How it works

In 3 simple steps


Complete A Simple Questionnaire

Tell us about your food preferences, dietary needs, schedule, and weight loss goals. Don't worry, your plan will still include your favorite fast foods and restaurants in moderation.

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Get Your Custom Weekly Meal Plan

Our expert will design a 7-day meal plan just for you that hits your calorie and macronutrient targets. Enjoy a full day of meals and snacks tailored to help you lose weight without sacrificing the foods you love.

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Make Tweaks If Needed

We'll send your personalized plan within 3 business days. If you want any changes, just let us know within 24 hours of receiving it. We'll revise your plan to ensure you absolutely love your customized weekly meals.

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Choose Your Diet






& More!

Daily Total

1880 calories

99g Fat

211g Carbs

107g Protein


400 Cal

30g Fat

20g Carbs

25g Protein


300 Cal

12g Fat

33g Carbs

15g Protein


700 Cal

40g Fat

55g Carbs

60g Protein


250 Cal

0g Fat

65g Carbs

3g Protein

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Custom Meal Plans

Eating healthy and losing weight is easier when you have a weekly meal plan tailored to your needs. Our customized plans take the guesswork out of nutrition so you can reach your goals.
Your weekly plan includes breakfast, lunch, dinner, and snacks for 7 days. All meals cater to your nutritional needs, preferences, schedule, and goals. Yes, your favorite fast foods can be included too!
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Custom Meal Plan Image
Stop stressing about what to eat. Get proven meal plans designed for your body and taste buds. Due to high demand, expect your personalized plan within 3-4 business days after ordering. Take the guesswork out of healthy eating. Get started now!
Complete a questionnaire and our meal plan experts will design a customized plan to help you:
Lose Weight
Build Muscle
Eat A More Balanced Nutrition
Maintain A Healthy Lifestyle

Results speak louder than words

Check out these folks that brought the shreds

Real results from real people

Check out what others are saying about us

Omarr Guzman

Tommy Nguyen

Want to know more?

Bring The Shreds is a constant source of motivation and knowledge. They know what it takes to reach your goals and helps you get there through proper nutrition and exercise. Let them help you get where you want to be!

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Milton Arcos

Bring The Shreds has been instrumental in educating me on living the IIFYM lifestyle. I was working out but not seeing results until Louis. He explained the importance of macros and that an occasional cheat meal won’t hurt you. Their recipes are tasty yet macro friendly to the point where it feels like cheating! And they’ll always be there to push you when you hit the inevitable slump.

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Tommy Ye

If you want real results, Bring The Shreds is without a doubt the company to go to. They’re very knowledgeable in all aspects of accomplishing your fitness goal and has taught me everything I need to know to reach my goals.

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Megan Macale

I was motivated by Bring The Shreds to get back into fitness and their blog has helped even more. I learned from them that your diet doesn’t have to be boring by learning how to track your macros. The journey is a marathon, not a race.

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Alvin Quach

Louis has provided me great insight on how to track my macros while keeping a healthy balance, eating foods I enjoy. He does a great job on finding healthy alternatives for the typical snacks that most people didn't know existed. It's all about a healthy balance, building a habit to continue tracking on a daily basis. Louis is a wealth of knowledge when it comes to building a workout plan to fir your needs. I've Seen great results since working with him but most importantly happier. Thanks Louis!

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Enrique Parra Jr

Louis motivated me to get back into fitness and guided me throughout my weight loss journey. Very creative with his lunch recipes. It doesn’t always have to be plain chicken breast and steamed broccoli! The main thing that I learned from Bring The Shreds is that Rome wasn’t built overnight and neither is your body. Be consistent and have patience.

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Tommy Nguyen

If you want to lose weight, but struggle with dieting then Louis is your man. I first heard of counting macros and “flexible dieting” from him, and it has made life so much easier for me. I’ve personally known Louis since he began his fitness journey so I know for a fact that his method of exercise and nutrition is very effective.

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Dr. Noel Romo

I’ve struggled with weight cycling my entire life. I have tried every fad diet and exercise plan but never truly found success. That all changed when I started working with Louis and Bring the Shreds. Louis unlocked something in me that no other program or trainer ever could. He taught me that I could still eat all of my favorite foods and find success. Together we trialed different meal plans and routines until we found the most optimal and effective plan for me. He created a personalized set of goals and would regularly check in on my progress. Every check-in left me feeling empowered and ready for more. He transformed something within me that helped me reverse decades of bad habits and helped me reach breakthroughs both mentally and physically. Louis made my personal success a priority and I’m forever thankful for that. I’m not the person I was yesterday and that is all thanks to Louis and Bring the Shreds.

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Pablo Hernandez

I’ve never been as consistent as I’ve wanted in the gym. My diet? Don’t even get me started on my love for Taco Bell! However, with Louis’s help and motivation, I was able to get all of the above back on track and I’ve never felt better! I’m a work in progress, but Louis has taught me that the journey is just as important as the destination! I feel a little stronger every day and it’s all thanks to Louis!

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Angela Rahmani
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Meet coach Louis

If you’re anything like Louis, you love food. Especially the types of food that isn’t necessarily the “healthiest” for you.

As Louis went along his fitness journey, he tried all the latest diets. Even though he stuck to a strict plain and boring diet, ate every 2 hours, done everything he heard he was supposed to do, he didn’t have the results he wanted like he saw in the magazines with the nice abs. He thought he had to give up his favorite foods to see the best results.

It wasn’t until he learned about tracking calories (specifically macronutrients) where he saw the best results of his life without sacrificing any of his favorite foods!

Everyone that he has coached, from ex-athletes to working moms, he realized they all could benefit from finding the perfect diet for themselves. What was amazing is sharing the flexible dieting principles with each of them, they all had unbelievable success with this “diet” style. He wants to reach out to many more and let everyone know that it is all about moderation, not deprivation.

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Get your macronutrients breakdown

Fill out the form below to get a preview of your recommended daily calorie and macronutrient breakdown.



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