PRF Nutrition System™
Eat Better! Exercise Less! See Results!
Our Meals Can Improve Your Life By Simply Improving Your Health
Check Out Some Of Our Registered Dietitian Approved Meal Templates
  1. Weight Loss
    Weight Loss
    The Weight Loss meal plan has been designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintain muscle.
  2. Extreme Fat Loss Formula
    Extreme Fat Loss Formula
    This meal plan is designed by, and utilizes, ONLY foods recommended by the top personal trainers, nutritionists, fat-loss and contest prep experts in the fitness industry for rapid fat loss. This is our most results-driven fat loss meal template. This meal plan is designed to provide you with the fastest fat loss results in the shortest possible time. This meal plan utilizes clean food choices PROVEN to produce fast fat loss success. Bottom line: It works and it’s 100% predictable if you simply follow it!
  3. Kosher
    Kosher
    The Kosher plan has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied. They are packed with good nutrition including fiber, healthy fats, vitamins and minerals. General Kosher guidelines have been implemented within these menus. However, to ensure a total Kosher diet, the user of these menus is advised to check all food labels for proper Kosher symbols. In addition, when meal planning, follow all other Kosher laws and practices.
  4. Paleo (Caveman)
    Paleo (Caveman)
    Paleo is short for Paleolithic, and the premise of a Paleo diet centers around the idea that our bodies have not adapted sufficiently to eating foods that weren’t available to us 10,000 years ago. It is thought that more than 70% of food consumed today was never available in Paleolithic times. The advances in agriculture and mass food production have caused us to move away from eating real food; food meant to work with our bodies for optimal health. A Paleo diet involves eating meat and vegetables, nuts and seeds, little starch, some fruit and no sugar. It means no grains, legumes, dairy or alcohol. It means staying away from all processed foods. It means eating as our hunter-gathers ancestors did.
  5. Vegan
    Vegan
    These menus are for the strict vegetarian or vegan. They include no animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.
  6. Low Carb Italian
    Low Carb Italian
    On the go all the time, always in a hurry and not sure what to eat when you stop at fast food restaurants? These menus will guide you to making better choices that will help you comply with your weight management goals. They combine fast food choices with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.
  7. Low Carb Mexican
    Low Carb Mexican
    Ole! With the help of these menus you can now enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.
  8. Gluten Free
    Gluten Free
    Celiac disease affects as many as 2 million Americans. These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley. There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life. Learning and following a gluten-free diet is challenging. People with celiac disease need help learning how to manage their diets and their lives. The Gluten-Free meal plan is one tool to help you get started. These menus are full of simple meal ideas that are completely gluten-free. They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. This plan can act as a learning tool. However, it should not substitute visits to a physician and a dietitian specializing in this condition.
  9. Performance Training
    Performance Training
    The performance menus provide high quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 60% carbohydrates, 20% protein and 20% fat. The templates also offer a daily average intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.
  10. Childhood Obesity Low Cholesterol
    Childhood Obesity Low Cholesterol
    55% carb, 20% protein, 25% fat Adults are not the only ones that can be affected by high cholesterol levels. Children can also experience elevated levels that can cause health problems as they grow. High cholesterol levels in children is usually linked to family history, diet and/or obesity. The Childhood Obesity Low Cholesterol templates, along with additional doctor’s orders such as physical activity, will help children to get a handle on high cholesterol levels as well as help them reach a healthy weight. This low cholesterol meal template provides intake averages of less then 200 mg of cholesterol per day as well as less then 7 percent of total calories coming from saturated fats. Not only will this template help to lower total cholesterol and bad fat intake (saturated fat and trans fat) but it will ensure that children receive adequate calories and nutritional intake needed, according to gender, age and activity level, for proper development. This 7-day plan encourages and teaches children to try a variety of healthy and tasty foods that are good sources of fiber, healthy fats, essential vitamins and minerals as well as disease fighting antioxidants. This template is built around three meals and two snacks per day to fit children’s school schedule. Lunches are planned so that they can be packed for school and dinners were created so they can be enjoyed with the whole family.
  11. Mass Builder
    Mass Builder
    Designed with the hard-gainer in mind. The Mass Builder template provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This template has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these templates come from chicken, turkey, fish and red meats.
  12. Lean Bodybuilder
    Lean Bodybuilder
    The Lean Bodybuilder templates combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder. This template has been designed using the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey, fish and generic protein shakes. This template may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine consisting of cardiovascular and resistance exercises.
  13. Heart Disease
    Heart Disease
    Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease. These menus are for people who want to be health conscious and heart healthy. These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta-carotene found in orange and yellow produce. Drink up your tea with these menus- current research finds that drinking tea regularly may protect arteries from plaque build-up. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as heart disease.
  14. On The Go
    On The Go
    Are you one of those people who never eats right because you are always “on-the-go”? Do you lack a healthy diet because of your busy lifestyle? Look no further! The On-The-Go menus provide you with all types of ideas for eating healthy even when you are short on time. They incorporate whole foods as well as some healthy fast food restaurant meals. No matter how busy you are, a healthy diet is vital to good health and increased energy. Don’t let your busy lifestyle take the place of good nutrition.
  15. Low Cholesterol
    Low Cholesterol
    The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol template provides intake averages less than 120 mg per day for the seven-day period. These menus contain plenty of fiber-rich foods including grains and vegetables which will help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these templates one can raise HDL (good cholesterol) levels and prevent future health problems. The primary source of proteins comes from fish and poultry. Meals are distributed between 5 to 6 meals each day to boost.
  16. Mediterranean
    Mediterranean
    The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats. The emphasis of this template is a simple but reasonable diet that features healthy foods and a sensible approach to good health.
  17. Teen Scene
    Teen Scene
    Is getting your teenager to eat a healthy, well-balanced diet an everyday challenge? During the teen years, good nutrition plays a vital role in proper growth and development as well as eating habits later in life. Now is the time to teach your teen good eating habits that will last a lifetime. The Teen Scene meal plan will help guide you through feeding your teenager a healthy diet that you can BOTH agree on. The Teen Scene menus ensure your teenager is receiving all of the essential nutrientsthey need for proper growth and development through these crucial years. These menus include plenty of: calcium, iron, calories, protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These menus are formed around a healthy diet for teens that includes four or more servings of dairy per day, four to six ounces of lean meat per day.
  18. Low Glycemic (all day)
    Low Glycemic (all day)
    The Low Glycemic Templates do all the figuring for you. Following these menus helps you follow a diet that contains low glycemic foods. Most of the foods contained in these menus have a glycemic index of around 50 or less. Following a diet full of lower glycemic foods can help keep your blood sugar level from falling too rapidly. Low glycemic foods do not cause your body to release as much insulin into your bloodstream and as a result are broken down over a longer period of time. The result is a longer, steadier release of energy, helping you to feel more alert and energetic through your day. By following these menus you will also be less likely to binge eat because your blood sugar levels are in balance.
  19. Breast Cancer
    Breast Cancer
    These menus are for women who are serious about taking preventative steps to lower their risk for breast cancer. These menus are predominantly plant-based; are low in saturated fats yet moderate in unsaturated fats (the healthy fats); rich in calcium and moderate in sugar and sodium. These templates are high in fiber and whole-grains, which may help to fight breast cancer by lowering levels of estrogen in the body. These menus include good sources of unsaturated fats, specifically monounsaturated fats and Omega-3 fatty acids in the form of fish, flaxseed, and nuts, which also may help fight breast cancer. The Breast Cancer Templates are jam-packed with foods that contain phytochemicals, which may have a preventative effect against certain diseases including breast cancer. Phytochemicals include indoles in cruciferous vegetables such as broccoli and cauliflower, polyphenols present in green or black tea, lycopene in red colored produce, beta-carotene in orange and yellow produce and isoflavones in legumes such as soybeans. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which also can help to protect you from certain health problems such as breast cancer. These menus provide antioxidants through a large variety of colorful fruits and vegetables.
  20. Asian Explosion
    Asian Explosion
    Looking to live a long and healthy life? Traditional Asian diets have received much attention because many chronic diseases, such as heart disease, diabetes and certain cancers are not common in Asia as they are in the United States and other western nations. Researchers believe that the Asian diet may provide protection against many chronic diseases such as heart disease and certain cancers. This type of diet is believed to possibly contribute to the long life spans commonly seen in Asia. The Asian Explosion Template closely follows the traditional Asian diet that contains all of the essential nutrients needed by most adults. It is high in fiber, vitamins, minerals, as well as disease fighting antioxidants and low in saturated fat and total fat.
Great recipes!

                         Great meals!

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