built with science

custom
meal plan
BUILDER
bws custom Meal Plan Builder 02

table of contents
introduction..............................................................................................................................................................................................03
INPUT YOUR DATA......................................................................................................................................................................................04
Protein and Calorie Reference Charts
Proteins................................................................................................................................................................................................05
Carbohydrates.............................................................................................................................................................................06
Fats............................................................................................................................................................................................................07
Vegetables..........................................................................................................................................................................................08
Fruits.......................................................................................................................................................................................................09
Approved Condiments & Seasonings........................................................................................................................ 10
Example Meal Plan................................................................................................................................................................................12
Built With Science CUSTOM Meal Plan BUILDER......................................................................................................... 13
APPENDIX: CALCULATIONS................................................................................................................................................................... 14
DISCLAIMER....................................................................................................................................................................................................15
bws custom Meal Plan Builder 03

introduction
This interactive PDF will walk you through how to build your own custom meal plan for fat loss:

1. Determine your target calorie and protein requirements for fat loss. Answer the questions on
the following page and this will be automatically calculated for you!

2. Fill in your Custom Meal Plan Builder:

Pick and choose which foods you’d like to include in your meal plan using the Protein and
Calorie Reference Charts on pages 5-9, then plug them into the Custom Meal Plan Builder on
page 13. Each food is listed based on per 100 calories, and it lists the volume and amount of
protein it contains. This way, you can mix and match to hit your protein and calorie goals and
know how much food to eat. Aim to hit within 10% of your protein and calorie goals per day.
See page 12 for an example.

If you would like a more customized meal plan tailored to your body composition, goals and dietary
preferences, along with specific recipes and nutritional breakdowns, check out our Built With
Science Custom Nutrition Plans created by our team of Registered Dietitians.
bws custom Meal Plan Builder 04

INPUT YOUR DATA

NOTE: In order to use the automatic calculations on this PDF and display all the interactive features, please use the free Adobe Acrobat
PDF reader application when viewing the PDF. You can easily download the application on your desktop, Apple or Android phone. If the
PDF is not able to perform the automatic calculations for you, please refer to the Appendix that shows you how to calculate all of this
by hand.

My body fat % is approximately 0 % (refer to the chart below).

I am a Male Female UNIT CONVERTER

I am 0 years old. 0 feet 0 inches

≈ 0 cm
I weigh 0 kg.

I am 0 cm tall. 0 pounds

I exercise: No exercise ≈ 0 kg

How many meals/snacks would you like to eat every day? 3

TO LOSE FAT, I SHOULD AIM FOR WITHIN 10% OF:

0 0 g 0 g
calories per day protein per day protein per meal
(automatically calculated)
bws custom Meal Plan Builder 05

Protein and Calorie Reference Charts

Proteins
Protein (100 Calories)

FOOD WEIGHT VOLUME PROTEIN

Egg Whites 240g 1 cup 26g

Plain Fat-Free Greek Yogurt 165g ¾ cup 15g

Low Fat Cottage Cheese 140g ⅔ cup 17g

Chicken Breast (cooked) 65g ½ cup 20g

95% Lean Ground Beef (cooked) 55g - 15g

Protein Powder 30g 1 scoop 25g

Tilapia (cooked), or other white fish 75g ~1 fillet 21g

Salmon (cooked) (from here) 50g - 13g

Tuna, canned in water, drained 100g 4/5 of a can 25g

Extra Firm Tofu 100g - 11g

Tempeh 50g ⅓ cup 10g

PORTION SAMPLES

EGG WHITES PLAIN FAT-FREE GREEK YOGURT CHICKEN BREAST (COOKED)

95% LEAN GROUND BEEF (COOKED) PROTEIN POWDER

bws custom Meal Plan Builder 06

Carbohydrates
Carbs (100 Calories)

FOOD WEIGHT VOLUME PROTEIN

Potatoes (cooked) 100g ⅔ cup 3g

Brown Rice (cooked) 90g ½ cup 3g

Ranges from ⅔ -
Pasta (cooked) 75g ¾ cup depending 4g
on type of pasta

Whole Wheat Bread 40g ~1 slice 5g

Oats 25g ⅓ cup 4g

PORTION SAMPLES

POTATOES (COOKED) BROWN RICE (COOKED) WHOLE WHEAT BREAD

PASTA (COOKED) OATS

bws custom Meal Plan Builder 07

Fats
Fats (100 Calories)

FOOD WEIGHT VOLUME PROTEIN

~1 jumbo-sized
Whole Egg 70g 9g
or ¼ cup

⅓ of medium-
Avocado 55g 1g
sized or ⅓ cup

Nuts 15g 1 ½ tbsp 3g

Nut Butters 15g 1 tbsp 3g

Oils 10g 2 ½ tsp 0g

PORTION SAMPLES

WHOLE EGG AVOCADO NUT BUTTERS

NUTS OILS
bws custom Meal Plan Builder 08

Vegetables
Vegetables (100 Calories)

FOOD WEIGHT VOLUME PROTEIN

Zucchini 500g 3 medium-sized 6g

2 cups diced, or
Tomato 500g 4 cups of cherry 5g
tomatoes

Spinach 350g 12 cups 10g

Broccoli 250g 2 ¾ cup 7g

3 ½ medium-
Bell Peppers 325g 3g
sized
Asparagus 500g 4 cups 11g

Green Beans 325g 3 ¼ cup 6g

Mushrooms 450g 4 ½ cup 14g

Eggplant 400g 5 cup 4g

Carrots 250g 2 ¼ cup 2g

PORTION SAMPLES

ZUCCHINI TOMATO SPINACH

BROCCOLI BELL PEPPERS

bws custom Meal Plan Builder 09

Fruits
Fruits (100 Calories)

FOOD WEIGHT VOLUME PROTEIN

Strawberry 275g 2 cups 2g

Apple 170g 1 medium-sized 0g

Blueberry 160g 1 cup 1g

Grapes 100g 1 ⅔ cup 1g

Banana 100g 1 small-sized 1g

1 ½ medium-
Orange 200g 2g
sized

Kiwi 150g 2 medium-sized 2g

PORTION SAMPLES

STRAWBERRY APPLE

BANANA BLUEBERRY
bws custom Meal Plan Builder 10

Approved Condiments & Seasonings

These condiments and seasonings contain an insignificant amount of calories and protein per
serving and can be added to your meal plan as desired to improve taste!

• Hot Sauce • Spices (e.g. Cinnamon, Turmeric, Curry,

Paprika, Cumin)
• Sugar-Free BBQ Sauce
• Sriracha
• Sugar-Free Syrup
• Mustard
• Stevia (or other artificial sweeteners)
• Salsa
• Soy Sauce
• Lemon/Lime Juice
• Low Sugar Ketchup
• A1/HP Sauce
• Salt & Pepper
• Worcestershire Sauce
• Herbs (e.g. Cilantro, Basil, Chives, Oregano,
Parsley) • Tamari
bws custom Meal Plan Builder 11

Wait! Want an expert to eliminate

the guesswork
involved with
building your
meal plan?
Our BWS Dietitians will
do just that for you, and
create a customized meal
plan that’s specific to your
body, goals, lifestyle, and tastebuds. With it, you’ll have tasty and
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calories and macros. To get started today, click the link below:

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NOTE: Our meal plans are made by real, human, well qualified dietitians. Because of that we only
have limited capacity available. If you’re interested, take action while you still can.
 bws custom Meal Plan Builder 12

Example Meal Plan

Target: 1900 Calories, 180g Protein

MEAL/ TOTAL TOTAL

PROTEIN CARB FAT VEGETABLE FRUIT
SNACK CALORIES PROTEIN
240g Egg 50g 15g Peanut
Meal 1 - - 400 37
Whites Oats Butter
130g Chicken 90g 250g
Meal 2 - - 400 50
Breast Brown Rice Broccoli
30g protein 15g 100g
Meal 3 - - 300 24
powder Almonds Banana
110g Ground 100g 55g 325g Bell
Meal 4 - 500 37
Beef Potatoes Avocado Peppers
330g Greek 160g
Meal 5 - - - 300 30
Yogurt Blueberries

Meal 6 - - - - - - -

FINAL TOTAL 1900 184

Meal Meal
5 3

Meal Meal
4 2

Meal
1
bws custom Meal Plan Builder 13
Built With Science CUSTOM Meal Plan BUILDER
MEAL/ TOTAL TOTAL
PROTEIN CARB FAT VEGETABLE FRUIT
SNACK CALORIES PROTEIN

Meal 1 0 0

Meal 2 0 0

Meal 3 0 0

Meal 4 0 0

Meal 5 0 0

Meal 6 0 0

FINAL TOTAL 0 0
bws custom Meal Plan Builder 14

APPENDIX: CALCULATIONS
NOTE: In order to use the automatic calculations on this PDF and display all the interactive features, please use
the free Adobe Acrobat PDF reader application when viewing the PDF. You can easily download the application on
your desktop, Apple or Android phone. If the document is unable to do this, here are the steps to perform these
calculations by hand:

First calculate your Basal Metabolic Rate (this is how many calories you burn at rest):

Are you relatively lean ( Men ≤ 15% body fat, Women ≤ 25% body fat) AND resistance train ≥ 4 days per week?
YES Arrow-alt-right 24.8 × (weight in kg) + 10 =
NO Arrow-alt-right Men = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 =
Women = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 =
Example: Male who is 5 foot 9 inches, 25 years old, 180lb (81.8kg), 20% body fat → 1800 calories
* Note that 1 foot = 12 inches, 1 inch = 2.54 cm, and 2.2 lbs = 1 kg

Now take into account how much calories you burn from your ACTIVITY ACTIVITY
daily movements and exercise. LEVEL FACTOR
No exercise × 1.2
Basal Metabolic Rate x Activity Factor 1–3 days/week × 1.3
= Total Daily Energy Expenditure 3–5 days/week × 1.5
6–7 days/week × 1.7
Example: Exercises 1-3 times per week → 1800 calories × 1.3 = 2340 calories

Then multiply this number by 0.8 to create a calorie deficit. This is your final target calorie intake!

My final target calorie intake is × 0.8 = calories per day

Example: 2340 calories × 0.8 = ~ 1900 calories

STEP 2. CALCULATE YOUR PROTEIN REQUIREMENTS

Is your body fat % relatively high? (> 25% for men, > 30% for women)

If YES, aim for 0.8g protein per lb of your bodyweight:

lb × 0.8g/lb = g protein/day
If NO, aim for 1g protein per lb of your bodyweight:
lb × 1g/lb = g protein/day
Example: Male who is 20% body fat, 180 lb → 180lb × 1g/lb = 180g protein/day. Note that 1kg = 2.2lb.

STEP 3. DETERMINE THE NUMBER OF MEALS

How many meals/snacks would you like to eat every day? (Aim for 3-6 meals/snacks per day).
g Target Protein Intake ÷ Daily Meals = g of protein to aim for at each meal

Example: 180g protein ÷ 5 meals per day = Aim for ~35g protein per meal

Now pick and choose which foods you’d like to include in your meal plan using the
Protein and Calorie Reference Charts on pages 5-9, then plug them into the
Custom Meal Plan Builder on page 13. See page 12 for an example of this.
bws custom Meal Plan Builder 15

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
Ethier is not a medical doctor, psychologist, ther- • any and all exercise that you do as a result of
apist, nutritionist, or registered dietitian. The con- what you read in this PDF shall be performed
tents of this document should not be construed solely at your own risk;
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this
of this document are not intended to diagnose, PDF shall be used solely at your own risk;
treat, cure, or prevent any health conditions, nor and
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always con- shall be consumed solely at your own risk.
sult your physician, dietitian, or other qualified
healthcare professional on any matters regard- No part of this report may be reproduced or
ing your health, engagement in physical activity, transmitted in any form whatsoever, electronic
and/or diet before starting any fitness program or mechanical, including photocopying, record-
or meal plan to determine if it is suitable for your ing, or by any informational storage or retrieval
needs. This is especially important if you (or your system without the express written, dated, and
family members) have a history of high blood signed permission from the author (Jeremy Ethi-
pressure or heart disease, if you have ever expe- er). All copyrights are reserved. Built With Sci-
rienced chest pain while exercising, or if you have ence™ may not be copied or used for any pur-
experienced chest pain in the past month when pose without express written consent.
not engaged in physical activity. You should also
consult your physician, dietitian, or other quali-
fied healthcare professional before starting any
fitness program, meal plan, or dietary regimen if
you smoke, have high cholesterol, are obese, or
have a bone or joint problem that could be made
worse by a change in physical activity or diet. Do
not start or continue any fitness program, meal
plan, or dietary regimen if your physician, dieti-
tian, or health care provider advises against it. If
you experience faintness, dizziness, pain, short-
ness of breath or any other form of discomfort at
any time while exercising or while following any
meal plan/dietary regimen, you should stop im-
mediately. If you are in Canada and think you are
having a medical or health emergency, call your
health care provider, or 911, immediately.