The 7-Day Meal Plan
Seven days of simple, high-protein, whole-food meals with a single shopping list and a 90-minute prep session. Built for real kitchens and real schedules.
- 28 meals: 7 breakfasts, lunches, snacks and dinners
- ~1,600–1,900 kcal and 120–150 g protein per day, with scaling rules
- One aisle-by-aisle shopping list
- A 90-minute Sunday prep plan
- Swaps for vegetarian, vegan, dairy-free, gluten-free and tight budgets
Get the plan
Instant PDF download after checkout. Yours to keep.
Buy the 7-Day Meal Plan · $17Secure checkout by Stripe. Card, Apple Pay and Google Pay accepted.
How the plan is built
How this plan is built. Every day lands around 1,600–1,900 calories with roughly 120–150 g of protein, 30 g+ of fibre and a balanced-plate structure. That range suits many adults aiming to lose fat gradually or maintain. If you are larger, more active, or trying to gain, scale portions up using the adjustments below rather than skipping meals.
Adjusting for you. Need more? Add a cupped hand of carbohydrate to two meals (about +300 kcal) and/or a second palm of protein at dinner. Need less? Drop the afternoon snack and use one cupped hand of carbs at dinner instead of two. Vegetarian? Swap poultry and fish for tofu, tempeh, lentils, beans and Greek-style soy yoghurt — the swaps are listed with each day.
The rules of the week. Eat the meals in any order that suits your day. Repeat a favourite if you dislike one. Drink water with every meal. Nothing here is forbidden; the plan simply makes the good choice the easy one.
A sample day
Day 1, exactly as it appears in the plan. Every day follows the same simple structure.
| Breakfast | Greek yoghurt bowl: 200 g plain Greek yoghurt, ½ cup oats, 1 cup berries, 1 tbsp chia. (~430 kcal, 30 g protein) |
|---|---|
| Lunch | Chicken and rice box: 1 palm roast chicken thigh (from prep), 1 cup cooked brown rice, 2 fists roasted vegetables, squeeze of lemon. (~520 kcal, 38 g protein) |
| Snack | 1 apple + 30 g almonds. (~250 kcal) |
| Dinner | Baked salmon (150 g), 1 medium roasted sweet potato, big green salad with 1 tbsp olive oil and vinegar. (~560 kcal, 36 g protein) |
Who it is for
- You know roughly what to eat but want the thinking done for one full week
- You want to lose fat gradually or hold steady without tracking every bite
- You cook at home at least a few nights a week and want it to be faster
- You want a realistic template you can repeat, not a 30-day overhaul
Good to know
- The plan is general nutrition education, not medical nutrition therapy
- Portions are given in household measures and hand portions; a food scale is optional
- Read the free Nutrition Basics Guide first if the terms protein, fibre or calories are new to you
Questions
Is this a weight-loss plan?
It is built around a moderate calorie range that suits many adults who want to lose fat gradually or maintain. The plan includes simple rules to scale portions up or down for your size, activity and goal.
I do not eat meat or dairy. Will it work?
Yes. Each day lists vegetarian and vegan swaps, and the shopping list flags the alternatives.
How is it delivered?
Immediately after checkout you are redirected to a download page, and the receipt email from Stripe includes the same link.
Can I get a refund?
See the refund policy linked below. If a file does not download or is faulty, contact us and we will fix it.
Eat well for a week without thinking about it
28 meals, one list, one prep session. $17, instant download.
Buy the 7-Day Meal Plan · $17This material is general nutrition and fitness education, not medical advice, and it is not a substitute for care from your own doctor or a registered dietitian. Talk to a qualified clinician before changing your diet or starting a new exercise routine, especially if you are pregnant, have a diagnosed condition, take medication, or have a history of disordered eating. Stop and seek care for chest pain, dizziness, faintness or sharp joint pain.
Questions? Contact us · Refund policy