Two practical eating patterns. Three rotating menus per plan. Portions, estimated nutrition, and shopping lists that adjust to your selected calorie level.
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1,500–1,800 estimated calories per day
Chicken, salmon, lean beef, eggs, dairy, legumes, grains, fruit and vegetables in a seven-day rotation.
1,600–1,900 estimated calories per day
Eggs and dairy included, plus tofu, lentils, chickpeas, whole grains, fruit and vegetables. No meat or fish.
These are adult sample menus, not individualized calorie prescriptions or guaranteed weight-loss diets. The right calorie intake depends on your needs. Read the suitability guidance on each plan before starting.
Choose a free workout plan to pair with consistent meals, or explore the separate $19 recipe collection for more variety.