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feeding schedule


You eat at set times. This ensures regularity, which reduces the feeling of hunger. you eat all calories within 10 hours of each other. This way you reap the benefits of intermittent fasting.

9:00 breakfast

35 grams of protein
+/- 400 kcal

11:30 snack

25 grams of protein
remaining kcal

14:00 lunch

35 grams of protein
+/- 400 kcal

16:30 snack

25 grams of protein
remaining kcal

19:00 dinner

35 grams of protein
+/- 400 kcal


The base is 1200 kcal per day. Under “remaining kcal” you can eat something that will increase the number of kcal supplements to your daily energy consumption. (your energy usage can be found in the mail) You can track this with the Food app. Our meals are also included here. (The profile you choose doesn’t matter. You only use the app to calculate snacks and your own breakfast)


You eat 5 times a day to increase the metabolism and thus burn more fat cells. Make sure you stay within the 10 hour time frame.


You eat Smart Meals 5 out of 7 days a week. This way you can be sure that you are getting the right macronutrients. 2 days a week (weekend) you can decide for yourself what you eat. Please note that you do not exceed your daily energy consumption. You can keep track of this with the app.


You only drink alcohol 1 day a week and a maximum of 4 glasses. More alcohol promotes fat burning at least 24 hours. In addition, 4 catering glasses quickly count more than 600 kcal. Never mind the glasses you pour yourself (full)!


You walk for at least half an hour a day. Every more minute you walk is a profit! love you more running or another sport? That is of course no problem. It is best to walk after dinner. Then switch more quickly to the benefits of intermittent fasting.

Ask? Contact us by mail

Breakfast examples

Did you choose the option without breakfast? Then we have a few examples. (also as a snack)

Breakfast & lunch options we offer

Low-calorie snacks

With these snacks you can maintain weight loss and dry training more easily!

The first 5 are so low in calories that it takes as much energy to process as it produces. So you can eat these almost unlimited.

Make sure you have some of these snacks within reach.

The energy value is based on 100 grams.


13 kcal


17 kcal


18 kcal


19 kcal


19 kcal

Bell pepper

26 kcal

Rice waffle

27 kcal ps

corn waffle

26 kcal ps


29 kcal


30 kcal


33 kcal


36 kcal


37 kcal


37 kcal


39 kcal


54 kcal


54 kcal


57 kcal


75 kcal


76 kcal ps

About Smart Meals

Smart meals

We want to make healthy eating as easy as possible for you. That’s why our dieticians have designed ready meals with a balanced ratio of protein, carbohydrates and healthy fats. 100% natural food from only the best ingredients. Tasty meals delivered in 1 working day and warmed up in  only 5 minutes .

Sports & Health Goals

Do you want to lose weight , build muscle , get in better shape or just eat healthy ?
For each purpose, the ratio of nutrients you should eat is different. For example, when you lose weight, you eat fewer carbohydrates than when you build muscle. Soon you can no longer see the forest for the trees. With Smart Meals you always get the right nutrients for your goal . Stop counting calories, weigh ingredients and look for healthy recipes. The perfect meal for your purpose on the table in 5 minutes.

Freshly Frozen

The ingredients are prepared within 48 hours of harvesting , after which it is immediately frozen via shock freeze . Thanks to this modern method, the nutrients are preserved as much as possible. The taste of the meal is wonderfully fresh after heating.
Shopping , cooking and washing dishes are a thing of the past. This quickly costs an hour a day . More time for sports, friends and family. The meals can be kept for 3 months at -18°C . Store them easily in the freezer for when it’s not convenient for you to cook.

96% less plastic

Smart Meals are packed in biodegradable menu dishes.  Only the label and foil are made of thin plastic. Around the carbon footprint  In order to keep it as small as possible, we also only use green energy . Less plastic and emissions than other ready meals. Together  working on a better world .

100% natural

Meals are prepared with natural products . No butter or oil is used during the preparation. This way we avoid unnecessary calories .
When seasoning, no salt or sugar is added , but only healthy spices are used. Contains only naturally occurring salt & sugar.

Protein, Carb & Veggie bags