How-to Guide

Lean Maintenance Diet

Diet Guidelines

Food and Prep

  • Eat a Mediterranean-style diet focusing on approved fresh, whole foods.
  • Eat a protein-rich breakfast every day (4+ Protein Units).
  • Begin each meal with a raw vegetable or fruit.
  • Limit added fat to one tbsp. per meal, plus one additional tsp per cup of vegetables.
  • Avoid most baked goods.
  • Drink water, coffee, and tea, but avoid sweetened beverages and limit alcohol.
  • Favor low-heat cooking methods such as stewing, steaming, boiling, and poaching.
  • Eat until comfortably full, but no more.

* Find more information on the Lean Maintenance Diet Ideal Weight Program Materials

Lifestyle Guidelines

Physical Activity

Maintain an Activity Score of 100% or greater. This score combines:

Daily Steps: Walk 10K steps per day (or set another step goal that is right for you under settings).

Weekly Exercise: Any exercise that you like to do can be easily captured in our Activity Tracker (tutorial).


Hit your bedtime and sleep period duration goals in the sleep tracker:

Duration in Bed: Be in bed for the amount of time you need to feel rested.

Sleep Timing: Maintain consistent timing of when you go to bed and when you wake up.

Smart Light Rhythm: Expose yourself to bright daylight for at least 30 minutes a day. In the evening, dim the lights to reduce overall light intensity and consider using blue blocking glasses or amber-toned light bulbs two hours from bedtime. At night, keep your sleep environment cool, quiet, comfortable, and dark.

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