F45 Training is well-known for its high-intensity interval training (HIIT) workouts, but its approach to holistic wellness extends far beyond just the gym floor. To achieve optimal results, F45 places a strong emphasis on nutrition, providing its members with extensive guidance and resources to fuel their bodies effectively. This nutritional support is delivered through the F45 Challenge, a guided program that includes structured, customized meal plans.
What are the F45 Challenge meal plans?
The F45 meal plans are a key feature of the F45 Challenge, a program designed to help members achieve their fitness and body composition goals. These plans are not a one-size-fits-all approach; instead, they are customized based on individual factors and goals. The F45 Training app is the central hub for this nutrition guidance, providing daily meal plans and recipes tailored to your specific needs.
Customization and calorie targets
The customization of F45 meal plans begins with a calorie calculator built into the Challenge app. This tool estimates your total daily energy expenditure (TDEE) using metrics such as your basal metabolic rate (BMR), height, weight, and activity level. Based on your fitness goal—whether it's weight loss, muscle gain, or maintenance—the app suggests a daily calorie target.
This personalized calorie target is then used to generate a suitable meal plan from a range of calorie "buckets," which span from 1300 to 3000 calories. As you progress through the Challenge, you can update your metrics in the app to ensure your meal plan remains aligned with your changing needs.
Dietary preferences and options
F45 recognizes that everyone has different dietary needs and preferences. The meal plans offer a variety of options to accommodate different lifestyles, including:
- Mainstream: A standard, balanced plan featuring lean proteins like meat and fish, along with vegetables and carbohydrates.
- Vegetarian: A plant-forward plan that incorporates high-protein alternatives such as legumes, tofu, and eggs, while excluding meat and seafood.
- Vegan: A completely plant-based plan with proteins and healthy fats derived from sources like legumes, seeds, and nuts, along with fiber-rich whole grains.
Meal prep made easy
To make healthy eating more manageable, F45 provides two convenient options for following the meal plans:
- Cook-At-Home: This option gives you access to a library of nutritious, macro-balanced recipes developed by F45 nutritionists. The app generates an automated grocery list a week in advance, helping you plan and prep your meals efficiently. The recipes are designed to be flavorful and require minimal preparation time.
- Prepared Meals: For those with busier schedules, F45 partners with meal suppliers in certain regions. You can order custom meals based on your dietary preferences and calorie needs, and have them delivered directly to your door. These pre-made meals are crafted with quality ingredients and are never frozen.
What to expect in an F45 meal plan
An F45 meal plan is structured to provide consistent, balanced nutrition throughout the day. A typical daily plan includes three main meals (breakfast, lunch, and dinner) and two snacks. The emphasis is on whole foods—fresh, nutrient-dense ingredients without processed or packaged foods.
Here's an example of what might be included in a typical day's menu, based on the variety of recipes available:
- Breakfast: A protein-rich omelette with avocado or Greek yogurt with berries and seeds.
- Mid-Morning Snack: A handful of almonds and a piece of fruit.
- Lunch: A balanced meal like grilled chicken with quinoa and kale, or a hearty vegetable-based soup.
- Afternoon Snack: A hard-boiled egg with some carrots and hummus.
- Dinner: Teriyaki salmon with roasted sweet potato and broccoli or a lean ground turkey bowl with vegetables.
F45 meal options vs. traditional meal prep services
To better understand the F45 meal plan offering, it's helpful to compare it with standard meal prep services. The F45 model combines a structured program with flexible options, whereas other services might be more restrictive.
| Feature | F45 Meal Plans (via Challenge App) | Standard Meal Prep Services (Generic) |
|---|---|---|
| Customization | Highly personalized based on user metrics (BMR, goals, activity). | Often limited to pre-defined calorie options or general dietary categories (e.g., keto, low-calorie). |
| Dietary Options | Includes Mainstream, Vegetarian, and Vegan plans. | May offer a narrower selection of specific diet types. |
| Sourcing | Provides both Cook-At-Home recipes and partnered Prepared Meal delivery. | Typically only offers pre-made, delivered meals, with no home cooking guidance. |
| Educational Content | Offers robust nutrition education, articles, and coaching tips via the app. | Focuses primarily on delivering food, with less emphasis on nutritional education. |
| Integration with Fitness | Fully integrated with F45's fitness challenges and workouts. | Generally a standalone service, not tied to a specific workout regimen. |
How to get started with F45 meal plans
To access the customized meal plans, you must first register for an F45 Challenge through the F45 Training app. Whether you are a studio member or not, you can download the app and access a wide range of nutritional resources, recipes, and tools. The app provides the framework, but success ultimately depends on commitment and consistency.
During the Challenge, you will use the app to track your progress, set goals, and follow the daily meal plans. The nutrition guidance emphasizes whole foods, proper macronutrient balance, and proper hydration. The flexibility of choosing between cooking your own meals and ordering from a supplier makes it easier to stay on track, no matter your lifestyle.
Conclusion
In short, the answer to "Does F45 have meal plans?" is a resounding yes. Through its Challenge app, F45 provides members with a comprehensive and highly personalized nutritional program designed to maximize results and promote long-term, sustainable health habits. The combination of customized calorie targets, diverse dietary options, and flexible meal preparation methods ensures that every participant has the tools they need to succeed. By pairing intense F45 workouts with a guided nutrition plan, members can truly transform their health and wellness. For more details on their holistic approach, visit the official F45 Challenge page(https://f45training.com/f45-challenge/).
