Auto-delivery is like putting your weight loss on auto-pilot. You’ll enjoy the convenience of getting a new box automatically sent to you every 28 days. Cancel anytime by calling 1-877-354-9283.

Your first box includes a delicious assortment of done-for-you meals along with snacks and shakes. You get 22 breakfasts, 22 lunches, 22 dinners and 22 snacks, along with 7 protein shakes to enjoy during your first week. That’s a total of 95 servings. Following your first month, each box will include 20 breakfasts, 20 lunches, 20 dinners and 20 snacks. For the best results, we suggest spreading your food across a span of 28 days, filling in your remaining meals and snacks with easy options you prepare at home or enjoy at restaurants.

PowerFuels and SmartCarbs are both required grocery food additions that you will supplement your meal plan with.

PowerFuel grocery add-ins consist of high-quality proteins that contain essential amino acids, and healthy fats. They digest slower and help you stay full longer while providing an excellent source of protein. They also contribute to muscle tone which, in conjunction with daily activity, can help you feel strong. PowerFuels consist of items like meat, fish, dairy, and nuts. Serving sizes should contain 80-120 calories with at least 5 grams of protein OR contain 8 grams of total fat (with no more than 4 grams of saturated fat).

SmartCarb grocery add-ins are carbohydrate sources that register low on the Glycemic Index, and are digested more slowly, helping you to keep fuller longer. They consist of things like brown rice, wheat pasta, grains and fresh fruit, and starchy vegetables such as beans and potatoes. Serving sizes should be 80-120 calories with at least 1 gram of fiber. Because fruits offer nutrients, vitamins and minerals that are essential to optimal health, our weight loss program does promote eating one to two servings of fruit as part of your SmartCarb servings each day.

Check out the Grocery Guide section of your dashboard for a full listing of PowerFuels, SmartCarbs and other grocery food additions with specific foods and their serving sizes.

Wellina doesn’t just teach you how to lose weight. We also teach you how to keep it off!

That’s why Wellina includes Flex meals. They give you variety, flexibility and teach you healthy habits for lasting weight loss success.

Flex meals give you the freedom to dine out or enjoy healthy, home-cooked meals throughout the week. Instead of eating an entrée from Wellina, Flex meals are meals that you create or order out by following our simple guidelines. Recreate a family recipe or hit up your favorite restaurant!

As you lose today, you are learning a new way to eat and to prepare food for yourself. Flex meals help you practice your new knowledge about healthy ingredients and portion sizes. They help you get ready for a lifetime of eating well and maintaining your healthy weight.

Check out the Flex meal section of your dashboard to find out more.

The term “Extra” refers to low-calorie options that you can use to spice up your meal plan or satisfy a craving. To be deemed an Extra, a food will have between 10 to 35 calories per serving. But because too many servings of low-calorie foods can easily lead to diet destruction, you are advised to limit your Extras to three servings a day.

“Free foods” are condiments, beverages and spices that add flavor to your dishes, but have fewer than 10 calories per serving. Because these foods are so low calorie, and because it isn’t likely that you’re chowing down on condiments, these foods are unlimited.

You can find a full listing of these in the Grocery Guide section of your dashboard.

While we recommend drinking at least 64 oz. of water per day, you can additionally drink other low or no-calorie beverages, including caffeinated beverages. Make sure to keep these under 10 calories a serving. Black coffee, tea, zero calorie energy drinks and diet sodas are permissible but still make sure to drink all your water!

Regular physical activity is an important component to lifelong weight management and overall health. Though it is not required, we do recommend 30 minutes of activity per day.

You can do this all at once or break it down into three 10-minute sessions.

By incorporating 3 quick, 10-minute activity sessions into your day, you can reap the benefits of regular exercise without making a 30-minute commitment all at once.

Sneak 10 minutes of activity in before work, 10 minutes at lunch and 10 minutes after work. Or, if it works better with your schedule, you can spread them throughout your workday—whatever works for you!

Make sure to choose an activity you enjoy, and you’ll be more likely to do it!

Note: Vigorous physical activity is not recommended during Fast5 week. Consult with your doctor before engaging in any kind of physical activity.

Wellina is a total wellness solution. That means, in addition to our done-for-you meals, snacks and shakes, you’ll enjoy access to coaching support by emailing coachingsupport@trywellina.com.