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Meal Lab

40-30-30 Meal Plan

Hyperstrike’s 40/30/30 menu plans are designed so that of your overall daily calories, 40% is derived from carbohydrate, 30% from protein and another 30% from fat. In addition to the overall day fitting the 40/30/30 approach, when possible, each individual meal and snack is as close to 40/30/30 as possible. The concept behind this “zone” eating style is that it helps increase satiety and stabilize insulin response and blood sugar levels.

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BodyBuilding Meal Plan - Men

Looking to gain lean muscle mass? Creating a flawless physique is in your reach. The perfect plan will boost your muscle gains and healthy fat loss and is essential in getting ripped. Without the proper diet and nutrition a muscular, lean and strong body just won't happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Drink plenty of water and be consistent with your eating and your workouts.

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BodyBuilding Meal Plan - Women

Looking to gain lean muscle mass? Creating a flawless feminine physique is in your reach. The perfect plan will boost your muscle gains and healthy fat loss and is essential in getting lean, toned and muscular. Without the proper diet and nutrition a muscular, lean and strong body just won't happen. Shoot for 40% Lean Protein, 40% Healthy Carbohydrates, and 20% healthy fats. Drink plenty of water and be consistent with your eating and your workouts.

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Bone Building Meal Plan

HyperStrike's Bone Building menu plans put an emphasis on the minerals linked to keeping bones dense - calcium, phosphorus, fluoride and magnesium. Each plan highlights both dairy and non-dairy calcium sources so you're apt to see at least two or three servings from the milk group each day along with bone mineral-rich fruits and vegetables. Following the Bone Building eating plans is only part of the goal thought, make sure your fitness plan includes weight bearing, strength training exercise.

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Diabetic Meal Plan

Diabetes-savvy menu plans are designed for both the person with diabetes as well as anyone considered “prediabetic” and working to prevent the diagnosis. Each daily menu consists of no more than 50% of its calories from carbohydrate. Each meal and snack includes a mix of nutrients to insure a slower rise of blood glucose after eating. When possible, concentrated carbohydrates like juice, sweets, sodas and desserts, were eliminated from the plans.

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Endurance Trainer Athlete Meal Plan

Hyperstrike’s menu plans for the Endurance Athlete include a greater amount of carbohydrates to help fuel your endurance training. Of the calories in each day’s menu, approximately 65% are carbohydrate insuring that your muscles contain ample glycogen (stored carbohydrate) to feed your working muscles. The high carbohydrate plan also allows your muscle and liver glycogen stores to be replenished, a critical part of endurance training, especially when you’re training multiple days in a row.

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Fat Burner Meal Plan

HyperStrike’s Fat Burner menu plans have been created to contain fewer calories than your calculated daily need. This insures that the day after day calorie deficit you’ll have results in your body burning stored fat to fuel its daily activities. The Fat Burner meal plans also make sure to include fat and/or protein at each meal and snack to maximize your satiety since you’re eating less overall calories.

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Gluten Free Meal Plan

Hyperstrike’s Gluten-free menu plans don’t include any wheat, rye or barley containing foods. Instead, there is an emphasis on the foods that are safe for people with celiac disease to eat such as fruits, vegetables, beans, nuts, seeds and dairy. As always, make sure to take precautions when purchasing foods and look for products that are labeled Gluten-free (GF).

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Healthy Dining Restaurant Meals

Hyperstrike is pleased to offer members a Healthy Dining meal plan, perfect for those who enjoy eating out. This meal plan identifies dietitian-approved menu items from many of the nation's most popular restaurants -- fast food to upscale dining -- all of which participate in the Healthy Dining Program and are featured on HealthyDiningFinder.com. Healthy Dining menu items focus on lean proteins, fruits and vegetables, and whole grains. For more choices, please visit www.HealthyDiningFinder.com

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Heart Smart Meal Plan (Cholesterol Savvy)

Heart Smart menu plans emphasize the two nutrients that have the greatest impact on cholesterol and heart disease – fiber and fat. Your daily menu plans include at least 25 to 35 grams of fiber and emphasize whole grains like whole wheat bread and pasta, brown rice and oats. In addition, all of the added fats used in the Heart Smart plans are either monounsaturated or polyunsaturated, the “good fats” that help lower bad cholesterol.

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High Fiber Meal Plan

HyperStrike's High Fiber menu plans are designed to have you eat at least 30 grams of fiber per day. Each plan has a mix of the two main kinds of fiber, soluble and insoluble, because one helps with heart disease prevention and the other improves intestinal health and can lower the risk of certain types of cancer. It's important that you drink plenty of water when following our High Fiber plans, especially on the days you exercise!

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Hypertension Friendly Meal Plan

Hyperstrike’s Hypertension-savvy menu plan mimics the well established D.A.S.H. plan – Dietary Approaches to Stop Hypertension. Each daily menu emphasizes fruits and vegetables, along with low fat dairy and lean protein. In keeping with the DASH principles, low sodium foods are emphasized when possible and added fats are the heart-protective kinds, such as nuts, olive oil, and avocado.

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Ovo Lacto Vegetarian Meal Plan

Hyperstrike’s menu plans for the Ovo-Lacto Vegetarian contain no meat, fish or poultry and instead focus on proteins coming from eggs and dairy foods. The meals emphasize fruits, vegetables and whole grains too insuring that your daily nutrient needs are met and that at least 15% of your calories come from protein.

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Pregnancy Meal Plan

This meal plan follows all of the latest advice for expectant moms. Each daily plan consists of 3 meals and at least 2 snacks to insure that you eat frequently enough to prevent the common pregnancy discomforts – nausea, heartburn and decreased energy. When possible, the foods chosen are rich in calcium, iron and folate, three key nutrients that support a healthy pregnancy.

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Strength Trained Athlete Meal Plan

HyperStrike's menu plans for the Strength-trained Athlete include a greater amount of protein to help your muscle recovery and growth. Of the calories in each day's menu, approximately 25% are protein insuring your protein status allows for maximum results from your training. The menu plans contain ample carbohydrate too (~55%) so your body has adequate fuel and energy.

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