Meal Planning Packages: Introductory and Individualized


Are you interested in a meal plan for weight loss and long-term weight maintenance?  I offer two meal plan packages, a Basic Meal Plan Package and an Individualized Meal Plan Package.  My INTRODUCTORY MEAL PLAN PACKAGE includes a plan that I designed by using the "Choose Your Foods: Food Lists for Weight Management" (CYF) booklet. This booklet was developed by the American Dietetic Association and the American Diabetes Association and is recognized by Physicians and Dietitians as the teaching tool for weight loss and weight management.  The "Choose Your Foods" booklet educates you on portion sizes and the number of portions from each food group that your meal plan will consist of.  Your meal plan will consist of real food that can be purchased at most supermarkets.  You are not required to use any supplements or pre-packaged foods.  With your "CYF" booklet, you will receive a complete meal plan which allows you to change out meals and snacks according to food groups and portion sizes.  The key to my plan is that it is interchangeable and can be as diverse as you would like.  The plan is the foundation for the lifestyle you will follow permanently.  Thinking of food in terms of exchanges is the foundation for successful weight control.  The exchange system will help you to focus on portions and balance.  You will not have to count calories or eliminate food groups.  Once your goal weight is reached, you will then add calories back slowly for weight maintenance.  The weight maintenance is a key part of the plan.  If this plan is followed correctly, you will never need to look at another fad diet again. A long-term lifestyle change is the key to success.  While you are losing weight, you must learn how you are going to keep it off permanently.  Once you start the meal plan, I am available via email for any questions that you may have and for as long as you need me.  The fee per client for this INTRODUCTORY MEAL PLAN PACKAGE is $149.00.  Once I receive payment, your meal plan package is mailed out to you immediately.  

The INDIVIDUALIZED MEAL PLAN PACKAGE done via email.  This is how it works:  I send you a Nutritional Assessment Form, which includes a 1 day food log, for you to fill out and email back to me.   Once I receive your completed assessment and food log, I then create a plan specifically tailored to your medical history, goals and lifestyle.  My fee per client for the INDIVIDUALIZED MEAL PLAN PACKAGE is $249.00.  I can usually have individualized meal plan completed and ready to mail in 72 hours.

Both meal plan packages (BASIC and INDIVIDUALIZED)  include all of the educational material needed to follow your plan, additional recipes, dining out healthy options that are restaurant specific, shopping lists that are supermarket specific, snack ideas, quick meal ideas and my book, "My Little Black Book For A Healthy Non-Diet Lifestyle".  "My Little Black Book" is a reference guide that includes supermarket shopping lists, cooking and recipe modifications, restaurant options and behavior modification techniques.  It is written in list form and can be carried with you in a gym bag or purse.

I am very passionate about losing and maintaining weight the right way.  I have counseled clients for years in private practice.  I know what works and what doesn't.  I also know the challenges people face and how to overcome them.  Whether your goals are to lose weight, maintain weight or just healthy eating, the exchange system will be engrained in the way you think about food permanently.  I do not promote any special weight loss products or supplements.  My plan involves learning how to eat real food the right way.  My meal plan package also includes quick, easy ideas for when you are in a time crunch.  Healthy back up plans are key. 


Please contact me if you have any questions.  If you are interested in either of my Meal Plan Packages, contact me through my website or message me on Facebook.  Also, follow me on Facebook and/or Twitter for weekly blog updates!  I look forward to hearing from you soon! What are you waiting for?

Lori Gardiner, MS, RD, LDN

Diets Don't Work!


If we put as much time and energy into our long-term weight management goals as we do into “quick-fix, fad diets” we would all be successful!


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