Step 04of 04 · Eat
Get seven days of meals that match your calories, for the way you eat — with measured portions and a shopping list.
Pick a day; swap any meal you don't fancy.
Breakfast
495 kcalP 22 gF 15 gC 72 g
Mash chickpeas and avocado with lemon and chilli, spread on toast and top with tomato.
Lunch
633 kcalP 53 gF 11 gC 78 g
Brown the beef with onion and pepper, add passata, beans, cumin and chilli, simmer 15 minutes and serve on rice.
Snack
316 kcalP 14 gF 11 gC 42 g
Toss chickpeas in the oil and paprika and roast at 200 °C for 20–25 minutes until crunchy.
Dinner
651 kcalP 42 gF 22 gC 78 g
Pan-fry sliced tempeh, roast the sweet potato, and build a bowl with quinoa, spinach and a spoon of hummus.
Portions are rounded to what you can measure (5 g, whole eggs and slices) and the totals are worked out from those amounts, so they're what you'll actually eat.
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Your meals are sized to 2,090 kcal a day from step 02. Not right? Check your calories first.
How it works
Your daily calories are split across your meals. With four meals, that's breakfast, lunch, a snack and dinner.
We pick from 52 simple recipes, choosing the ones closest to your protein, fat and carbs — and mixing them up across the week.
Amounts are rounded to sizes you can actually measure, like 5 g steps, whole eggs and slices — and the totals are worked out from those.
Yes — choose Everything, Pescatarian, Vegetarian, Veg without eggs or Vegan. Every meal and the shopping list follow your choice.
You can leave out gluten, dairy, nuts and peanuts, soy or eggs. Always check the labels on what you buy, and follow your doctor's advice for a serious allergy.
From the calorie calculator. If you change your goal or weight there, these meals change size to match.
We'll tell you, and suggest a high-protein snack to add, with how much protein and how many calories it brings.
Yes. Every meal has a swap button that finds another option of the same size, and “Shuffle the week” gives you a brand-new plan.
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