Fitness Tip Tuesday – Curvalicious Meal Plans

You asked for it so here it is, a Full week Meal Plan done by Curvalicious member, Rena. Rena has taken the meal plans from Curvalicious and adjusted it according to her week.

P= protein
V= vegetable (always 2 servings and we don’t include them)
C= carbohydrates
F = fat

Rena chose to add an additional “post-workout drink”. I suggested that she omit the fruit here if she is not losing weight fast enough.

Click Image for Larger View


You can download the actual PDF here:

Meal Plan PDF



If you need help with your meal planning here are the same Meal Plans Rena used to make the above chart. Before today, this was ONLY offered to Curvalicious members but I will open it up for this week for those wanting to take out all the guess work and have EXACTLY WHAT TO EAT AND WHEN!

You even get access to the Curvalicious Calorie Calculator that gives the exact macronutrient breakdown needed for your weight and you will also receive the Curvalicious recipes.

Curvalicious Meal Plans <–click here

healthy recipes

See also: A Day In The Life Of Flavia Del Monte – Full Day Meal Plan



  1. Becky Henriksen says:

    I work out at 6:30 am. and then eat breakfast after. How important is it that I eat before my workout, and what kind of a simple meal would you suggest?

    • Anna says:

      Flavia recommends having BCAAs during your workout. A protein shake with water before your workout would be great, egg whites are good too!

    • Flavia says:

      Hey Becky. That is up to you. You don’t need to eat if it’s too early in the morning, go with what you feel works for you. If you are feeling dizzy or faint, please add in a shake before you workout and you can always keep a shake or sugar drink (like powerade) close by in case you do feel faint.

  2. Clare says:

    Sorry but what does the M stand for which is next to Saturday and Sunday ?

  3. Joanne says:

    She is ending Monday, Wednesday, and Thursday with a P+C+V – shouldn’t it be a P+F+V? And shouldn’t her post workout meals be P+C+V (unless her protein powder has sufficient carbs in it)? She needs to get the C in right away after working out to best transport the protein for muscle recovery. Or is it OK because she is still eating a C within the 1 hour window??

    • Rena says:

      Hey Joanne. I make sure to have my carbs in my protein shake right after my weight workouts by adding fruit, or have carbs in my meal after my workout. On Saturday and Sunday the protein shakes are in the last column, I just haven’t put it in sequence.

      The combination of macronutrients at the last meal of the day depends on what time you have chosen to exercise on that day. Flavia explains it all in her meal plans which are really easy to follow.

      I should say that this is a work in progress. At the end of each week, I take my measurements and see how I went and see if I need to tweak my meal plan. I’m not always spot-on with my times for eating each meal, but it gives me a guide to work to.

      You are looking great by the way! šŸ™‚

      • Joanne says:

        Thank you!! I have come up with a bunch of meal plans too. If you ever want to share just let me know! Saves us all time šŸ™‚


        • Rena says:

          Thanks Joanne! I know it’s hard sometimes when you’re in a hurry and have run out of prepared meals to make something quick but nutritious.
          One of the easiest meals for me if Iā€™m in a hurry is to combine cottage cheese, red onion, cucumber and avocado ā€“ sooooo creamy and delish! This is a perfect protein, fat and vegie meal. I sometimes also add baby spinach, rocket, capsicum…any vegetable you like really! šŸ™‚
          I’m all for sharing! šŸ™‚

        • Flavia says:

          Yes for sure, email me and I will post them for the ladies. They would LOVE that!

  4. Paula-Ann says:

    I workout 5 days a week using the curvalicious plan but there is no way I can eat all this food – I don’t have a big appetite to start with & I feel really sick once I have gone through a day on the meal plans – is there anyone else out there who has the same problem? I have tried digestive aids (enzymes) to help but they don’t really do anything. I have always wanted to build more muscle & I think this is why I don’t get it right – I just can’t eat enough in my day without all the digestive issues. Anyone else with similar problems?

    • Rena says:

      Paula-Ann, yes, I had the same problem. I am not a big breakfast eater, even if I am hungry in the morning. And I too also take digestive enzymes.

      What I find works for me are protein shakes. I use them as a meal, I find my body can digest these easier. Add some cucumber and celery and you’ve got a P+V meal. By the time mid-morning comes around I am ready for some solid food.

      Maybe try aiming for 4 meals a day (all with protein) and see how you go?

      Have you been to a naturopath? To make a long story short, I was having all sorts of digestive and internal issues and I found a really great naturopath who got me well. Even the doctors could not explain why I was having hot and cold sweats, my heart racing and the shakes – full body shakes that I could not control.

      I hope you continue with your goal to build more muscle and I really hope you can find a solution to your digestive issues – I know how debilitating they can be.

      All the best! šŸ™‚

      • Anna says:

        That is great advice Rena! Paula-Ann – Flavia suggests taking glutamine which helps improve gut health. I have noticed I digest my food much better when I take glutamine, I take 5 grams before breakfast with a greens drink then 10 grams post workout with my protein shake.

        • Rena says:

          Yes you are so right Anna! Glutamine is great! Also, Vital Greens is a great product which I have 1 teaspoon once or twice a day. It contains antioxidants, pro-biotics, amino acids and so much more. It can help detoxify and cleanse the body and help keep it in an alkaline state.

          • Anna says:

            Thanks Rena! That sounds like a great product! I take Athletic Greens which has also helped with my digestion. I look forward to them every morning!

          • Rena says:

            Anna, it sounds like the same product we have here in Australia! Love it! Great taste too. šŸ™‚

        • Paula-Ann says:

          Anna – thank you for this – I will get the glutamine happening

      • Paula-Ann says:

        Thanks Rena – I’m so pleased I am not alone – I was starting to think I was a bit odd!! Yes I am with a naturopath & he has in fact suggested leaving out all forms of carb ie: oats/sweet potato etc & using all other vegetalbes instead – he figures that the more dense “carbie” vegetables feed candida & should be avoided & he feels that this will sort out a lot of my problems – also using food combining techniques – no protein and dense carb vegetables together, fruit eaten separately, any starchy vegetables eaten only with high water content vegetables, protein eaten only with high water content vegetables, nuts and seeds eaten together, no dairy products (which I am intolerant to anyway), eggs being fine to use. Yes, I think you are right about the protin shakes – I will be using more of them from now on. I use pea protein isolate so it is vegetable based. I will get the glutamine in there as well. Thanks again

        • Rena says:

          Hey Paula-Ann, I am glad to hear you have a naturopath to help guide you back to health. Once you’re back on track, I’m sure you will attain your goals.
          Each issue I have had with my health has taught me more and more about what is good for my body and what works for me. Everyone is different but I am sure you will find what works for you and then there will be no stopping you!
          I really wish you well and hope you achieve all that you dream of! x

          • Paula-Ann says:

            Thanks Rena – I wish the same for you too and all the lovely ladies out there who are investing in themselves

        • Rena says:

          Hey Paula-Ann, just checking in to see how you’re doing. Hope you are making progress? šŸ™‚

  5. Becky Henriksen says:

    I am working out hard and eating clean but can’t seem to lose any weight. Any suggestions?

    • Rena says:

      Hi Becky. The advice I’ve been given in the past, is to look at your carbohydrate intake and portion sizes if you are not seeing the fat loss. Do you keep a diary of the foods you eat during the day?

      • Becky Henriksen says:

        I haven’t been keeping a diary but I will. I have been very diligent about my carb intake, and seldom eat them after 2:00 pm . I will email my meal plans and perhaps you could advise some changes?

        • Rena says:

          Sure I’d love to help if I can. šŸ™‚

          You can see from my plan above that I do eat carbs in the evening as that is when I work out. But the rest of the day is scheduled to incorporate either carbs or fats at my other meals.

          Maybe see if you can use the plan above as a guide and devise your own plan for the week and see how you go?

          Don’t forget to weigh yourself and take measurements beforehand too.

          All the best! šŸ™‚

  6. Renee says:

    Hey Flavia,

    I have been doing my cardio in the morning and then doing my weights in the late afternoon, but then I’m not sure when to have my fats. Do you have any suggestions for me?

    • Anna says:

      Flavia recommends having fats in your first and last meal of the day. It is fine to have a P + F meal post cardio.

    • Flavia says:

      Yes, after the cardio session in the morning and last meal of the day! Save the carbs for after a resistance training workout (weights).

  7. Alaina says:

    Hi, I was wondering how to eat the morning meal of the nut butter 1 cup of greens and protein powder.

    • Rena says:

      Hi Alaina, I put the whole lot in the blender and make a smoothie. For my greens I use cucumber and celery and also add the juice of a lemon. Sometimes I use baby spinach or lettuce, anything I can grab from the garden.

      Sometimes I just make the protein shake and smear the nut butter over some cucumber or celery sticks.

      Hope that helps! šŸ™‚

  8. Lynelle says:

    The meal plan is great, but Flavia how about a few more suggestions for breakfast ? Unlike Rena, I wake up starving and enjoy a decent breakfast. I try to alternate between smoothies, cooked oats, eggs but it gets so boring! I should also add that I do all my training in the evenings, with a protein shake directly after and normally only get around to having my last meal at around 9pm……should i be keeping this meal carb free?

    • Anna says:

      Hi Lynelle. Meat and nuts is an incredible breakfast, I have it every morning! Here is an article Vince wrote stating why it is so important:

      Flavia recommends having carbs within an hour after your weight training no matter what time it is. šŸ™‚

    • Flavia says:

      I agree with Anna, have your carbs for sure but if you want to skip carbs a couple times a week..that is ok too (if you want to lose weight)

      For breakfast – I hear you! Try to make some omelettes with salsa, or cheese or even soup in the morning…nuts for sure and if you can stomach some meat that would be great also.

    • Rena says:

      You lucky thing Lynelle! How about a nice piece of lean red meat, with an avocado, tomato and red onion salsa with a dash of balsamic vinegar on top? šŸ™‚

  9. Lindsey Zimmerman says:

    I need help I am eating more than I ever have before and making healthier choices but every time I get on the scale my weight goes up.

    • Rena says:

      Good advice Anna.
      Lindsey, have you taken your body measurements each week? These will let you know if you are loosing body fat and gaining muscle.
      Also, are you keeping a food diary? I know it seems like a lot of work initially, but it can help identify areas which you may need to tweak with your diet if you want to shed body fat.

      • Flavia says:

        Agreed! Also, are you doing weight training on top of the HIIT? Diet is what really makes or breaks your weight loss goals. Take a look at the meal plans to ensure you are getting what you need!

    • Flavia says:

      Hey Lindsey, are you using any meal plans purchased? If not, you should be getting around 12-14 times your weight in calories and if you aren’t counting veggies stick to 10-12 until you lose the weight you need. You can try to keep carbs to post-workout only…that seems to really help to shed unwanted fat, then you can do a more “maintenance” approach by bumping your calories up bit by bit. Make sure you are recording your daily intake and measuring yourself weekly. That way you can look back and see what is working and what isn’t working. You will be able to figure out YOUR body by doing that and the rest will be history!

      • Lindsey Zimmerman says:


        Do you have any suggestions for breakfast. I was considering doing a protein shake with a 1/2 a cup of fiber one cereal because I love the high fiber content with 1 cup of unsweetened almond milk.


        • Flavia says:

          Hey Lindsay, fats and protein are your best choice for breakfast as it will help regulate your hormones throughout the day. Eggs, nuts, avocado and meat if you can stomach any, are your best choices. Fibre one cereal isn’t a good choice. You can get the same amount of fibre from a piece of fruit without all the added processing. It also has wheat which is not good to have at all for health and weight loss.

          Cereals also have “added” nutrients because they aren’t nutritious by themselves. The ONLY cereal I would have (and one once every two weeks) is Ezekiel Cereal. It has the best ingredients, no processing and has protein in it. This is best after a workout – not for breakfast (unless you workout in the morning)

          • Lindsey Zimmerman says:

            Thanks for the advice. I am going to try doing a protein shake and almonds for my breakfast and see how that goes. Have you ever considered shooting a video when you go grocery shopping to show people what you buy?

          • Flavia says:

            Yes, great idea and we have an ok from our grocery store….just haven’t made the time to do that. Vince and I hope to do this in the new year šŸ™‚

  10. Anna says:

    That’s great you are making healthier choices. Remember scale weight isn’t everything. It’s possible you are gaining muscle which is a great thing! Judge by how you are looking in the mirror and how your clothes are fitting.

    If your trying to lose fat you need to be in a caloric deficit through exercise and proper diet.

  11. Alaina says:

    Thanks for putting this up! I have a question. Is the pasta sauce you use the one in the curvalicious recipe book? Thank you! Alaina

    • Rena says:

      Alaina, I use a couple of recipes depending on the flavour I’m after and they are super quick and easy. A can of tomatoes (whole peeled, crushed, chopped ā€“ whatever you like), and I add smoked paprika and sea salt. Another recipe I use is to add some Italian dry herb mix, some fresh garlic and sea salt and pepper. Basil with tomatoes is a match made in heaven and I love sprinking basil over my sauces and fresh tomatoes! The great thing about herbs and spices is you can add as much or as little as you like depending on your taste and they pack a punch of flavour! Enjoy!

  12. Tara says:

    Hi Flavia,

    Quick question šŸ™‚ I do my workout at 9am after dropping kids at school. I have been using this as morning workout therefore P&V for breakfast, P&C after workout. I notice above you say breakfast should consist of P&F for regulating hormones. Is 9am too late to be considered morning (given that some peoples mornings are 5am!) I am finding that if I just have the P&V I am not as ‘on it’ during a workout. I am only 125lbs so building muscle whilst cutting body fat is what my goals are. Thanks in advance šŸ™‚

    • Flavia says:

      Hey Tara,

      Keep doing what you are doing. Because you workout in the morning you should have P+C following your workout (if it’s with weights). After that meal you can do the p+F meal. If you are lacking energy during a workout try caffeine or a bit more food to help you with energy levels. Add a banana to a protein and spinach shake for example or a tbsp of almond butter.

      Yes, P+V is best, but having energy during your workout is more important. Hope that helps.

  13. Alaina says:

    Hi Flavia,

    I am gearing up to start the program a little after I have my baby šŸ™‚ but just wondering if the done for you meal plans is seperate from the curvalicious package? I purchased curvalicious a while ago, but wanted to purchase the done for you meal plans too if they are not in the package, considering it might be hard to plan meals with a baby. I was also wondering how many times a week should we have really starchy carbs like Ezekiel bread, sweet potatoes, quino pasta, or brown rice? Thanks for all your awesome posts and help!!

    • Anna says:

      Hi Alaina,
      Curvalicious comes with a nutrition guide but the complete done for you meal plans is an added purchase. (submit a ticket to the helpdesk if you would like the link to purchase)
      Ezekiel bread is good post workout, 3 – 4 times per week is good. sweet potatoes, brown rice and quinoa are great carb sources that are fine to be eaten daily!
      All the best!
      – Anna, CPT, FF Specialist

  14. Alaina says:

    I’m sorry I have one more quesiton that I have been dying to figure out! when putting together meal plans like P+C+V, i see a few examples around your website like quinoa, chicken and some veggie, but is there anything else we can use on the quinoa and chicken for taste? do you use spices or herbs? (sorry if this is an obvious question) Thank you!!!

    • Anna says:

      Hi Alaina,
      Spices and herbs are great! Anyone of them you want to use is good šŸ™‚ Just try to avoid things with HFCS (high fructose corn syrup) sugar, and tons of sodium as your condiments.
      All the best!
      – Anna, CPT, FF Specialist

      • Alaina says:

        Awesome, thanks for your help!

        • Alaina says:

          I’m sorry one more thing! I am so confused on the meal plans, I purchased the done for you meal plans but its not a laid out personalized meal plan like the presentation above says. It was just guidlines basically, is there actually meal plans to be purchased?

          • Anna says:

            Hi Alaina,
            I’m sorry I didn’t notice it earlier but if you just click on the link that Flavia posted at the end of the above blog post this will take you to where you can purchase the complete done for you meal plans. The done for you meal plans include a calorie calculator and completely layed what to eat when plans for each calorie level.
            All the best!
            – Anna, CPT, FF Specialist

  15. Michelle says:

    I am starting to use protein powder for my post-workout shake and possible as part of a breakfast smoothie that consists of fruits and vegetables. My question runs along the clarification lines. I see that in curvalicious Flavia recommends Prograde protein, but on her main website, biotrust is recommended. I am confused on the difference between them. I saw on one website that prograde is better for a post workout shake and Biotrust would be better for meal replacement? Also, what is your opinion of One World Whey protein?

    • Anna says:

      They are both good, you can alternate brands to keep your body from developing any allergies to either. One World Whey looks great! When looking for a protein powder you want to look at the ingredients and their shouldn’t be any fillers or additives. The main ingredient should be Whey Isolate the next best thing would be Whey Concentrate.
      All the best!
      Anna, CPT, FF Specialist

  16. Mary says:

    Hi Flavia, I have your Curvalicious videos and plan on starting it this week, I was just trying to order the Curvalicious Meal plan to use with it, but every time I hit the link it brings me back to your facebook home page. Is this meal plan still available for order, or have I missed the boat? I would love to have it, so if it’s still available, I would love it if you could direct me to where and how. Thanks

  17. Mary says:

    Thank you Flavia and Anna, I just submitted my ticket.

  18. Marco says:


    I have a short question?
    3 or 5-6 Meals a day?

    I always thought 5-6 smaler meals/snacks a great for fat burning, because blood sugar wont raise and fall.

    But today i read , thats a fitness myth, and 3 meals are the best because blood sugar needs ca. 3 hours for getting low again and return to fat burning.

    I am a little bit confused

    (sorry about my english)

    Marco from Germany

    • Anna says:

      Hey Marco,
      You will hear many people say different things and what it boils down to is what works best for you. I know I feel better when I have 5 – 6 meals per day. Flavia and Vince recommend 5 – 6 meals per day.
      All the best!
      Anna, CPT, FF Specialist

  19. Diane says:

    I don’t eat any dairy products. What can I substitute for the dairy in this diet plan?

    • Anna says:

      Hi Diane,
      I do not eat much dairy either. You can substitute any protein source for the cottage cheese. Fish, chicken, egg whites, etc. You can substitute any fat source for the feta cheese. Avocado and mixed nuts are some examples. šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      Depends if the dairy is protein or fat. Look at what the macronutrient is that the dairy represents and then replace it with another in the list for the macronutrient:

      ex. greek yogurt can be replaced with any meat or protein choice.

  20. Lea Ann says:

    I think that I read on the blog that you do not include veggies in your total calorie count, is this correct?
    Do you included the carbs from veggies in your carb totals?

    • Anna says:

      Correct, we do not count the calories or carbs in vegetables, they are a free food!
      All the best!
      Anna, CPT, FF Specialist

  21. roxxyyy says:

    hello..i was doing the exercises from the video and they are guys do a really good problem is that i cant gain some muscle:(i have a small frame.i start working out like 2 years doing cardio like 25 min/3-4 times a week and then lifting heavy have to burn the fat in order to see the muscle and lifting weight too right?since im not a good eater im drinking protein is another not eating fruits.i never i put the fruit in the blender and mix it with the milk and whey protein.its oki to mix them all togheter.also what vitamines or something you think i should take?

    thank you so much

    • Anna says:

      Hi Roxy,
      If your main goal is adding muscle then you don’t need that much cardio. Back off on the cardio to just 2 – 3, 20 min HIIT sessions per week. Make sure you are really challenging your muscles within each weight training session so they have reason to grow. You need to be eating in a caloric surplus to add muscle mass. Start with eating your weight times 14. Try and get in as much whole foods as you can but protein shakes are good too if you cannot eat the needed amount of calories from whole foods. Including nut butters, olive oil, coconut oil, and avocados in your meals is a great way to get in your needed calories without filling you up too much.
      All the best!
      Anna, CPT, FF Specialist

  22. roxy says:

    Thank you so the gym everybody told me not to lift havy weights.i think they dont know that i want to gain some muscle.i just made some homemade nut butters.i hope this is going to help.

    Thank you so much Anna.I will let you know how things are going:)

  23. Petra says:

    I purchased the curvalicious and was reading the nutrition guide this morning and have a question to make sure i understand it right. It is about the protein + veggies meal. How do you prepare the protein (chicken, fish). I assume you’re not allowed to use some oil to stir fry them in.
    Are you only allowed to boil or grill them?

    And in the P/F/V meal; if you stir fry your chicken in oil, does that count as fat or do you need some other fat source?

    Thank you so much for explaining!

    • Anna says:

      Hi Petra,
      as long as you use less than a Tablespoon of coconut oil to prepare your P + V meal that is fine. For your P/F/V meal if use an oil other than coconut oil then you count that into your daily fat intake. It depends on how much oil you use, if the amount of oil you use is less than the needed fat intake for that meal then include another fat source. Remember the best oils for cooking are coconut oil and grapeseed oil, olive oil for low heat. šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

      • Petra says:

        Thanks so much for explaining Anna!! This will help a lot.

        I do use coconut oil, something olive oil, but have to make sure it’s not too heat.

        Thanks again!!

  24. lalitha says:

    i dont use any supplements so can i have egg whites after my workout?

  25. christina erdman says:

    hello..I just started the Curvalicious program..meal plan and workouts, which are intense…like doing boot camp every day but I LOVE IT!! I am following week 1 should I stick with the macros listed or reduce the carbs for quicker fat loss. I am 50 years old and have been working out for almost five years doing weights, HIT cardio, boot camp, swim, etc. I can’t ever seem to get below 131/132lbs. I am 5’3″ and would like to get down to around 125lbs and 18% body fat, I am currently at 21%. Thanks for a great program and for your advice:)

    • Anna says:

      Hi Christina,
      Sounds like you are doing a fantastic job, way to go! Just stick with the recommended calorie/carbohydrate intake so that you have enough energy to get through the workouts and your muscles have enough nutrients to recover/grow. Stick to the program and I’m sure you will achieve your goals!
      All the best!
      Anna, CPT, FF Specialist

  26. Christina Erdman says:

    Thanks so much! One area I am struggling with is fitting in the cardio since the workouts take a while to get through and have had to switch the work outs to evenings but then I get to bed much later than I am accustomed to. I am going to try doing cardio in the morning first thing and stick with the weights in the evening. I have been feeling really good having some protein powder, veggies and almond butter upon awakening. Should I now skip the fats until after cardio for best results? Also I really hate eating so many carbs at night before going to bed(since I don’t get home from the gym until 9pm sometimes…should I eat the carbs or last meal a couple of hours before working out and then just have my protein shake with some fruit after weights to refuel? Thanks again for your advice!

    • Anna says:

      Hi Christina,
      What you listed will be great, doing cardio upon rising and weights in the evening – that is what I do. I personally prefer doing my cardio on an empty stomach, so just have BCAAs and water and then after cardio you can have meal 1 and continue on from there. If you prefer to eat before go ahead and have your usual breakfast.
      Your post workout meal is still the most important time to consume carbohydrates no matter what time of the day that is.
      All the best!
      Anna, CPT, FF Specialist

  27. Christina Erdman says:

    Do you do a post work out shake? All the meal plans are for five meals so when I have the shake followed by my p+c+v meal within an hour after working out it puts me over my daily calories. I suppose I could just make the shake the last meal of the day?!

    • Anna says:

      I do have a protein shake after weight training but not after cardio.
      All the best!
      Anna, CPT, FF Specialist

  28. Tamara says:

    Dear Flavia,

    I’ve been following you for a couple of days and I will start with your program today. I just have one question for now: what about alcohol? Don’t get me wrong I’m not talking about getting drunk, just about a glass of wine, or maybe a beer. What do you think about that?


  29. nicole says:

    Hi Flavia! Ive been following your youtube/blog/website/curvalicious workouts for a couple months now. I am so glad I found you!! :). I havent come across an article yet about how you feel about pre-workout drinks. I was wondering how you felt, if you use any and any recommendations. thank you so much for all your hard work. you are truly an inspiration!

  30. Trish says:

    Hi Flavia!

    I was just wondering, how many calories do you eat in a day?
    I am trying to get really good definition and cut abs like yours, along with the rest of my body. I’ve done all the calculators online and each one tells me something different. And my doctors are the same way.
    I am 108 lbs and 5ft 4in. Your figure is like the perfect example of my goals, so I was curious what your daily intake was.

    • Anna says:

      Hi Trish,
      Start with your weight times 14 in calories per day (so 1,500 for you) If you are not losing fat at this caloric level then you can slightly decrease them but never go below your weight times 10.
      All the best,
      Anna, CPT, FF Specialist

  31. Megan says:

    Why am I finding it so hard to tailor these meals around office work! lol

    I workout in the evening, so that means my lunch can’t even include a carb (Meal 3)?
    I wake up at 5 and start work at 7, so I eat breakfast by 6 (Meal 1), meal 2 would be around 9, and meal 3 is my lunch at 11:30. Normally I would have carbs like sweet potatoes, quinoa, brown rice, or bread at lunch.

    I’m also finding it hard to find “snacks” for the office. I can’t think of any office-friendly protein snacks besides Greek Yogurt, which I do eat pretty much daily (only once in the day).
    Currently, I like to take greek yogurt, and I’ll sometimes eat almonds with it, but with an evening workout, it doesn’t seem like I can have a Fat throughout the work day (except at lunch)? Same with nut butters…it’s easy for me to take celery and peanut/almond butter, but I can’t do that following these guidelines. šŸ™

    I guess I’m just looking for other office workers out there who found it easy to customize this to desk-work jobs. Any advice/suggestions would be appreciated! Thanks in advance!

  32. Tracy says:

    Can anyone help me? I have purchased the curvalicious and musclicious programs. I would like to start this program. I am just so confused on how I should eat. I will be doing the weight training in the morning, but I also teach Zumba 4 days a week in the evening. So I’m very confused on what my meal plan should be. Please help.

    • Anna says:

      Hey Tracy,
      Simply stick to the outlined meal plans in Curvalicious and schedule your meals around your weight training workout. Zumba will count as your cardio so no need for a special meal afterwards. If you find yourself very low on energy you can add in one more protein + carb meal.
      Hope this helps šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

  33. Shari says:

    I add oatmeal and blueberries to my post workout shake. Would I then still have a post workout meal that includes carbs?

    • Anna says:

      Hi Shari,
      That’s great! It depends on what time you workout, your goals, and how many carbs you eat in a day. After your workout is the best time to eat carbs. šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

  34. Joyce says:

    Hi Flavia. Would you post any weekly meal plan for Flavilicious? Thank you very much.

  35. Candice says:

    I’m the mother of a 5 year old and 6 week old. The 6 week old took a toll on my body and I’m looking for a great meal plan and workout regimen. At 32 years old, 5’4″ and 142 lbs I’m still 10 lbs from my pre-baby weight all of which is in my midsection. I’ve always been considered skinny by my standards so I want to burn fat in my midsection, tone up and yet gain weight overall to enhance my skinny legs and arms. Can this food plan help with that? I really feel like I can do this but shoild I be looking at a different plan? Any help would b great!

  36. Aly says:

    My problem: I work overnight shifts and am trying to figure out when to eat and what to eat when I work these shifts but than get up early morning on my days off. My basic schedule on days I work I go to the gym in the morning and than take a four or five hour rest before getting ready for work. The following day I go to the gym later in the day so I can rest in the morning. I always eat at different times and now I want to add supplements but they are all designed for the 9-5 worker I feel. What advice can you give me?

    • Anna says:

      Hi Aly,
      Try eating within an hour of waking up then eat every 2 – 4 hours that you are awake. Eat a snack with some protein in it before your nap before heading to work. As far as supplements, if you are just talking about fish oil, and vitamins you can just take them with your first meal of that day, it doesn’t matter that much when you take them. You can take whey protein and BCAAs whenever as well. šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

  37. Grayson says:

    This fall, I am going to join my school’s swim team. However, between school, swim practice, and then going to the weight roon in the evenings for a workout, I don’t know what foods the meals I do eat should consist of or how many meals is enough or too much.

    I should mention that I neither own the Curvalicious program nor do the Curvalicious workouts. But I do follow the pattern of this meal plan because of the mental and physical benefits I’ve been noticing lately by eating meals made up of P+C+V or P+F+V. It’s easy for me to maintain this schedule in the summer but when I get to school, things get complicated.

    A basic layout of what my day looks like Monday-Friday:
    6:15am – Wake up and eat my breakfast and then get ready for school.
    7:30 – Since I go to boarding school during the week, people that live in the dorms (myself included) go to the cafeteria at this time to eat breakfast. I don’t eat breakfast in the cafeteria (and instead eat it in the dorms before we go to the cafeteria) because the food in the cafeteria is highly-processed, unhealthy fake food. a breakfast there is considered a tiny cinnamon roll and a box of commercial brand cereal. Or even worse, cheese toast. šŸ™ eewwwww!
    8:00am-12:10pm – The first half of the school day.
    12:10-12:45pm – Lunchtime. This meal is also made up of highly-processed, unhealthy fake food. Common lunches are grilled cheese, pasta (which I heard the cooks zdd butter and vegetable oil to), hamburger, chicken sandwich, and sloppy joes which always comes with fries (who knows what’s in that stuff). They consider canned green beans or tomato soup z vegetable.
    12:45-3:30pm – The second half of the school day.
    3:30-5:30pm – Swim practice. I talked to my friend that was on the team last year and he said that during practice, you swim a lot of laps, so a lot if endurance training.
    5:30pm – Dinner! Thankfully, because of what grade I’m in, my friends and I get to cook and eat dinner in the dorms. We are in partners (there’s 10 girls in my grade who are dorm students including me). And each day, different partnership cooks that night’s dinner for everyone. Unfortunately, my 9 other dorm mates don’t eat the same foods as I do. They like processes foods, especially Velveeta Mac n Cheese. I’m worried about this because I don’t want to sound mean and say, “No thank you, I’m fine” when my friends are in charge of making dinner that night and they offer me the unhealthy food they prepared. I don’t want to hurt their feelings, even though I’m not trying to, by not eating what they made. I can’t control what my friends choose to cook, so I think I’m stuck.
    6-7:15pm – Homework time.
    7:30-8:40pm – Weight training workout in the weight room. I plan to do a full body workouts throughout the week and train for endurance to improve my performance in swimming.
    8:45-10:45pm – I get back to the dorm and do my dorm job, take a shower, and prepare for my next busy day. At this point, I am TIRED. So I usually get to bed around 10:45 – 11pm.

    So given that this is what my schedule looms like, planning ahead is key. Like prepping food on the weekends to bring it to school for the week. I just don’t know how to organize meals. Please help.

    Sorry, I know this post was long but I just don’t know what to do and how to organize my meals into the day so that I can perform at an optimal level and be healthy. Any advice or suggestions would be great and appreciated!
    Thanks so much šŸ™‚

    • Anna says:

      Hi Grayson,
      I recommend purchasing one of Flavia’s programs to learn all of the foods she recommends and the science behind it. She has written a few articles with the top 5 foods from each food group (You can search “5 best”) It’s really up to you and how you feel best whether you eat 3 or 8 meals per day. The main thing is to get in all the calories and macronutrients you need each day. I would just tell my friends about my lifestyle and how I enjoy eating the healthy foods rather than processed and they should understand.
      All the best!
      Anna, CPT, FF Specialist

  38. Ceili says:

    What kind of nut butter is the best to use? Thank you!

    • Anna says:

      You can use any kind you like as long as it is all natural and raw. Almond butter is usually the easiest to find and pretty tasty šŸ™‚
      All the best!
      Anna, CPT, FF Specialist

  39. jessy says:

    hi flavia, i have a question, i will begin working out soon, but i am confused as to when i eat my pfv, pvcv, pv’s.. I am planning to do my work outs super early in the a,.m. 5:30 ta.m. to be exact.. i prefer not to eat before the workout though .. help?!

  40. rebecca says:

    reading through the meal plan, I don’t think I would be able to get a protein powder due to grandad; I don’t want him knowing what I maybe getting myself into. So if there are other alternatives I could use, then please let me know. I did think of them maximuscle drinks or protein drinks, I use those as I can sneak them up to my bedroom rather easily after buying and bringing them home.

    Also, I have a question: is there any chance of having a blank meal plan for creating one of my own? It isn’t that I am lazy, my Word document won’t work properly lately and am experiencing technical difficulties.

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