Meal Planning Masterclass: Create Your Own Meal Plan
4.4 (1,039 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
9,265 students enrolled

Meal Planning Masterclass: Create Your Own Meal Plan

Save hundreds by learning how to create your own meal plan to lose fat and build muscle, while eating the food you love.
4.4 (1,039 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
9,265 students enrolled
Created by Brad Newton
Last updated 5/2020
English [Auto-generated]
Current price: $62.99 Original price: $89.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 6.5 hours on-demand video
  • 31 articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • FREEDOM: Learn how to eat when you feel like, and still achieve your physique goals.
  • FLEXIBILITY: Design meal plans around your schedule and lifestyle.
  • DIVERSITY: Learn how to incorporate chocolate, ice cream, and other indulgences, into a meal plan
  • RESULTS: Learn strategies from a fitness model competitor to ensure you stick to your meal plan and get results
  • TRANSFORMATION: Expect to lose 1-1.5 pounds per week using a meal plan you create for yourself.
  • BUILD MUSCLE: Learn how to design a meal plan to maximise muscle gain and muscle tone
  • LEARN SCIENCE: Learn the real science behind fat loss and building muscle (from a fitness model competitor)
  • EXPERTISE: Learn from a fitness model competitor with proven results and a Bachelor Degree in Science
  • PRACTICALITY: Learn about pre- and post-workout training nutrition. And how to get the most out of your training
  • PROGRESS: Learn how to track your progress. Record your workouts and measurements.
  • PLATEAUS: Learn how to break through fat loss plateaus and no longer be frustrated again!
  • SAVE HUNDREDS: No personal trainers required, no more cookie cutter meal plans!
  • FALL IN LOVE: With the foods you were told not to eat, and design meal plans with your favourite indulgences.
  • HAVE FUN: Enjoy the process of losing fat and look forward to every meal on your meal plan.
  • Read and agree to the Terms of Service (see website)
  • Digital Food Scales ($19.95 off Amazon- See My Meal Prep Equipment List)
  • Download MyNetDiary or MyFitnessPal (Free from App Store)
  • Tape Measure (AccuMeasure 3000 or a simple tape measure from Craft Store)
  • Join me with an open mind. This course will transform your life!

** UPDATED 11TH JULY 2019**

  • No more starvation dieting

  • No more cookie cutter meal plans

  • No more wasting hundreds of dollars on personal trainers (and have no results to show for)

  • No more food restrictions

  • No more low-carb BS dieting

If you want to learn how you can start losing 1-1.5 pounds of fat each week by designing your own meal plan around your favourite food, this course is for you.


  • 7+ Hours of Practical Strategy Videos

  • 30-day Money Back Guarantee

  • Lifetime Access

  • Four meal plan templates (for men and women)

  • Downloadable Recipes (Protein pancakes, overnight oats, and more!)

  • Freedom to eat the food you love and get results!

  • Scientific references included


  • How to take perfect progress photos

  • How to measure progress (tape measurements and fat calipers) - Downloadable Spreadsheet

  • Nutrition fundamentals (to understand meal plan creation)

  • Realistic weight loss and muscle building expectations for a natural weight lifter

  • What essential kitchen equipment you need to meal prep correctly

  • How to break through frustrating weight loss plateaus

  • How to have cheat meals without losing progress

  • The best pre-workout nutrition to have to make the most of your workouts

  • Meal planning lifestyle strategies (how to travel, eat at restaurants, and make progress)

  • How to design fun meal plans that you can stick to!

Come along and join me inside the course, you will love it :-)

Who this course is for:
  • Anybody that is sick of traditional starvation dieting methods
  • Anybody that wants to learn how to eat their favourite food to lose fat
  • Anybody that wants to take back control of their health and fitness
  • Anybody that wants to learn how to save $60 USD by creating their own meal plan!
  • Anybody wanting to learn the practical (and fun) science behind weight loss meal plans
  • Anybody that wants to learn how to eat ICE CREAM and PANCAKES, and still lose weight!
  • Anybody sick of paleo, low-carb dieting, and interested in eating on a schedule that suits you!
  • Men and women of all age groups!
Course content
Expand all 70 lectures 06:43:13
+ Introduction
6 lectures 27:42
Terms of Service
Expected Rate Of Weight Loss
12 Training & Nutrition Guides to Help You
Meal Prep Equipment List
PLEASE READ: Meal Planning Course Structure
+ Nutrition Fundamentals
12 lectures 01:26:48
The Silver Bullet Diet
Energy Balance
Macronutrients Simplified
All Diets Work
Analogy: Calorie Counting & Aircraft Fuel Burn (Audio Only)
How To Lose 27 Pounds Eating Twinkies
The McDonald's Diet: Lose 17 KG in 90 Days
Why High Protein Dieting Makes Life Easier
Where To Get Your Protein From?
How Many Meals For Weight Loss?
The 80-20 Rule
Protein Requirements For Fat Loss
+ Tracking, Measuring, and Recording Progress
6 lectures 13:51
Overview: Welcome To Tracking And Measuring
Taking Perfect Progress Photos
Tracking Spreadsheet For Body Measurements (Excel Download)
Simple Equipment For Tracking Body Measurements
Demonstration Video: Tracking Progress Using AccuMeasure 3000 Fat Caliper
Summary: AccuMeasure 3000 Fat Caliper
+ Customising Your Own Meal Plan
11 lectures 02:18:31

In this video, you will reference a table inside the video that will give you a clear guideline on the type of meal plan you will start on to ensure you reach your desired outcome.

The Goal? Build Muscle Or Lose Fat?

In this video, we build on the previous lesson by teaching you how to figure out what your body fat percentage is using a simple chart (or a method you’ve used from a previous video titled ‘Measuring Your Progress’) to ensure you start on the right type of meal plan.

Preview 17:44
Body Fat Percentage Charts (PDF)

You will learn what you should expect when implementing the meal plan you will create later in the course. You will learn what those realistic expectations are for the fat loss meal plan and the muscle building meal plan.

Preview 19:17

This video is the first of a series of five practical steps to building a meal plan, based on the fundamental knowledge and principles learned in previous lessons. You will learn how to calculate how many calories you need every day to survive, based on an expected level of training (or activity).

Step 1. Calculate Daily Calories (TDEE)

Using the number you have calculated in the previous video, you will calculate your target calories, or how many calories you need to get every day to either maximise fat loss or maximise muscle growth, in your meal planning.

Step 2. Calculate Daily Target Calorie Intake

In this video, you will learn how to split your target calories (learned from previous video) into the correct amount of protein, carbohydrate, and fat, to either maximise fat loss (“cutting”) or maximise muscle growth (“bulking”), in your meal planning. Sample tables are provided for both men and women structuring their meal plan to either ‘cut’ or ‘bulk.’

Step 3. Calculate Macronutrient Targets (Male & Female Examples Included)
The Best Macronutrient Calculator

In this fun video, you will use your newfound freedom to list the foods you love to eat on a daily basis. I categorise common foods by protein, carbohydrate, and fat. This is where I also encourage you to include some of your favourite indulgences.

Step 4. Make A List Of The Foods You Will Enjoy
Step 5. Building Your Own Meal Plan (Part 1)
Step 5. Building Your Own Meal Plan (Part 2)
+ Downloadable Meal Plans to Customise (with User Guide)
7 lectures 05:16
Meal Plan Waiver
Meal Plan User Guide (Version 1.0.0)
2,000 Calorie Meal Plan ("Cutting" Male)
3,000 Calorie Meal Plan ("Bulking" Male)
3,500 Calorie Meal Plan ("Bulking" Male)
1,500 Calorie Meal Plan ("Cutting" Female)
2,000 Calorie Meal Plan ("Bulking" Female)
+ Tips, Strategies, Resources
14 lectures 01:34:27
Salad Toppings And "Hidden" Calories
How Bites, Licks, Tastes Can Ruin Fat Loss Progress
"It Was Only An Innocent Chicken Salad"
Which One? Measuring "Cooked" Vs "Raw" Meat
Hidden Calorie Example List

In this video, I demonstrate how to use a simple system I came up with to identify and breakthrough any plateaus that will show up on either a meal plan to lose fat or a meal plan to build muscle.

Managing Cutting & Bulking Plateaus
Smashing Plateaus Checklist
Kitchen Demonstration: What Meal Prep Equipment Do You Need?
How To Eliminate Hunger When Dieting
How Clean Calories Are Ruining Fat Loss Progress
Top 9 Foods That Will Keep You Satiated
Weight Loss: A Sprint Or Marathon?
Meal Prep Equipment List
+ Cheat Meal Tips and Strategies
8 lectures 36:17
Should You Have Cheat Meals?
Lecture Notes - Should You Have A Cheat Meal?
Cheat Meal Guidelines
Lecture Notes: Cheat Meal Guidelines
Common Mistake: Having Too Many Cheat Meals!
Lecture Notes: Having Too Many Cheat Meals
What Cheat Meal Should You Have?
Cheat Meals Not Cheat Days!
+ Meal Plan Friendly Recipes
5 lectures 00:16
Pumpkin Protein Pancakes (292 Calories: 36P / 21C / 8F)
Protein Berry Bread Pudding (533 Calories: 52P / 49C / 13F)
Protein Cookie Dough Overnight Oats (450 Calories: 21P / 57C / 18F)
Maple Walnut Protein Muffins (176 Calories: 15P / 15C / 7F)
Honey-Glazed Chicken (216 Calories: 39P / 10C / 2F)