Change Starts With MyFitnessPal Plans

Sarah Sung
by Sarah Sung
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Change Starts With MyFitnessPal Plans

Getting started on a health, fitness or weight-loss journey isn’t easy. In fact, getting started is probably the hardest part of the entire journey, especially when you don’t have a plan. Once you take the first few steps, the momentum can help carry you through to your goal.

That’s why MyFitnessPal offers a breadth of guided plans — from reaching your calorie goal to eating low carb to a progressive bodyweight plan — for users who are looking for a place to start and for guidance and accountability along the way. It’s the winning combo in this Premium app feature — and it’s helping MyFitnessPal users like you create healthy habits and see real results.

FIND YOUR STARTING PLACE WITH MYFITNESSPAL PLANS

We have nutrition plans, fitness plans and walking plans to help you reach your goals. These plans are your one-stop shop to help get you on the right track and form lasting habits that stay with you for a lifetime. With these plans, you’ll get daily reminders, have access to educational resources, and have a built-in accountabilibuddy. We don’t just tell you what to do; we tell you why you should do it, so you have a foundational understanding of total health and wellness. Here are our plans:

Get guidance, education and recipe recommendations to eat according to a specific diet or goal and form positive logging habits. It’s all about education and building a strong foundation.

Read about the plans on your smartphone to see which plan fits your goals, and click the link to preview each plan in the app:

REACHING YOUR CALORIE GOAL

If you set a new calorie goal, but you’re having trouble meeting it, this plan offers filling and satisfying meal and snack choices so you’re not feeling hungry at any point throughout your day.

PREVIEW THE PLAN IN THE APP: Reaching Your Calorie Goal

BUILDING HEALTHY HABITS

No matter your goal, this plan sets you up for healthy habit-forming success. It could be incorporating three servings of fruits and veggies a day, identifying added sugar and replacing it with satisfying alternatives or recognizing your cravings — whatever habits you want to pick up and sustain every day.

PREVIEW THE PLAN IN THE APP: Building Healthy Habits

HEALTHY KICK START

Start your health journey off on the right foot by focusing on the basics: reducing your added sugar intake and eating more fruits and vegetables. Our registered dietitian helps you stay on track with easy daily goals and tips, meal inspiration and accountability.

PREVIEW THE PLAN IN THE APP: Healthy Kick Start Plan

INTRO TO MACRO TRAINING

From high-protein to keto, you’ll learn which macro breakdown is best for you and how to hit your macro goals.

PREVIEW THE PLAN IN THE APP: Intro to Macro Tracking

LOW CARB

Ease into low-carb eating in just four weeks using our Meal Planner tool to slowly scale back on carbs in a healthy, sustainable way. By Day 28, you’ll be able to confidently plan and cook low-carb meals and choose foods that fuel your body best.

PREVIEW THE PLAN IN THE APP: Low Carb

HIGH PROTEIN

This plan builds a diet with more protein. We’ll help you pick recipes, meals and snacks that fit your goals. To support fiber intake, this plan includes fruits, vegetables, grains and legumes. We also provide vegetarian options.

PREVIEW THE PLAN IN THE APP: High Protein

SUPPORT YOUR IMMUNE SYSTEM

Learn what foods and nutrients can help support a healthy immune system and ensure your body is well-equipped to respond if you get sick.

PREVIEW THE PLAN IN THE APP: Support Your Immune System

ECO-FRIENDLY EATING

This plan offers small changes you can make toward a greener, more sustainable future for the planet. In two weeks, you’ll have cut your diet-related carbon footprint by the equivalent of 15 miles of driving. You’ll also learn to use less plastic, waste less food, and recycle more efficiently.

PREVIEW THE PLAN IN THE APP: Eco-Friendly Eating

Consistency is the name of the game when it comes to making healthy changes in your daily habits, especially where movement is concerned. Whether you’re doing strength training or focusing on building your step count, our plans will help you meet your fitness goals.

Read about the plans and follow the link to preview each plan in the app:

PROGRESSIVE BODYWEIGHT

With this progressive bodyweight workout guide, the exercises stay the same but your timing, focus and overall workout are entirely different every week. You’ll build your fitness anywhere, no equipment necessary.

PREVIEW THE PLAN IN THE APP: Progressive Bodyweight

PROGRESSIVE DUMBBELL

For this two-week program, we narrowed down thousands of options to 12 basic exercises that challenge all of the body’s foundational movements. You’ll gain strength through slow and controlled movements — using only dumbbells.

PREVIEW THE PLAN IN THE APP: Progressive Dumbbell

LOW-IMPACT

This 4-week plan guides you through calorie-burning, strength-gaining exercises to make your bones and joints happy.

PREVIEW THE PLAN IN THE APP: Low-Impact Plan 

28-DAY FITNESS GOALS PLANS

This 4-week fitness plan helps you focus on strengthening a particular group of muscles to prime your body for physical activity.

  • Core — Strengthen your core, improve your posture and build your hips to power you through the miles with this plan.
  • Total Body — This comprehensive plan helps improve your flexibility, build strength across the upper and lower body, and develop power.
  • Strong Glutes and Thighs — Gain strength through your hips, thighs and glutes with these leg-focused workouts.
  • Upper Body — This plan challenges the strength of your shoulders and arms while also testing their range of motion.

PREVIEW THE PLANS IN THE APP:

Core
Total Body
Strong Glutes and Thighs
Upper Body

WALKING PLANS

Each of our walking plans aims to increase your daily step activity to 6,000, 9,000 and 11,000 steps. Building your step count has been shown to help shrink your waistpromote relaxation, and boost energy levels. These plans will help you make more steps a regular part of your daily life.

PREVIEW THE PLANS IN THE APP:

6K Step Count
9K Step Count
11K Step Count

Make progress on nutrition and fitness goals with our “Plans” feature in the MyFitnessPal app for daily coaching and easy-to-follow tasks. 

About the Author

Sarah Sung
Sarah Sung

An avid runner, cyclist, swimmer, yogi and all-around gym rat, Sarah has written lifestyle, health and fitness content for publications including AFAR, San Francisco Chronicle, Sonima and UrbanDaddy. Now she manages editorial for MyFitnessPal and MapMyFitness. In her spare time she teaches indoor cycling in San Francisco and has raced in triathlons in California and Hawaii. Traveling and checking out the latest dining scene are always high on her to-do list.

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