MEAL PLANS
REACH YOUR GOALS
WITH BFB
STEP 1 : DEfine YOUR TARGET GOAL
STEP 2 : SELECT YOUR CALORIES
MALE
GET RIPPED
You want a rock-hard body with chiseled abs?
Low body fat percentage is the goal, the only way to get there is by eating in a calorie deficit. In this meal plan, we help you to do this by selecting less calorie-dense foods and giving you high-volume meals. This will leave you feeling full and satisfied with the same amount of calories. Goals! So, ensure that you choose a plan below that brings you 200-500 calories below maintenance.
MAINTENANCE
Already at your target weight?
This meal plan contains the biggest selection ,we have 58 different meals in rotation. We have created lots of variety to keep things interesting and to help you persevere with your fitness goals. Winning! So, ensure that you choose a plan below that brings you in and around maintenance.
BUILD MUSCLE
Are you after the gainzzz?
We have specifically designed this meal plan to use more calorie-dense, lower volume foods. This way if your goal is to eat more calories than usual in order to be in a calorie surplus and gain muscle, you’ll be able to achieve this more easily. Just how you like it! So, ensure that you choose a plan below that brings you 200-500 calories above maintenance.
FEMALE
LOSE FAT
So, you want a six-pack?
This plan is designed to use less calorie-dense, higher volume foods. You’ll feel satiated and satisfied for longer (win!),even though you have consumed the same amount of calories. Thus helping you achieve your goals! Who knew?! So, ensure that you choose a plan below that brings you 200-500 calories below maintenance.
GET TONED
You want a firmer more sculpted body?
For losing a small amount of fat whilst gaining a little muscle, consistency is the key. This meal plan includes the widest range of meals. The variety keeps things fresh, exciting and assists in your adherence to your fitness goals. Yes! So, ensure that you choose a plan below that brings you in and around maintenance.
GAIN MUSCLE
You want to slide on some lean muscle?
In this meal plan, we use more calorie-dense foods and make sure between 29-34% of your calories are in the form of high-quality protein. To gain lean muscle you need to bein a calorie surplus and make sure you have adequate protein. Get it on! So, ensure that you choose a plan below that brings you 200-500 calories above maintenance.
All meal plans are customizable via our form which is sent post purchase.
- Choose the day you want to start
- Include fish dishes or prefer meat only
- Include a breakfast style meal as one of your meals
- Include a whey or vegan protein shake
MEAL PLANS
*15% discount applied when placing an order for 60 days or more
1350 calories
1550 calories
1800 calories
2000 calories
2250 calories
2450 calories
2700 calories
2900 calories
Health Guide
by body factory bali
FOOD PYRAMID:
HIERARCHY OF IMPORTANCE
- Control calories and bring awareness to calorie amounts for different foods and meals.
- High quality, nutrient dense whole foods to support gut health, optimise digestion, and boost energy and cognition.
- Diet adherence and long term sustainability through a variety of healthy but tasty meals and snacks.
- Control calories and bring awareness to calorie amounts for different foods and meals.
- Control Fat & Carbohydrate ratios. Correct micronutrient deficiencies.
- Meal Frequency & Timing.
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ENERGY BALANCE
(CALORIES)
This is a fundamental principle that determines weight loss, weight gain or no weight change
To lose weight we need to eat fewer calories than the calories we expend every day; very easy in theory, much harder to adhere to in practice.
DO YOU KNOW WHAT YOUR
DAILY CALORIE EXPENDITURE IS ?
How to calculate using your weight in Kgs:
Take your weight in Kg and multiple by 30.8, 33 or 35.2 = calories out (total daily energy expenditure).
(30.8 Sedentary 33 Moderately active 35.2 Very active)
How to calculate using your weight in pounds:
Take you weight in Lbs and multiple by 14, 15 or 16 = calories out (total daily energy expenditure).
(14 Sedentary 15 Moderately active 16 Very active)
FREQUENTLY ASKED QUESTIONS
What’s your philosophy and what kind of food do you offer?
We believe the best diet is a nutrient-dense whole food diet that tracks and brings awareness to calories and macros, reduces digestive inflammation and is sustainable enabling long-term adherence. For this reason, it is important to us that your meals are of restaurant quality and we keep things interesting, creative and delicious using high protein meals made only from the freshest and highest quality ingredients.
Because we care about your gut health which we think is fundamental to other aspects of health all our meals are gluten-free, we avoid the very highest FODMAP foods, we avoid all high lactose foods, we avoid all unhealthy refined sugars and we use only good quality fats and oils.
What are FODMAPs?
FODMAPs are found in many foods. They are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut which can trigger symptoms like bloating, gas and fatigue in people with more sensitive stomachs. Optimal digestion is crucial for health and performance.
It can however be a double-edged sword, whilst there are advantages to eliminating foods for improved digestive health there are also drawbacks to becoming nutrient deficient, this is why a healthy balance should be struck. High FODMAP foods include things like; onion, garlic, Legumes, cow’s milk, artificial sweeteners and wheat.
What are the Calories and Macros of the meal plans?
Our meals have different calorie options because no one person is the same and everyone has different goals. Depending on your selected Meal Plan the average macros will fall between the following ranges:
Protein: 29-34% | Carbohydrates: 25-31% | Fats: 37-43%.We offer so much variety in our meal plans that the macronutrients will vary slightly from meal to meal and day-to-day but we aim to hit your exact calorie amount.
How do you calculate calories and macros?
We calculate calories using The Atwater General Factor System
(This is the most universally accepted system for calculating calories).
The macro data comes from www.nutritionfacts.org and verified foods on www.myfitnesspal.com
Using the raw ingredient macro data we calculate the macronutrients of our meals using our customised macro calculator.
Can I customise my total calories or macro requirements?
We offer a wide selection of calorie options to suit most individual’s needs. All our meal plans are high in protein (29-34%), we have balanced carbohydrates (25-31%) and fats (37-43%) whilst delivering a variety of healthy, delicious meals.
If you would like to know the exact macro %’s of the meal plan you choose please contact us on WhatsApp.
Currently, we do not offer the option to individually customise the protein, carbohydrate and fat ratios.
Can I see or select the meals in advance?
To keep things interesting and exciting the meals you receive will be a surprise. We calculate the micronutrients and macronutrients of each meal and arrange these in a way to make sure they are balanced, enjoyable and delicious.
What if I have an allergy or food intolerance?
Our oats do not contain gluten (because oats do not contain gluten) but all of our food is prepared in a kitchen where products containing gluten are present. For anyone that is gluten intolerant, this won’t be a problem but it does mean we can’t cater to anyone that suffers from celiac disease.
For anyone that has a severe nut allergy, we are also unable to prepare meals for you as there are nuts present in the kitchen. We don’t’ use any high lactose foods but a few meals contain a very small amount of dairy from food sources such as butter or small amounts of cheese. A slight amount of dairy should be able tolerated by most lactose-sensitive people except for the most extreme and severe cases. Every meal has a nutrition label indicating if the meal is dairy-free or not.
Can I modify the dishes to accommodate my preferences?
All our meals are gluten-free, we avoid the highest FODMAP foods, we avoid all high lactose foods. We allow the option to substitute fish for other meats. We are unable to modify the dishes for specific preferences beyond this.
Can I swap any of the items from the meal plan?
BFB’s Meal Plan is constructed as a whole, to hit your calorie target with an optimal macronutrient ratio. The snacks and protein smoothies are designed to allow you to be flexible and consume your calories where you feel you need them the most throughout the day. They also add variety to support adherence to your food plan.
Why does the coconut oil in the sauce pots solidify at cold temperatures?
If refrigerated the coconut oil within some of the sauces will solidify. To best enjoy these sauces we recommend storing these sauce pots at room temperature and not in the fridge. If they are refrigerated and the coconut oil solidifies you can heat the sauce for 10 second in the microwaves or place the pots in warm water until liquid or leave out at room temperature for 10 minutes.
Minimum Order and Order Deadline?
Our minimum order is 3 active days. Orders can be placed any day of the week and your Meal Plan will start 3 days later, if you put you order in before 12pm it will start in 2 days. For example orders placed on Saturdays before 12 p.m will be received on Monday morning. Orders placed on Mondays will be received on Wednesday morning.
Pick-up and Delivery?
Your food will be ready for collection from Body Factory Bali Café from 8 am every day, Monday – Friday or Monday – Saturday.
We keep the food refrigerated before collection to ensure that you receive fresh food, 100% hygienic and how we intended for you to enjoy the meals. If you are unable to collect the meals yourself you can order a Go-Jek driver to collect and deliver your Meal Plan to your door.
The cut off time for holding your food in the Body Factory Meal Plan fridge, is 9 pm the same day. After 9 pm we are unable to store the food for you and it will be disposed of.
Meal Plan packages and cancellation policy?
Please note that all Meal Plans are to be paid in full, upfront and are non-refundable but can be transferred to a friend. Please also note, transfers must be organised by the person who purchased the Meal Plan and will remain under the name of the purchaser until the completion of the order.
Can I pause my Meal Plan?
You can pause you plan on any days you wish, we just need to be notified 2 days in advance.
If I purchase a discounted long term Meal Plan can I change my total calories week to week & how does this affect pricing?
For discounted 60 day and 12 day plans paid upfront, we can accommodate calorie changes mid plan moving between more and less expensive calorie options. This is calculated as follows:
Changing your meal plan package to a higher, more expensive calorie bracket.
Anytime you choose to move to a higher calorie bracket (e.g. after 2 weeks you would like to move from 2000 calories to the 2250 calorie Meal Plan package) there will be an additional flat rate fee of 45k per day for every Meal Plan day that you remain in the higher calorie bracket.
*Note: moving from 2000 calories to 2500 calories would mean moving up two calorie brackets = 90k/day.
Changing your meal plan package to a lower, less expensive calorie bracket.
Anytime you chose to move down a calorie bracket e.g. from 2900 to 2700 we will credit you an amount of 20k per/day for every Meal Plan day that you remain in the lower calorie bracket. This credit can be used towards future meal plan purchases or transferred to friends.
*Note: Moving from 2900 calories to 2450 calories would mean moving down 2 calorie brackets = 40k/day.
All Meal Plan changes will be effective from Monday of the following week. We require any changes before 12 p.m. Saturday which will be applied from the following Monday.
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