What Are Flex Calories And How Do I Use Them?

While we recommend to add milk or yogurt to our meal plans to round out the protein, calcium, and vitamin D, we also allow these dairy additions to be used as “flex calories.” On the 1200 calorie meal plans, the dairy addition equates to an additional 160 calories and 300 calories on the 2000 calorie meal plans.

If you prefer swap out the dairy calories and add something additional to the plan, you would be utilizing the dairy calories as "flex calories." Just be sure to stay within your calorie goals. Our Snacking Guide is a great resource for implementing "flex calories" into your meal plan. This may help you fit in some of your favorite foods, enjoy a piece of cake at a birthday party, or have a glass of wine when out to dinner.

For some people, using "flex calories" allows them to be able to personalize their diet. Needing to cut salt or carbs out of the plan? Looking for a more personalized calorie level? Using the dairy servings to choose items lower in carbs, sodium, or calories can make our plans fit your needs best!

Some examples of items that could be used as "flex calories" include a piece of fresh fruit, plant-based milk (unsweetened and fortified), a hard-boiled egg, a small handful of unsalted nuts, 3 cups of air-popped popcorn, 1/2 cup cottage cheese, etc.

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What Are Flex Calories And How Do I Use Them?

Flex calories can be helpful when hunger strikes.