FAQ

Important!

  • You will have 4 meals every day.
  • Eat your first meal right after waking up and your last meal 1–2 hours before bedtime.
  • Eat the two remaining meals between the first and last meal..
Meal plan:
  • Training days: Eat 4 full meals.
  • Non-training days: Eat 3 full meals and half of the 4th meal.
  • No snacking! Stick to the meal plan.

Additional guidelines:

  • Each recipe is suitable for any meal.
  • All recipes are personalized, with the same calorie amount and a similar macronutrient balance.
  • Drink 1–1.5 liters of water daily (more on training days).
  • Avoid sugary drinks.

If you have any questions, feel free to email us info@fitlap.com, and we’ll be happy to help!

Recommendations

  • Meal prep tip: Cook multiple portions at once to save time and money. Store meals in containers in the refrigerator and enjoy them for multiple lunches or dinners. If you prefer, you can prepare separate meals for each mealtime, but this is not necessary. You can eat the same meal multiple times a day and over several days.

Food substitutions (1:1 swaps):

  • Carbs: Rice, spaghetti, buckwheat, barley groats, oatmeal, rice flakes, buckwheat flakes, four-grain flakes, eight-grain flakes.
  • Lean proteins: White fish, chicken fillet, tuna in water, fillet ham, minced chicken fillet.
  • Other proteins: Pork tenderloin, minced tenderloin, chicken thigh meat.
  • Fruits: Pear, apple, tangerine, orange, nectarine, mango.

Healthy eating guidelines:

  • Try to choose one meal per day with fruit and another with whole grains.
  • Eat trout or salmon twice a week for healthy fats.
  • Consume at least 14 oz / 400 g of "free" vegetables daily (marked with a green leaf in the meal plan). You can eat these vegetables unlimited during mealtime:
    • Examples: Cucumber, tomato, eggplant, wild garlic, cabbage, Chinese cabbage, kohlrabi, peppers, pumpkin, zucchini, mushrooms, mung bean sprouts, lettuce, Swiss chard, cauliflower, rhubarb, celery, spinach, radishes, romaine lettuce, leeks, sorrel, lemon, onion, garlic.
    • These vegetables contain less than 20 kcal per 3.5 oz / 100 g.

Key rules for success:

  • Follow the plan 100% for the best results.
  • Ingredient amounts in the meal plan are based on raw food weights.
  • If possible, follow oz/gram measurements for better accuracy.
  • Stay hydrated—drink enough water and avoid sugary drinks.
  • You can drink unlimited coffee or tea, but without sugar or milk.

Cheat meal rules:

  • Once a week, you can have a cheat meal, but only if your weight is progressing correctly.
  • You can eat anything, but we recommend sticking to the meal plan with larger portions instead.

For shift workers:

  • The only rule: Eat 4 meals within every 24 hours.

What to Do If Weight Loss Stops?

If your weight loss is too slow (less than 1.1–2.2 lbs / 0.5–1 kg per week), follow these steps:

  • Update your weight in the system.
  • Check your personal details – ensure your height, date of birth, and goal are correct.
  • Review your adherence – have you been 100% following the plan? The program only works if followed completely.
  • Adjust your TDEE (Total Daily Energy Expenditure):
    • Only do this if you've strictly followed the plan for two weeks and your weight and measurements haven’t changed.
    • First, reduce TDEE by 10%, then follow the plan for two more weeks.
    • If there's still no change, reduce TDEE by 20%.
    • You can adjust this in your account settings.

How to Fight Hunger?

  • Choose recipes with more ingredients – they tend to be more filling.
  • Opt for solid meals instead of drinkable ones like smoothies.
  • Start your day with eggs – they keep you full longer.
  • Add "free" vegetables to your meals for extra volume.
  • Eat whole grain meals at least twice a day for sustained energy.
  • Stay hydrated – drink enough water to prevent dehydration.
  • Remember your cheat meal! You can enjoy it once a week if your weight loss is on track.

Special Menu

You can select a special menu in your account settings based on your needs:

  • Gluten-free menu – for gluten intolerance.
  • Lactose-free menu – for lactose intolerance.
  • Breastfeeding menu – designed for nursing mothers.
  • Pregnancy menu – recommended from month 5 of pregnancy to ensure proper nutrition for both mother and baby while preventing excess weight gain.

Diet Plan for Breastfeeding Moms

Fitlap offers a diet plan for breastfeeding mothers to ensure both the mother and baby get the necessary nutrients while helping the mother lose weight at a healthy pace. After giving birth, many mothers want to lose weight quickly, but it's important to do so safely for both mother and baby.

Important:

  • Consult with your doctor before starting the diet plan if you're breastfeeding.

Tips for breastfeeding mothers:

  • Caffeine: Avoid drinks with caffeine (coffee, tea, cola) as caffeine can make your baby restless.
  • Milk and cream: If consuming milk or cream, be aware that it can sometimes cause allergic reactions in newborns, leading to symptoms like abdominal pain, crying, and diarrhea.
  • Sweet and carbonated products: These may cause gas and fermentation in both mother and baby.
  • Strong flavors: Avoid onion, garlic, and foods with strong flavors, as these can alter the taste of your milk and make your baby refuse to eat.

While most mothers can eat a wide variety of foods, some babies may be sensitive to certain items. It’s important for mothers to monitor their baby's reaction to their diet.