The SendFit blog
Meal planning guides for coaches
How to build meal plans, set macros and keep clients on track, written for online fitness and nutrition coaches.
Latest Meal planning
How to Calculate the Macros of a Recipe (Step by Step)
Raw weights, reliable per-100 g values, totals, servings by weight, cooked vs. raw rules and the mistakes that throw recipe macros off, with a worked example.
·7 min read
How to Review Client Workout Logs Without It Taking All Evening
A daily five-minute routine and a weekly check for completion, progression, swaps and notes, so every client feels watched without the busywork.
·3 min read
Nutrition scienceFlexible Dieting vs. Meal Plans: Which Works Better for Your Clients?
The pros and cons of structured meal plans and flexible dieting, which clients suit each, and the hybrid approach that works for most coaching clients.
·3 min read
Client successEating Out on a Meal Plan: Rules That Keep Clients on Track
Three ways to handle restaurant meals, ordering rules clients can remember, how to estimate without labels, better choices by cuisine, and what to say afterwards.
·6 min read
Nutrition scienceDiet Breaks and Refeeds: How to Use Them in a Fat Loss Phase
What diet breaks and refeeds are, what the research supports, who benefits, and step-by-step scheduling with worked examples for each.
·7 min read
Coaching businessHow Much to Charge for Meal Plans as an Online Coach
How to price meal plans and nutrition coaching: start from your time, add value and market checks, and use packages and tiers instead of one-off plans.
·4 min read
Meal planningHow to Build a Budget Meal Plan for Clients
Hit the same protein and calorie targets with cheaper food: the protein sources that cost least per gram, strategies that cut the bill, and a sample day.
·6 min read
TrainingProgressive Overload for Online Clients: Simple Rules You Can Check Remotely
Double progression, effort targets for beginners, sensible weight jumps and lighter weeks, plus how to check from the logs that clients progress.
·4 min read
Meal planningHow to Build a Muscle Gain Meal Plan for Clients
How to set a lean surplus, protein, carbs and fat for muscle gain, make extra calories easy to eat, plan food around training and adjust as clients progress.
·4 min read
Client successNutrition Coaching Onboarding: The First 7 Days With a New Client
A seven-day onboarding you can run for every client: welcome and intake, a short call, the plan within 48 hours, early fixes and the first check-in.
·6 min read
Nutrition scienceIntermittent Fasting for Coaching Clients: What the Evidence Says and How to Plan It
What research shows about fasting and fat loss, who it suits and who should avoid it, and how to build a 16:8 plan that still hits protein and training.
·6 min read
Client successNutrition Coaching Intake Form: What to Ask New Clients
What to include in a nutrition coaching intake form: health screening, goals, body data, routine, food preferences, practical limits and a three-day food log.
·3 min read
Meal planningVegan and Vegetarian Meal Plans for Clients: Hitting Protein Without Meat
How to reach a real protein target on a plant-based plan, the foods that do the work, the nutrients to watch, and a 2,000 kcal vegan day at 135 g of protein.
·6 min read
TrainingHow to Send Workout Programs to Clients (Without PDFs, Spreadsheets or Another App)
PDFs, spreadsheets, messages, apps or one private link: what works for delivering workout programs on a phone, and how clients log their sets.
·5 min read
TrainingWorkout Program Templates for Online Coaches: 7 Splits and When to Use Each
Full body, upper/lower, push/pull/legs, glutes, dumbbells at home and bodyweight: who each split suits and how to adapt a template for one client.
·4 min read
TrainingHow to Write a Workout Your Client Can Follow on Their Phone
One line per exercise: sets and reps, load or RPE, rest times, supersets and exercise videos, written so clients can follow them mid-session.
·4 min read
Nutrition scienceClient Stopped Losing Weight? How to Adjust Macros Through a Plateau
How to tell a real plateau from normal fluctuations, what to check before cutting calories, and how much to adjust macros when a client's weight loss stalls.
·4 min read
Client successFood Swaps and Substitutions: Flexibility Without Breaking the Plan
How to build swap lists by macro role with portion equivalents for protein, carbs and fat, how to present them, and where swapping should stop.
·6 min read
Nutrition sciencePre- and Post-Workout Nutrition for Clients: What Actually Matters
What to eat before and after training, what the anabolic window really is, how to shape normal meals around sessions, and when timing matters more.
·6 min read
Client successNutrition Check-In Questions to Ask Clients Every Week
The weekly check-in questions that tell you what's working: numbers, adherence, hunger, energy, sleep and obstacles, plus how to turn answers into plan changes.
·3 min read
Nutrition scienceHow to Calculate TDEE for Clients (and Why the First Number Is Always a Guess)
How TDEE is estimated, which equation to use, how big the error really is, and how to calibrate the real number from a client's own weight and intake data.
·6 min read
Meal planningHigh-Protein Meal Plans for Clients: How to Hit the Target Without Boring Food
How to set a protein target, the foods that actually reach it, how to spread protein across the day, and a 2,000 kcal sample day at 160 g.
·6 min read
Client successHow to Send Meal Plans to Clients: PDF, App or Link?
PDF, shared doc, coaching app or web link: what each does to adherence, a side-by-side comparison, and how to deliver a plan clients actually open.
·6 min read
Coaching businessHow to Get Nutrition Coaching Clients Without Paid Ads
Where nutrition coaching clients really come from for a solo coach: your offer, current clients, referrals, partnerships, content, and a two-hour weekly routine.
·6 min read
Coaching businessDo You Need a Nutrition Certification to Write Meal Plans?
The legal question vs. the practical one, what a certification does and doesn't do, the common options compared, and five questions to ask before you buy one.
·5 min read
Client successHow to Track Client Progress Beyond the Scale
What to measure, how often, and how to read it: weekly weight averages, waist, photos, performance, adherence and a decision tree for every check-in.
·6 min read
Nutrition scienceCarb Cycling for Clients: When It Helps and How to Set It Up
What the evidence says about carb cycling, which clients it suits, and a worked example that keeps weekly calories and protein identical to a flat plan.
·7 min read
Meal planningMeal Plans for Busy Clients: Fast Meals, Minimal Cooking, Still on Target
How to build a plan around a client with no time: a simpler structure, no-prep foods, batch cooking twice a week, and a sample day with 25 minutes of kitchen time.
·6 min read
Meal planningHow to Build a Weight Loss Meal Plan for Clients
A step-by-step method for weight loss meal plans clients can stick to: the right deficit, high protein, filling foods, flexible meals and weekly adjustments.
·4 min read
Meal planningHow to Create a Meal Plan for Clients: A Step-by-Step Guide for Coaches
A repeatable process for building client meal plans: intake, calorie and macro targets, meal structure, food choices, delivery and adjustments.
·6 min read
Nutrition scienceHow to Calculate Macros for Clients (With a Worked Example)
The steps coaches use to set calories, protein, carbs and fat for a client, from BMR and activity level to goal adjustments, with a full worked example.
·5 min read
Nutrition scienceRest Day Macros: Should Clients Eat Less on Rest Days?
When it makes sense to lower calories on rest days, how much to cut, which macro to adjust, and how to set training and rest day targets without confusing clients.
·4 min read
Client successWhy Clients Don't Follow Meal Plans (and 9 Fixes That Work)
Most meal plans fail because of the plan, not the client. Nine practical fixes that make plans easier to follow, from food choices to delivery and check-ins.
·4 min read
Coaching businessMeal Plan Templates vs. Custom Meal Plans: What Works for Online Coaches
Templates are fast, custom plans fit better. How to combine both into a system that scales and still feels personal to every client.
·4 min read
Coaching businessHow Online Coaches Can Cut Meal Planning Time From Hours to Minutes
Where meal planning time actually goes, and a workflow to cut it down: a recipe library, calorie-band starting points, reusable days and better delivery.
·4 min read
Meal planningMeal Plan Template for Clients: A Simple Structure You Can Reuse
A reusable meal plan template for coaches: what every client plan should include, with example targets, meal slots, swap lists and notes that keep clients on track.
·5 min read
Coaching businessCan Personal Trainers Give Meal Plans? Scope of Practice Explained
What personal trainers can and can't do with nutrition: general guidance vs. medical nutrition therapy, how rules differ by country, and how to stay in scope.
·4 min read
Nutrition scienceHow Much Protein Do Your Clients Need? A Practical Guide for Coaches
Evidence-based protein targets for fat loss, muscle gain and older clients, how to handle higher body weights, and how to spread protein across the day.
·4 min read
Coaching businessMeal Planning Software for Coaches: 10 Things to Look For
How to choose meal planning software for your coaching business: the 10 features that matter, the questions to ask, and how to run a useful free trial.
·4 min read