Breakfast · 4 min
Berry Greek yogurt bowl
26 g protein · 204 kcal
Transform your body with a meal plan made just for you.
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- 272 recipes
- USDA nutrition data
- Grocery list by aisle
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Peek inside
Lunch · 4 min
Turkey cucumber rolls
19 g protein · 148 kcal
Dinner · 14 min
Salmon with tomatoes
32 g protein · 384 kcal
Grocery list snippet
Dairy & eggs
- Nonfat plain Greek yogurt · 250 g
Produce
- Strawberries · 100 g
- Cucumber · 100 g
- Tomatoes · 120 g
Condiments & sauces
- Honey · 8 g
- Yellow mustard · 10 g
Q&A
What exactly do I get?
A 4-week plan with breakfast, lunch, dinner and snacks, a weekly grocery list by aisle, one-tap swaps and a weekly check-in.
How is my plan made?
From your quiz answers: your body, your activity, your time, your kitchen, allergies and the foods you won't eat. Your calorie and protein targets come from a standard formula, and every meal is picked from our 272 recipes to land within about 5% of them.
Is this a generic plan with my name on it?
No. Two people with different answers get different meals and different amounts. Foods you mark as Never are left out, and the allergens you select are filtered from every recipe and swap. Always check food labels yourself.
Where do the nutrition numbers come from?
Every ingredient is weighed in grams, and calories and protein come from USDA FoodData Central, the US government's food database. They aren't AI guesses.
Do I need to download an app?
No. Your plan opens in your phone's browser from a private link. You can add it to your home screen if you like.
Are results guaranteed?
No honest plan can promise that, so we don't. The plan sets the right calories and protein and makes them easy to eat, and the weekly check-in adjusts the next week based on how it's going. It's not medical care.