The offer your gym hands over
This sample is what a new client gets on the website and inside the app: about 2,140 calories, 175 g protein, 240 g carbohydrate, and 51 g fat. On a real engagement the foods change for that person. The gym tracks check-ins against this plan. The gym’s name is the one on it.
| Meal | Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | 200 g nonfat Greek yogurt, 70 g blueberries, 12 g honey, 10 g almonds | 260 | 23 g | 29 g | 5 g |
| Lunch | 170 g cooked chicken breast, 280 g cooked rice, 150 g broccoli, 5 g olive oil | 740 | 63 g | 88 g | 12 g |
| Snack | 150 g low-fat cottage cheese, 1 medium apple | 215 | 19 g | 30 g | 3 g |
| Dinner | 140 g salmon, 250 g baked potato, mixed greens, 8 g olive oil | 610 | 37 g | 55 g | 26 g |
| Train day | 30 g whey, 1 banana, 250 ml 1% milk | 315 | 33 g | 38 g | 5 g |
| Day | The add-on comes off the plan if the client does not train that day. | 2,140 | 175 g | 240 g | 51 g |
Protein and carbohydrate are counted at 4 calories per gram, fat at 9. That math lands near 2,120 calories. The 2,140 on the label is the rounded meal sum. A coach adjusts portions for the client.
Still custom
Same protein: turkey, white fish, extra-lean beef, or firm tofu in place of chicken. Same carbs: oats, potato, fruit, or tortillas in place of rice. The plan stays theirs. The structure stays easy for the gym to explain.
Why gyms use it to sign people
A prospect can picture lunch. That is easier to say yes to than a tour and a rate card. The marketing sends them here. The plan is what they join for.
Goes home with the client