A free week of high-protein meals, as a PDF. Get it here
A free week of high-protein meals, as a PDF. Get it here
Home / Meal Plans
Meal plans
Every plan tells you what to cook, what to buy and when to prep, with portions and macros already worked out. Pick your goal, or let us build one around you.
Goal: Lose fat
Four weeks of filling, high-protein meals in a sensible calorie deficit, with three calorie levels to choose from.
$39
View plan
Goal: Build muscle
150g+ protein a day from real food, built to support training, recovery and muscle gain.
$39
View plan
Goal: Start simple
A one-week reset with 21 meals, 7 snacks and a 90-minute Sunday prep plan. The easiest place to begin.
$19
View plan
Goal: Made for you
A 4-week plan built around your goals, preferences, allergies and schedule, with one round of revisions.
$129
View planCompare
All plans are instant PDF downloads, except the personalized plan, which is delivered within 5 business days.
7-Day
30-Day Fat Loss
30-Day High-Protein
Personalized
Length
7 days
30 days
30 days
4 weeks
Daily calories
~1,800 or 2,300
1,500 / 1,800 / 2,100
~2,200 or 2,700
Set for you
Protein per day
~140g
High
150g+
Set for you
Shopping lists
✓
✓
✓
✓
Prep schedule
✓
✓
✓
✓
Built around your preferences
–
–
–
✓
Price
$19
$39
$39
$129
How it works
No apps, no subscriptions and no complicated tracking.
01
Pick the plan that matches your goal, or go personalized.
02
Your PDF is ready straight after checkout and saved in your account.
03
Use the shopping list and prep schedule to set up your week in about 90 minutes.
04
Follow the plan, adjust portions if needed and enjoy the results.
Questions
Still not sure? These are the questions we hear most.
Which plan should I choose?
If you want to lose fat, start with the 30-Day Fat Loss plan. If you train and want to build muscle, choose the 30-Day High-Protein plan. New to meal planning? The 7-Day plan is a low-commitment way to start. If you have specific needs or allergies, choose the personalized plan.
How do I get my plan after buying?
Digital plans are available to download immediately after checkout. You'll also receive an email with your download link, and your files are always available in your account.
Can I follow a plan if I'm vegetarian?
Each plan includes vegetarian swaps for most meals. For a fully vegetarian or vegan week built around you, the personalized plan is the best option.
Do I need to count calories?
No. Portions and macros are already worked out for you. If you want to adjust, each plan explains how to increase or decrease portions simply.
Can I get a refund?
Because plans are digital downloads, refunds are handled case by case. See our refund policy for details.
Not ready to buy?
Seven days of simple, high-protein meals from our most-cooked recipes, with a shopping list and a Sunday prep plan. It arrives as a PDF you can use straight away.
No card needed. Just your email.
