I guess, as a busy mom, I need a breakdown on a 1250 calorie diet, 40% carbs, 30% protein and 30% fats. Basically the best meal preparations throughout the day instead of logging random foods to meet my goal. I am having trouble with monitoring my intake. Do you have a weekly meal plan suggestion for me to obtain my goal? I looked through the 40,30,30 ideas on the menu, they're missing breakfast and snacks.


All our menus include breakfast so not sure why you couldn’t find it in the program. However, it sounds like you simply want a menu of 1250 calories that can be very easy to follow which we've emailed to you directly. Below is the simple supplement program.

Weight Loss/Maintenance & Health Supplement Program


• dotFIT Woman’s Multivitamin & Mineral

o Take 1 daily as directed with first large meal of the day

• LeanMR

o Use as directed within daily meal planning (see below) and to make sure you get ~1gm of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily

o Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs

As needed

• Super Calcium

o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake

 Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary

• SuperOmega 3

o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish

Meal Replacement Integration

Weight loss phase:

• Meal Replacements (MRs) generally supply two small meals a day and allow freedom of choice from traditional foods for the remaining allotted foods/calories. Therefore, use as two small meals within any calorie restricted meal plan of 4-5 meals since it's been shown that frequent small meals are better for weight loss than fewer larger ones especially as it relates to satiety, preservation of lean body mass (LBM) and energy levels

o Get LeanMR recipes here

Maintenance phase

• Continue to consume 4-5 small meals daily within caloric allotment that include 2 MRs for convenience and to help ensure overall diet quality while reducing food costs

You can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes.

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