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Looking for a simple, easy and effective meal plan? The Daily Nutrition Meal Plans , created by Herbalife Nutrition dieticians and physicians, have built-in calorie counts and are designed to provide you with the protein your body needs every day to function at its best. All you need to do is select the plan that fits your needs. Then, create daily menus that include healthy and balanced meals, protein snacks and protein shakes (such as Herbalife Nutrition Formula 1). You can download the whole guide including recipes and meal building guides for free.

Step 1: Meal Plan Selection Tool 

No two people are alike and everyone’s protein and calorie needs vary. So how do you know which meal plan is right for you? Start with the Meal Plan Selection Tool. The charts will help you determine the suggested meal plan for you, and your plan is designed to match your individual needs for protein and calories.

The Meal Plan Selection Tool will guide you to the recommended Meal Plan based on your gender, weight and height. Each Meal Plan has four options (A, B, C and D). Once you know which plan is recommended for you, you’ll go to Step 2 to see your suggested plan.

Step 2: Meal Plans A, B, C and D

Each Daily Nutrition Meal Plan has three options: Weight Maintenance, Weight Loss and Weight Gain. Choose the option within the plan that best suits your personal goals. This Meal Plan chart shows you what a typical day will look like, with recommended meals, snacks and shakes to choose from each day. Meal Plans are created by choosing items from the following categories:

  • Balanced Meals (25-40 grams protein, 400-600 calories)
  • Protein Snacks (10-30 grams protein, 150-300 calories)
  • Shakes (20-30 g protein, 250-300 calories)

Daily Nutrition Meal Plans

Weight Maintenance

When coupled with an appropriate exercise program, this option replaces one meal per day (typically breakfast) with a shake.

Weight Loss

This option promotes weight and fat loss when coupled with an appropriate exercise program and replaces two meals per day (typically lunch and dinner) with a shake.

Weight Gain

Using this option, get more protein and calories by supplementing with up to three additional shakes per day. When coupled with an appropriate exercise program, gain healthy weight (as lean body mass).

Meal Builder Tool

The Meal Builder tool is a simple, step-by-step approach to putting together healthy meals. Meals are made up of foods from five categories: Protein, Vegetables, Beneficial Carbohydrates, Beneficial Fats or Omega 3’s and Seasonings. Depending on your Meal Plan, you will create meals that have either approximately 25 grams of protein and 400 calories, or 40 grams of protein and 600 calories. Using the Meal Builder, you can select the exact foods you need to create your healthy, balanced meals.

First, choose the column that corresponds to the meal you are going to build. Then, select the amounts of food that are listed in each food group and combine items in a variety of ways to create healthy, balanced meals.

Here are some ideas to get you started:


When you have the right resources, it’s that much easier to achieve your weight management goals. Here is a complete set of these tools, plus some additional resources for meal and snack recipes.

  • Meal Plan Selection Tool
  • Meal Plans A, B, C and D
  • Meal Builder (Meat and Vegetarian)
  • Healthy Meal Suggestions
  • Healthy Recipes
  • Protein Snack Recipes

Get started now and enjoy all of the benefits of improving your wellness. Download the Meal Plan Guide

By Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training


Posted in Nutrition Health Articles By Guy Alony

A salad often seems like a healthy choice, but many are loaded with high calorie ingredients.

When I think of a salad, I picture a beautiful bowl of leafy greens tossed with other colorful veggies like orange carrots, purple onions, bright red tomatoes and yellow bell peppers. A salad like that is the picture of health. But there’s an unhealthy side to salad, too. We use the term salad so loosely now that we call almost anything tossed together in a bowl a salad, as long as there’s something coating it, flavoring it or holding it together.

I’ve seen entrée salads on restaurant menus without a veggie in sight—just an overload of meat, cheese and heavy dressing. Some salads start out with good intentions, in the form of leafy greens and mixed veggies. But then they’re loaded down with crispy noodles, fried chicken strips, cheese or bacon. And if you were to eat at my grandmother’s house, a “salad” invariably consisted of a square of neon-red gelatin nestled in a single lettuce leaf (which was usually not eaten), topped with a dollop of mayonnaise.

Salads Can Have More Calories and Fat than a Cheeseburger

The problem with many entrée salads is that they’re loaded down with fat, so it helps to know where all that fat is coming from. Next time you’re in a restaurant and decide to have just a salad, here are a few things to consider.

  • Ditch the fatty proteins. When you see the word “crispy,” as in crispy chicken strips, it’s just a nicer way of saying “fried.” So, if you’re having an entrée salad with protein in it, look for salads containing chicken, shrimp or fish that’s grilled rather than fried. And watch out for other high calorie proteins, too. Foods like sausages or fatty cold cuts often make their way into main-dish salads.
  • Avoid high fat extras. Many restaurant salads are overloaded with lots of extras that can make the calorie count soar. These fatty calorie bombs include cheese, bacon, fried tortilla strips, crispy fried noodles, onion rings, sour cream and oily croutons.
  • Choose dressings carefully and use sparingly. Dressings are one of the quickest ways to undo the nutritional value of a healthy salad. Creamy or cheesy dressings can cost you 75 calories per tablespoon, and many restaurants serve as much as 8 times that amount. And since that’s what we’re given, many of us assume that’s a normal portion. But few of us can, or should, afford the additional 600 calories and 60 grams of fat that a half-cup of ranch dressing adds to the mix. Always order your dressing on the side, and choose lighter vinaigrettes over creamy dressings. Also, try the fork-dip method: dip your fork into your dressing, take a stab at your salad and repeat. You’ll get a little taste of dressing with each bite, but you’ll be surprised at how little you actually use.

Choosing Salads Wisely

When you choose a restaurant salad, be on the lookout for these high-fat ingredients, and make adjustments accordingly. Most of the time, it’s as simple as asking that an ingredient or two be left out. And maybe swap out a creamy dressing for oil-based vinaigrette and having it served on the side. Just a few simple changes can make a huge difference.

A Southwestern-style salad with lettuce, grilled chicken, a few spoons of black beans, a dab of guacamole and some salsa can be a healthy choice. And it will probably only cost you about 400 calories. But get your salad fully loaded with cheese, creamy dressing and served in a fried tortilla shell, and the calorie count triples to more than 1200.

Similarly, a Chinese chicken salad might sound healthy, since it usually includes greens or cabbage, grilled chicken, some mandarin oranges and toasted almonds. But it’s the crispy fried noodles and the huge amount of dressing that sends the fat and calorie count soaring. Leave out the fried noodles and keep your dressing portion to around a tablespoon, and you’re looking at a reasonable 450 calories or so. If you eat the salad as the restaurant serves it, you’d be eating more than 1000 calories. That’s the fat equivalent of a huge slice of cheesecake and large fries.

Use the same principles when choosing side salads, too. A mixed green salad is usually a great choice if you use just a dab of vinaigrette dressing. Fruit salad—as long as it’s not loaded down with sugary syrup or a sweet creamy dressing—also makes a great side salad. But watch the side salads that are creamy or starchy. Even a small portion of potato salad, pasta salad or mayonnaise-heavy coleslaw can cost you several hundred calories.

When it comes to choosing a salad, the bottom line is this: just because a dish is called a salad, doesn’t automatically make it healthy. So, don’t let the word salad sway you. When making your choice, pay a little less attention to what it’s called and a lot more attention to what’s in it.

Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training


Posted in Nutrition Health Articles By Guy Alony

What is BMI ?

4/1/2017 12:34

Body fat percentage and fitness level are more accurate indicators of your fitness progress than Body Mass Index (BMI). Dana Ryan, Ph.D., from Herbalife Nutrition explains why.




Posted in Nutrition Fitness Tips Health Articles By Guy Alony
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