Stop guessing what to cook on a calorie deficit
Ready-made meal plans for busy people on a calorie deficit. Pick your calorie target and get 7 days of recipes and one shopping list, ready in a single download.
Download after checkout · No account needed · From €7
Want it fully personalised to your taste instead? See our Tailored Meal Plan
What's inside the 7-Day Meal Plan PDF
- 7 days of ready made, high protein omnivore recipes, breakfast to dinner
- One complete shopping list for the whole week
- Three calorie tiers, so you can pick the one matching your target: 1,500, 1,800 or 2,100 kcal
- Day by day cooking instructions, quick to prepare, no calorie tracking needed
- PDF download straight after checkout, plus a copy by email
Who this is for
You already know your daily calorie target and macros, from a nutritionist, a coach, or a tracking app, and you don't want to spend your week deciding what to cook and what to buy. This plan does that thinking for you. Pick the tier closest to your target and follow the days as they come.
Not sure how many calories you need?
If you don't already have a daily calorie target, use our free calculator first. It takes a couple of minutes and gives you a number to work from before you choose a tier below.
Use the free calculatorChoose your calorie tier
All three tiers include the same 7 days of recipes, portioned to hit a different daily calorie target.
Get all three tiers
Useful if your target changes, or you want to share with a partner or housemate on a different calorie tier.
Not sure which tier fits? Choose the one closest to your known target. You can always message us on Instagram if you're unsure.
Frequently asked questions
How many calories should I eat in a calorie deficit?
It depends on your age, weight, activity level, and goal, most people land somewhere between 1,500 and 2,100 calories a day. Use our free calorie calculator to get your own number, then pick the closest tier below.
What's in the 7-Day Meal Plan PDF?
Seven days of ready made, high protein recipes, one shopping list for the week, and three calorie tiers to choose from. It's a straightforward PDF you download and follow, no app or account needed.
Do I need to count calories with this plan?
No. Each recipe and portion is already built to hit your chosen calorie tier, so there's nothing to log or weigh beyond following the recipe as written.
Which calorie tier should I pick?
Pick the tier closest to your own daily calorie target. If you don't have one yet, use our free calculator, or grab the bundle and try more than one.
What members say
Ready to stop guessing?
Pick your calorie tier and get your 7-day plan today.
This is a food plan, not personalised nutrition consultation or medical advice. Consult your doctor or dietitian for individual guidance.