Ep. 153 - No-Stress Nutrition: Build a Meal Plan You’ll Actually Stick To

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Win At Weight Loss Podcast with Mitch Calvert

Mitch Calvert

148 episodes

3 days ago

Welcome to the Winning At Weight Loss Podcast, where we discuss the best fat loss strategies for 30+ year olds with worse genes than Chris Farley (like me!) Mitch Calvert is a Winnipeg-based fitness and mindset coach. He first found his spark in his early 20s, losing 60+ lbs before finding his mission was to help others do the same. Apart from his column in the Winnipeg Free Press, he’s been featured in Men’s Health and Muscle & Fitness magazine and has over 1,300 success stories & counting. Visit mitchcalvert.com to grab a free copy of his metabolism jumpstart crash course.

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Ep. 153 - No-Stress Nutrition: Build a Meal Plan You’ll Actually Stick To

Win At Weight Loss Podcast with Mitch Calvert

37 minutes 22 seconds

2 weeks ago

Ep. 153 - No-Stress Nutrition: Build a Meal Plan You’ll Actually Stick To

Sick of starting over every Monday?

Learn how to build a simple, flexible, and effective nutrition plan that actually fits your real life.

In this free workshop, transformation coach Mitch Calvert shares his proven framework for meal planning — without strict rules, boring meals, or unrealistic tracking.

If you're 40+ and want real results without burnout, this is for you.

🧠 What You'll Learn (Chapters):

(00:00) Welcome + Workshop Kickoff
(02:00) Why Most Meal Plans Fail
(04:00) Structured Flexibility: What That Actually Means
(05:55) The Big5 Habits for Fat Loss
(06:45) CAP Tracking (Calories + Protein)
(08:00) The Power of Two: Go-To Meals for Simplicity
(09:00) The Work-Back Method for Social Meals
(10:30) The 80/20 Rule (How Fries Can Fit!)
(12:45) The “Last Supper” Trap & Weekend Mindset
(14:10) Why Protein is the Ultimate Fat Loss Hack
(16:10) The Role of Fiber & Common Pitfalls
(17:20) Tracking Meals Out: Real Talk About Apps & Accuracy
(18:40) Perfect Plate Portion Strategy
(19:30) LIVE Meal Plan Build + MyFitnessPal Demo
(22:50) Daily Meal Example Walkthrough
(25:00) Healthy Fats, Cooking Oils & Protein Powder Tips
(26:30) Q&A: Cholesterol, Egg Yolks & Food Quality
(27:00) The 3 Phases of Transformation
(28:45) Why Most People Rebound — and How to Avoid It
(30:10) How to Play the Long Game (No More Crash Diets)
(32:00) Sleigh The Scale Challenge Overview
(34:00) What Clients Are Saying (Live Testimonials)
(36:00) Free Downloads: High Protein Breakfast + Meal Prep Guide
(37:00) Final Q&A + Wrap-Up

📥 FREE DOWNLOADS (mentioned in the video):

High Protein Breakfast Pack https://mitchcalvert.com/wordpress/wp-content/uploads/2021/02/Protein-Breakfasts-1-2.pdf

Meal Prep Made Easy Checklist: https://mitchcalvert.com/wordpress/wp-content/uploads/2024/10/Copy-of-LIVE-Nov-24-Meal-Prep-Checklist.pdf

👊 Want to Join the Sleigh The Scale Challenge and drop up to 11 lbs before Christmas?

Message “SLEIGH” to www.instagram.com/mitchcalvertfitness on IG or email mitch@mitchcalvert.com to learn more.