Your RaeSmith Fitness Meal Planning

This meal plan is your daily guide for what to eat in a way that supports your goals without making food complicated.

You’ve been given a flexible structure with simple food choices that are realistic, sustainable, and easy to follow long-term — not a short-term “diet.”

You’ll notice several daily options inside your plan. Each morning, you can choose whichever day/option fits your mood, schedule, or cravings best (yes, you can even repeat the same one all week long if preferred- especially for meal prepping).

This plan is built around whole, minimally processed foods — meals you prepare with real ingredients that fuel your body, support your workouts, and keep you feeling satisfied.

Condiments, Sauces & “Extras”

Your plan is carefully designed to match your calorie and macro targets. While condiments are allowed, they do contribute extra calories that can add up quickly if you’re not mindful.

Here’s a quick reference for common add-ons:

• Mayonnaise – 94 kcal per Tbsp

• Ranch – 73 kcal per Tbsp

• Tartar Sauce – 31 kcal per Tbsp

• Relish – 20 kcal per Tbsp

• BBQ Sauce – 29 kcal per Tbsp

• Ketchup – 19 kcal per Tbsp

• Soy Sauce – 9 kcal per Tbsp

  
  

If possible, choose low-calorie or zero-calorie versions first. If those aren’t available, simply use regular condiments lightly.

Seasonings & Flavor

Good news — seasonings are your friend.

You are encouraged to season your food however you like, even if it’s not listed in the plan. Herbs, spices, garlic, onion powder, pepper, and other flavorings add almost no calories and help keep meals enjoyable.

The only thing to be aware of is sodium. If you have a personal or family history of high blood pressure, heart, or kidney concerns, choose salt-free seasonings when possible (check the label).

How Your Meal Plan Was Designed

This plan wasn’t randomly created. It was calculated specifically for you.

Your calories and macros were determined using proven formulas that take into account:

• Age

• Height

• Weight

• Body fat level

• Activity and training level

• Your primary goal

  
  

Calorie Deficit vs. Calorie Surplus

To help you get results, we first determine your estimated maintenance calories (what your body needs to stay the same). Then your plan is built slightly above or below that number depending on your goal and adjusted as needed.

If your goal is muscle gain:Your plan places you in a small calorie surplus, with a strong focus on increased protein intake to support lean muscle growth — not unnecessary fat gain.

If your goal is fat loss:Your plan places you in a calorie deficit while keeping your meals balanced, nourishing, and sustainable so you can see progress without feeling deprived.

This isn’t a crash diet.This is a structured, realistic way of eating that works with your training and helps you build a healthier, stronger body the RaeSmith Fitness way. 💪