Simplifying Meal Planning with Betr Health: A Step-by-Step Guide

Meal planning is one of the most impactful steps to ensure success in the Betr Program. Betr makes this process easy and approachable, allowing you to align your meals with Betr’s Level 1 protocol and start strong. Here’s everything you need to know to plan, prep, and succeed.

Why Meal Planning is Key

Did you know 97% of clients who meal plan and prep achieve an average weight loss of 7% of their body weight within the first four weeks? Planning ensures you stay on track, avoid decision fatigue, and optimize your results. By the end of your planning session, you’ll feel confident in building a meal plan that meets your goals and sets you up for success.

Foundations of the Betr Health Program

• Intuitive Eating: Eat when you’re hungry, stop when you’re satisfied. No calorie counting or food weighing—nourish your body with clean, nutrient-dense foods.
  
• Fuel Consistently: Aim to have three meals and two snacks each day, spaced evenly every 2–3 hours.

• Meal Structure:  Balance your plate to 75% produce (vegetables and fruits) and 25% protein.
• Raw Produce: Include at least 70% raw produce in your day for fiber and digestive enzymes. 

Start:  Ask AI for Meal Planning Assistance

The easiest way to start is by asking Betr AI to create a customized meal plan for you. You can:

• Request a 3-day (or more) meal plan tailored to Level 1 guidelines.
• Specify particular foods you’d like included in your plan.
  
• Tell AI you want to try one of the Top Ten Betr Recipes
  

• Inform AI of any food allergies, sensitivities, or dislikes so they can be excluded from your recommendations.
  
• Ask AI to create a grocery list for you!

This personalized feature ensures your plan is both practical and enjoyable, making it easier to stay on track.

Guidelines

• Food:  Keep it simple and eat the foods you enjoy!  
• Variety: Your body loves variety - Aim to eat different foods each day to expedite the healing process and experience results quicker!
• Water:  The goal is 40-60 ounces daily, but you know your body best!  If you already drink more, that's fine!  If you drink less than the recommendation, work your way up gradually.

Step-by-Step Manual Meal Planning

1. Beverages
Choose from water, tea, black coffee, or milk alternatives. 

2. Breakfast
Pair fruits with protein options like egg muffins, warm apple berry quinoa, or chia pudding. Choose one or two breakfast options to simplify planning.  If you're not a breakfast person, eat within 2-3 hours of waking.

3. Snacks
Stick with Level 1 fruits such as apples, oranges, grapefruit, kiwi, or berries. Write down your top 2–3 favorites.

4. Lunch
Focus on raw vegetables and leafy greens. Mason Jar Salads are a great choice—layer your favorite veggies and top with a DIY dressing. Preparing salads in advance ensures quick and easy meals during busy days.

5. Salad Dressings
Choose from any of the Betr Salad Dressing Recipes, such as Creamy Ranch, Dijon, Basil Vinegar, Strawberry Vinaigrette, and more!  Or, choose an approved Bragg product, like the Ginger Sesame, or Liquid Aminos!

6. Dinner
Explore fan-favorite recipes like chicken cacciatore, marinated flank steak, or vegetarian options like quinoa tabbouleh. For added convenience, consider mixing homemade meals with chef-prepared options available through Betr’s meal delivery service.

Optional Tools for Success

• Betr Meal Delivery: A time-saving option with fresh, Level 1-approved meals delivered to your door. Place your order by Saturday at 11:59 pm EST to receive meals before your start date.
• Daily Essentials Supplements: Support cravings, digestion, and energy with Betr’s gut-friendly supplement packs.
• Adrenal Cocktail: Boost your metabolism and balance hormones with this simple recipe before bedtime.
  

Staying Connected and Supported

Betr AI offers you 24/7 support to answer questions, provide meal suggestions, and guide you through the program. Additionally, join the Betr Facebook Group to connect with others, share progress, and draw inspiration from fellow members’ stories and tips.

Ready to Start?

Before Monday, complete your prep by:

• Asking AI for your customized meal plan.
• Preparing your first three days of meals to minimize stress.
• Engaging with the Betr Facebook Group to build momentum and accountability.

Meal planning doesn’t have to be overwhelming. By following these suggestions and leveraging the support from Betr AI and the community, you’ll feel confident and prepared to achieve your goals. Let’s make each week a success!