Ready programmes for your goal
Specialist-reviewed sample menus and daily lists. Review them, use a single recipe or follow step by step.
Mediterranean Nutrition
A balanced weekly menu built around olive oil, vegetables, fish and legumes.
Light Detox Programme
A short starter programme of minimally processed meals, vegetable soups and smoothies.
16:8 Intermittent Fasting
A balanced and satisfying sample menu for an eight-hour eating window.
Student-Friendly Menu
Quick, satisfying and practical meals for limited time and budget.
High-Protein Plan
A protein-forward menu designed for training days, satiety and muscle maintenance.
Low-Sugar Programme
A satisfying week centred on whole grains, vegetables and fibre rather than refined sugar.
Travel Week
A kitchen-free week built from hotel breakfasts, restaurant plates and portable staples.
Training Day Routine
A seven-day routine distributing meals and snacks around training sessions.
Busy Schedule
A practical plan for busy weeks using one-pot, tray-bake and make-ahead meals.
Work-from-Home Menu
A seven-day home menu of five scheduled meals prepared fresh in a short time.
Gluten-Free Week
A sample menu using rice, buckwheat, corn and legumes instead of wheat, barley and rye.
Office Meals
A week of make-ahead, portable lunches and snacks for the office.