Most Fit Kitchen meal plans follow a balanced macro approach of roughly 30 percent protein, 30 percent carbohydrates, and 40 percent fat. These ratios may vary slightly day to day to maintain variety while staying within the general target ranges.

Fit Kitchen offers three core meal plans designed for different goals:

Lean Plan
Best for weight loss or maintaining a lean physique. This plan features lower calorie, lower fat meals.

• Small: 1300–1500 calories per day

• Large: 1650–2000 calories per day

Everyday Plan
Ideal for overall health and weight maintenance. This plan includes a balanced mix of Lean and Performance meals.

• Small: 1600–1800 calories per day

• Large: 1800–2100 calories per day

Performance Plan
Designed for athletes or individuals with high activity levels who want to build muscle or increase calorie intake. This plan features higher calorie, higher fat Performance meals.

• Small: 1700–2000 calories per day

• Large: 2200–2500 calories per day

The primary difference is protein quantity and overall portion size.

• Small meals include about 3 oz of protein

• Large meals include about 5 oz of protein, along with more carbs and vegetables

Some meals, such as Power Tacos and select salads, are available in only one size.

Approximate calorie ranges:

• Small Lean: 250–350 calories

• Small Performance: 350–500 calories

• Large Lean: 400–500 calories

• Large Performance: 500–800 calories

Yes. If you have specific macro goals, our nutrition team can create a customized meal plan for you. Email us with your targets and we will provide a sample plan and pricing options.

Please note that pricing may vary slightly from our standard plans, especially if your macro requirements call for higher protein or other adjustments.

Yes. If there’s an ingredient you want to avoid or a dietary preference you follow, we can customize your meal plan accordingly. When ordering, you can select common preferences like No Fish, No Spicy, or No Pork. If your preference isn’t listed, just email us after placing your order and we’ll make sure meals containing that ingredient are not included.

Please note that we cannot modify individual menu items (for example, removing peppers from a specific dish) because our meals are batch prepared. In this case, that meal would simply be excluded from your plan.

We don’t offer additional discounts specifically for repeat meal plan customers because our meal plans are already discounted by about 8 percent compared to ordering meals individually.

However, you can save more through our Fit Rewards program. You earn points with every purchase, move up reward tiers, and redeem points for discounts, merch, free samples, nutrition consultations, and other perks. Check out the Fit Rewards page for full details.

We can’t guarantee a specific delivery time because routes change based on order volume each week. Some deliveries are handled by Fit Kitchen drivers and others by our partner, Deeleeo, which can also affect timing.

You’re welcome to request a general preference (for example, “before 3 pm”), and we’ll pass it along to the driver, but we cannot ensure it will always be met.

If you won’t be home during the delivery window, you can leave a cooler outside for your meals. In summer, this helps keep meals cold longer. In colder months, the insulated bag and ice packs included with your delivery will keep meals chilled for a few hours.

Yes. Our standard meal plans cover 3, 6, or 7 days per week, but we can adjust any plan to fit your routine. If you’d rather receive 4 or 5 days of meals each week, or prefer a longer plan such as 2 weeks or 6 weeks at a time, we can set that up.

Just email us at eatfit@fitkitchen.ca and we’ll build a custom schedule that works for you.

Results vary from person to person, and consistency is the biggest factor. Your calorie intake, physical activity, sleep, stress, and alcohol consumption all play a role in how quickly you’ll see progress.

For weight loss, a moderate, sustainable goal is 1–2 pounds per week. Research shows that slower, steady weight loss is more likely to stay off long term.

As an example, if you typically eat around 2000 calories per day and switch to approximately 1500 calories using our Small Lean Meal Plan, you could reasonably expect to lose around 20 pounds in 6 months, assuming consistent habits and no major lifestyle changes.

Protein needs vary based on your age, activity level, and fitness goals. While the older guideline recommends 0.8 g of protein per kilogram of body weight, many experts now encourage higher intake for better health and performance.

Here are general recommendations:

• Adults 18–65 years: 1.2 g/kg per day

• Adults 65+ years: 1.3 g/kg per day

• Endurance athletes: 1.2–1.6 g/kg per day

• Strength or power athletes: 1.6–2.0 g/kg per day

Fit Kitchen meal plans typically provide 25–30% of calories from protein, which is enough for most adults.

• Small Lean Plan: ~100 g of protein per day

• Large Lean Plan: ~130 g of protein per day

For example:

• A 150 lb (68 kg) person would meet ~1.4 g/kg per day on the Small Lean plan

• A 200 lb (91 kg) person would meet ~1.4 g/kg per day on the Large Lean plan

Unless you’re a competitive athlete or bodybuilder, this level of protein is more than sufficient to support a healthy diet.

Not necessarily. Low carb or keto diets can support weight loss because they often reduce overall calorie intake, but you can still lose weight while eating carbs. What matters most is being in a calorie deficit — consuming fewer calories than your body uses.

Research shows that the ratio of carbs, fats, and protein doesn’t significantly impact weight loss as long as total calories remain lower than your daily expenditure.

Some people feel fuller on higher protein or higher fat diets, while others feel satisfied eating whole grains and fibre rich carbs. Foods like quinoa, oats, and legumes may be higher in carbs but release energy slowly due to their fibre content, helping you stay full longer.

Fit Kitchen meal plans typically provide about 30 percent of calories from carbohydrates, mainly from whole grains, legumes, and fruit. You can choose a lower carb plan if you prefer, but it’s not required for successful weight loss.

Our standard meal plans provide about 30% of calories from carbohydrates each day. Most of these carbs come from sources like whole grains, legumes, and fruit or dried fruit.