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Strong + Lean
$75
Plant-Based Plan
Our Plant-Based Strong + Lean plans focus on whole-food, plant-forward meals with the strategic inclusion of fish, eggs, and high-quality dairy. All recipes are gluten-free, refined sugar–free, and seed-oil-free, designed to keep blood sugar steady and energy high. Choose from five calorie levels (1500–2500), each averaging 100+ grams of protein and 25+ grams of fiber per day. Simple guidance for adjusting meals is included. Before selecting your plan, use the TDEE calculator to determine whether you should cut, maintain, or build.
Omnivore Plan
Our Omnivore Strong + Lean plans pair animal protein, fish, eggs, and dairy with nutrient-dense whole foods that are gluten-free, refined sugar–free, and seed-oil-free. Available in five calorie levels (1500–2500), each plan delivers 100+ grams of protein and 25+ grams of fiber per day to support metabolism, satiety, and strength. Easy modification tips are provided in your overview. Use the TDEE calculator to choose the calorie level aligned with your goals.
Strong + Lean Program: How to Choose Your Plan
Step 1: Know Your TDEE (Total Daily Energy Expenditure)
This is the number of calories your body needs each day to maintain your current weight.
- Option 1: Use your fitness wearable (like Oura, Garmin, Apple Watch, etc.) for your daily average.
https://feedmbs.com/understanding-the-basics-of-metabolism/
Step 2: Decide Your Goal
- If you want to lose fat: Choose a plan that's about 200-250 calories less than your TDEE.
(For example, if your TDEE is 2000, choose the 1750 plan.)
Step 3: Choose Your Plan
Reminder:
This is not about eating less. Many women in midlife are actually under-eating for muscle growth, hormone
balance, and energy. Choose a plan that supports your lifestyle, workouts, and health-not one that starves
you.
If you're unsure, start higher and adjust as you go. You can always reduce slightly later, but under-eating can
sabotage your progress.
Option 2: Calculate it using this blog post:
If you want to maintain or reverse diet: Choose the plan closest to your current TDEE or above.
TDEE Estimate | Maintain | Lose
1250-1400 | 1250 Cal Plan | N/A (Almost no one should be eating under this)
1450-1650 | 1500 Cal Plan | 1250 Plan
1700-1900 | 1750 Cal Plan | 1500 Plan
1950-2150+ | 2000 Cal Plan | 1750 Plan
You've got this. Let's get Strong + Lean-together. If you have any questions I'm here for you.
Cheers to your health! XDeeDee
