Introducing Prototype Meal Plans

Mike Collette • October 13, 2020

Introducing: Prototype Meal Plans

By: Sam Russo (Prototype Nutrition Registered Dietician)

An advertisement for prototype training systems introducing prototype meal plans

One of the unique aspects of being a Registered Dietitian is the legal ability to prescribe meal plans. In many states, in order to prescribe a meal plan (what to eat and how much to eat aka a Diet Plan), you need to be a Registered Dietician. Creating Meal Plans is one of my favorite parts of my job because it feels like putting together a giant puzzle that helps you accomplish your goals! So, I wanted to give you a preview of what our meal plan program at Prototype will look like and why a meal plan can be a great option for you if you’re trying to dial in your nutrition.

 

What is and what is in a Meal Plan?

 

A meal plan at Prototype is an individualized, detailed prescription for every meal and snack that you’ll eat over a 14 day period. It is tailor-made to fit your specific goals, based on calorie and macronutrient needs. As a result, each meal plan looks very different. We create these in 14-day plans to give you enough variety AND consistency for you to be successful for the long term. This doesn’t mean this is for 14 days and you’re done, this means you will have 14 days of meals and snacks that you can fit into your lifestyle.

 

The meal plans at Prototype take all the guess-work out of eating. They typically include a list of the ingredients needed to make a meal, accompanied by the step-by-step instructions for the meal. Sometimes we’ll link more complicated recipes or specific ingredients as well. Here is an example of one day below.

A white sheet of paper with a recipe on it.

However, this is just one example of one day in a 14-day meal plan . Some days might have more of a focus on snacks, some days might have more of a focus on pre- and post-workout meals and some days might account for a weekend schedule instead of a workday schedule. As I mentioned, every single meal plan is made from the ground up for you as an individual, so it varies greatly. If you want more specific descriptions or need more flexibility in the diet, that can all be accommodated for. Again, this is specific for your lifestyle AND for your goals.

 

With 14 full days of meals and snacks, the meal plan lasts for two full weeks. However, it can be used as a cyclical menu. This means that it can be repeated for several months with only a few adjustments, depending on your goals. 

 

How can you get the most out of your meal plan?

 

Strict adherence to the meal plan will produce the best results. This, combined with frequent check-ins with your Prototype Nutrition coach, will help you reach your goals more easily. 

 

The BEST THING you can do is provide specific likes and dislikes, diet must-haves, meals you eat frequently, and a list of dietary restrictions so that the meal plan accurately reflects a diet you’d follow. If you can’t live without cream and sugar in your coffee, that’s something we can adjust for during the planning. The more information you provide, the better!

 

Why should you get a meal plan?

 

The bottom line is that we started Prototype Meal Plans to be a solution to one of the biggest problems we were seeing at Prototype. That problem was that many people want to know EXACTLY what to eat and how much to eat to help them reach their goals

Meal plans can be helpful for a variety of reasons and for a variety of goals. You might consider getting a meal plan if you want help with:

 

  • Adherence to macro counting (how to calculate your macros with what to eat)
  • Overall weight loss (how to stick to your calorie goal)
  • Management of underlying health conditions
  • Building muscle
  • Consistently working towards a goal
  • Removing the stress of deciding what to eat every day
  • Building healthier eating habits
  • And so much more!

 

If this resonates with you and you’re struggling we are here to help, AND right now, this is the best time to dial things in. The holidays are coming quickly, so why wait until January 1 to get on track?

We are only taking on a handful of Prototype Meal Plan clients at a time. If this is something you need, please book a FREE Nutrition Consultation with me so we can talk through the best options for you.

Previous Blogs

By Mike Collette February 9, 2026
Recovery isn’t new—our focus on it is. Explore a quick timeline from early stress science to burnout research to wearables and recovery studios.
By Mike Collette February 3, 2026
Sharang is a standout part of the Prototype community—steady, positive, and always putting in the work—and his commitment to consistency, camaraderie, and long-term progress makes him a perfect example of what PTS is all about. Below he answers some questions and shares his experience. Share your experience at Prototype—favorite memories, moments, or stories or what’s your favorite part/what do you look forward to? What stands out most about Prototype is the camaraderie. The members, especially in the 7AM and Noon classes, create a great balance of fun and focus. Everyone is friendly and supportive, but when it’s time to work, people take the WODs seriously and push themselves to improve. That combination can be hard to find. All the coaches play a huge role in setting that tone. My favorite moments are the everyday ones i.e. showing up, putting in the work together, leaving class feeling accomplished. What I look forward to most is continuing to train alongside people who genuinely enjoy the process and want to get better. “Because summer’s coming.” Who at Prototype has made the biggest impact on you and why? As a dad of two young daughters, the people who’ve made the biggest impact on me at Prototype are the women in the gym. They all train with confidence, strength, consistency and set a powerful example. It’s the kind of environment I hope my daughters grow up seeing where strength is normal and earned. What are your hobbies and activities outside the gym? I dabble a bit in photography, star gazing and love to travel. Playing atrocious golf. How has Prototype helped you or solved a problem for you? Prototype has helped me stay active. There’s a real sense of happiness and accomplishment after each workout, and that feeling has become addictive in the best way. Knowing I’ll leave class feeling stronger, physically and mentally, keeps me coming back. Prototype has turned working out from something I should do into something I genuinely want to do, which has made a huge difference in maintaining a sustainable fitness routine. What are your current fitness goals? Steady progress and longevity. If I can keep lifting, moving well, and feeling good years from now, I’ll consider that a win. I hope my future self will thank my present self. Favorite Quote If you can’t explain it simply you don't understand it well enough.
By Mike Collette December 30, 2025
Greg is an amazing part of our community — consistent, encouraging, and ready to get after it. He truly represents what the PTS community is all about. Prototype of the Month is well deserved! Below, he answers a few questions about his time at PTS. Share your experience at Prototype—favorite memories, moments, or stories or what’s your favorite part/what do you look forward to? I definitely look forward to that feeling of clarity after finishing up a workout. I feel ready to tackle the rest of the day. Sometimes I have trouble getting mentally ready for a tough looking metcon, but I always feel better afterwards. Who at Prototype has made the biggest impact on you and why? All the coaches and members are great, I look forward to seeing everyone when I am there, but the person who has made the biggest impact is Bridget Owens. She is my motivation and always pushes me to keep going and push myself to get better. What are your hobbies and activities outside the gym? I love cycling and mountain biking, the workouts at prototype have definitely helped improve my fitness so that I can do better on the bike even though I don’t get out as often as I would like. Also spending time with my family, grilling and BBQing when the weather is nice and getting to the beach in the summer. How has Prototype helped you or solved a problem for you? Prototype has helped enormously with my level of anxiety, I was really struggling when we first moved into town, the community and workouts at Prototype have been a life saver for my mental health. What are your current fitness goals? I want to get better at gymnastics, maybe get some toes to the bar. Favorite Quote Two Quotes: “Bone on bone, stack it” -Jon “Activate the lower half” -Brian
More Posts

Climb to New Heights

Prototype Training Systems is more than a gym - it is a lifestyle. Join us today!

Book Free No-Sweat Intro