Pick your plan
Four weeks of meals already planned at your calories, with protein, a shopping list and prep steps for every week, and dinners the whole family can eat.
Not sure of your number? Find it with my free calculator, it takes a minute.
Buying for two? Get 20% off when you add 2 or more plans to your cart.
What's inside
- 4 weeks of meals: breakfast, lunch, a bridge snack, dinner and something sweet
- Calories and protein for every meal and every day
- A shopping list for each week, sorted by aisle
- Sunday prep steps so the week is easy
- Simple recipes from my own kitchen, family friendly
- Easy swaps and eating-out ideas that keep the numbers the same
Good to know
Is this a subscription?
No. It's a one-time purchase and you get an instant PDF download. If I update your plan or add recipes, you get those updates at no extra cost.
How do I pick my calories?
Use my free calculator, which starts you with a gentle deficit. Calorie needs are individual, and the lower plans are not right for everyone, so if you're unsure, start higher. If you're pregnant, breastfeeding or managing a health condition, check with your doctor first.
Can I swap meals?
Yes. Every plan has an easy swaps page so you can trade meals and keep your numbers about the same.
Do I have to track?
No. The plan does the math for you. If you already track, every meal shows its calories and protein.
What about allergies?
Plans are built for vegetarian, vegan, pescatarian, no seafood, dairy-free and gluten-free eating. They aren't made in an allergen-free kitchen, so always check labels if you have a serious allergy.
Is this personalized to me?
These are pre-designed plans built from my own recipes, matched to your calories and how you eat. For a plan built around you, take a look at coaching.
General guidance, not medical advice. © Be Well with Sofe. For personal use only.