be acceptable to them. Many of these people do not want to be bothered with learning how to use CustomMealPlanner to customize their own meal plans to their liking. People pay others to do things they dont want to do all the time. Your client will be paying you to customize a meal plan to their liking. Since you are very experienced at it, you can do it in a fraction of the time it would take them. You also save them from having to pay $10/mo.
  2. In CustomMealPlanner it is easy to create your signature meals and incorporate those into your own meal plans. THOSE are not available anywhere for free, they are your creations and your intellectual property. Use your nutritional niche or your culinary insights to make amazing meal plans not available anywhere else.
  3. People buy things they can get for free all the time. Each month people buy millions of books when you can get them free at your library. You can get music free from streaming music services but people still gladly pay 99 cents to download a song. If you are concerned about selling meal plans that your clients could get for free, be upfront and tell them! If your client wanted a free meal plan, they would have googled for one. They are uncertain. They are confused. What they are paying for is your guidance. They want a real person they can interact with to constantly reassure them that they are doing the right thing. From decades of fad diets, much of the world thinks that the way you lose fat is to starve yourself. People need constant re-assurance that there are NOT too many vegetables in their meals. They need constant reassurance that even though they are not starved, they are losing fat.

 

ADDING CUSTOM NUTRITION TYPES

CustomMealPlanner has all kinds of meal plans you can make with a single click: clean bulk, fat loss, keto, low carb, medium carb, vegan-bodybuilding, vegan-health, and vegetarian. If you want to add a custom nutrition type to this list, here is how to do it! Note that this feature is only available for those who have access to the "Branding" feature.

First, go to your configuration page and click on the button labeled "Add Nutrition Type" in the section titled "Your Custom Nutrition Types". Add the name as you want it to appear in the dropdown list. After you add it, you will see it is not complete, that is because you have not told the system how to create this meal plan as shown below:

Because you don't know if people will want 3, 4, 5 or 6 meals a day, you need to specify what meals to use in each of these cases. Optionally, you can set different meals for cutting and bulking. To do this, start by setting the number of meals and saving your new configuration. Then create a meal plan for yourself by clicking on "Day Meal Plans" in the black menu bar at the top of the page, then clicking on the button labeled "Create Custom Meal Plan". After you have completed this meal plan, at the top of it you will see the following:

Select your new nutrition type from the dropdown list, select if this meal plan is for cutting, bulking, or both, then click on "Save To Nutrition Type". After you do this, you will see the following page showing the progress in completing your custom nutrition type:

We see that we have specified the meal plan to be used when 3 meals a day is selected for either bulking or cutting. Now repeat this procedure for 4,5, and 6 meals a day. When you have finished, the meal plan will be marked "Complete" in the list and you and/or your fans will be able to access your new custom nutrition type!


 

ADDING CUSTOM WEEK MEAL PLANS

CustomMealPlanner has all kinds of full week meal plans you can make with a single click: Medium carb, carb cycling fat loss, no-cook carb cycling fat loss, no-cook medium carb, and low-carb. If you want to add your own week meal plan to this list, here is how to do it! Note that this feature is only available for those who have access to the "Branding" feature.

First, for every day of the week make a custom nutrition type. It is suggested that you include the day of the week in the name, for example, "my low carb mealplan monday". You will note that this is a lot of work, remember though that once complete, you will be able to make a perfect meal plan for an entire week for anyone in a single click! OK, after you have added all seven custom nutrition types, one for each day of the week, its time to create your week meal plan - this is the easy part. Click on the button "Add Week Template", you will then see the following form:

Enter the name of the meal plan as you want it to appear in the dropdown list and enter a description that will appear on every meal plan created with this new custom week meal plan. Then, for each day of the week, select the desired custom nutrition type. Check the box "Use For Week Meal Plan" then click on the button "Add Week Nutritional Plan". Thats it!

If you touch nothing in the "TDEE%" column then the meal plan will be created using the clients desired caloric goal. If you want to force it to a certain value, for example in a carb cycling meal plan or a bulking meal plan, you can set the caloric values for each day. For example, setting it to "0.9" for monday would mean a 10% caloric reduction for Monday.


 

Research Models

All web based calorie calculators *estimate* your BMR based upon various research that has been done. These research studies have come up with various formulas that are used to estimate your calories. For example, two of the most commonly used equations come from the research done by Harris-Benedict in 1919 or Mifflin-St Jeor done in 1990. The Mifflin-St Jeor appears to be about 5% more accurate than the Harris-Benedict equations, this is probably because the older research was based upon a population that was much leaner and more active than we currently have. These equations based upon the research are easy to use but only get you to within about +/-10% accuracy on the caloric estimation which is accurate enough for most uses given the difficulty of counting the calories accurately. The reason for the +/-10% variation is twofold. First, because these equations use weight and not lean body mass in their calculations. For those who want to know, here are the equations:

Researchers Gender Equation
Harris-Benedict male 66 + 13.7*Weight + 5*Height – 6.8*Age
Harris-Benedict female 655 + 9.6*Weight + 1.8*Height – 4.7*Age
Mifflin-St Jeor male 9.99*Weight + 6.25*Height – 4.92*Age + 5
Mifflin-St Jeor female 9.99*Weight + 6.25*Height – 4.92*Age -161
Note: All weights in kilograms and heights in centimeters

 


 

Modes

Many people use this meal planner from casual users with a new years resolution to lose a few pounds to serious competitive athletes. This tool has various modes to suit the needs of everyone.

Easy Mode:
If you find meal planning confusing or just want to be given a health meal plan then read no further - select 'Easy Mode'. This mode will help you meet your weight goals and fitness goals without bogging down in lots of details. When you make custom meals in this mode, the software will automatically alter your custom meals slightly to meet your caloric goals and protein intake goals which is why the calories for your custom meal is listed as "auto-set". For example if you need 2000 calories a day and like four meals then you need 500 calorie per meal. In 'Easy Mode', if a custom meal you have designed only has 400 calories, the software will automatically re-portion it so that it has 500 calories.
Note that in 'Easy Mode', the software will produce awesome meal plans for your muscle building and weight goals if you use meals from the system library. If you create your own custom meals, the system will rate your meals based on how good they will be for health, building muscle, and losing fat.

Advanced Mode:
Serious athletes want full control. In 'Advanced Mode', the software will not alter any of the custom meals you have created, it will simply keep track of your progress in completing your daily macros and micros. One meal can be an apple and and carrots and the next can be a 1500 calorie feast, its up to you. In this mode you also get access to other advanced features like the ability to create personal recipies like coleslaw or home made protein bars which can be incorporated into other meals.


 

Nutrition Types

CustomMealPlanner allows you great flexibility in creating your meal plans. These nutrition types are only used when you click on the "Create Quick Meal Plan" button, the only meal planning option available to free users. If you are creating a custom meal plan by selecting each meal individually then the nutrition type is not used. Here are the nutrition types and who should select them:

  • Easy Fit: This is for people who just want to get lose some fat, gain a bit of muscle, and generally improve their health. Very few sacrifices are required with this kind of meal plan and most people find they can adhere to them so its perfect for people who are starting their fitness journey or their new years resolutions. If you are an athlete looking to maximize your performance, gains, and health then this meal plan is a bad choice.
  • Keto: Ketogenic nutrition means very low carb, typically under 50 grams of net carbs a day, even less for the first few weeks as you get into ketosis. Keto is mainly for fat loss and because it requires such willpower, its typically best for serious athletes. You can use keto for bulking but its advantages are minimal for this. Many people have found that the keto nutrition type is amazing for fat loss and this is not because of any magic, its because low carb helps decrease cravings for carbs and helps the person to maintain a consistent caloric deficit. The big problem with this is that it requires you be strict as there are no cheat meals when you are on keto. One cookie and you have to start the three week ketosis procedure all over again. It is possible to stay on keto nutrition permanently but doing so requires very careful attention to nutrition. The keto meals suggested by this planner are very healthy and have significant amounts of both vegetables and fiber. The problem with keto typically comes when the user goes off keto. The lose all kinds of fat and get their sixpack abs then they start eating carbs and balloon back up. It is critically important to go off keto slowly. My recommendation is to make a Low Carb nutritional plan here and stick with that for at least 3 more weeks at a 10% caloric deficit before transitioning to a medium carb type meal plan. Again, make a medium carb meal plan and stick to it for 3 full weeks.
  • Low Carb: Low carb nutrition is actually a lot easier than it sounds and it can be extremely healthy done correctly as it is here. Low carb nutrition is not only great for fat loss and muscle gain but for overall health improvement. Low carb works well for fat loss and muscle gain and requires less willpower than keto but one still has to avoid cheat meals with carbs. Low carb means roughly less than 100 grams of net carbs per day. Many people have found that the low carb nutrition type is good for fat loss and this is not because of any magic, its because it helps decrease cravings for carbs and helps the person to maintain a consistent caloric deficit. It is possible to stay on low carb nutrition permanently but doing so requires very careful attention to nutrition. The low carb meals suggested by this planner are very healthy and have significant amounts of both vegetables and fiber.
  • Medium Carb: This is fairly normal nutrition for an athlete who is bulking or maintaining their body weight. Its also a very common nutritional type for endurance athletes who need a lot of energy. Although many people have used this nutrition type successfully for fat loss, its more for maintenance. If you choose this nutrition type you will see very healthy meals with a lot of whole grains, legumes, and fruits in the nutritional plan.
  • Vegan: If you want all your calories from plant sources, this is the nutrition type to choose. Switching to plant based nutrition can be the best thing you have ever done for your health, especially if you have high cholesterol or heart disease. Many doctors now acknowledge that proper plant based nutrition can help reverse heart disease - please discuss with YOUR doctor if you have this issue! Bear in mind though that as with any nutrition type, eating plant based is no guarantee of health. If your vegan nutrition consisted of drinking vodka and eating bags of white sugar (both plant based) you would quickly die. Getting all your protein from plant based sources makes your nutritional task a lot more difficult, especially if you are a bodybuilder. Plant sources of protein not only have low protein density but because of fiber and enzymes like the Bowman–Birk protease inhibitors seem to interfere with humans ability to fully use the protein in the plant based sources. As a plant based bodybuilder, you either have to do LOTS of cardio or you need to resort to a lot of protein powders from rice, pea, soy, or hemp and getting all your protein out of hermetically sealed plastic tubs has its health implications.
  • Vegetarian: Vegetarian is not only a great nutritional choice for people wanting to get healthier but athletes and bodybuilders are at no disadvantage whatsoever when it comes to strength, muscle gain, and performance. For those who dont know what vegetarian means, it simply means no meat, fish, pork, chicken but things like milk and eggs are fine. If it helps you to remember what vegetarian means, it means that you can get your food from the animal while it stays happy and healthy. Vegetarian is a great choice for those wanting to either lose fat, gain muscle or get healthier.
  • Nutritionally Lazy Bodybuilder: This is for bodybuilders who care about gaining muscle/strength and not about health. The meal plans created by this nutritional type will rely heavily on things like protein bars and protein shakes so they are extremely easy to follow. Because of the lack of vegetables and lack of variety, these meal plans will not be healthy. To make these meal plans as healthy as is humanly possible, they will rely on home made protein bars and home made protein shakes which are far superior to any purchased products.

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