Bender Fitness Market Share Analysis for July 2026

Hi Everyone!This is a basic, sample meal plan.This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it. You know yourself best. If something is a trigger food for you try to avoid it. (For me it's Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don't eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to serving sizes listed on the packages of your food is one of the most important steps to creating a healthy diet. Good luck! I can't wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book. MelissaPS A diet isn't about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices. You may also enjoy: Bender Fitness Bikini Competition Diet, Abs Are Made in the Kitchen: Meal Prep and Melissa Bender DietCheck in on Facebook, Instagram or Twitter to let me know how you're doing with your goal!Sample Meal Plan-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)Optional: 15-20 Minutes of exercise prior to breakfastBreakfast: -Half cup oatmeal (measured uncooked-cooks to about 1 cup)-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)-optional 1/2 cup fruit-Alternate: Protein Pancakes-Coffee or Tea(about 300-400 calories)Have some WaterSnack (about 3-4 hours after breakfast)-Small Apple or handful of nuts or Nonfat Yogurt(100-200 calories)Water (about 1 hour before lu