Build your personal meal plan in 5 steps. Let's set it up for you.
Question 1 of 2 — Tracking
With Tracking
I want a 14-day check-in to stay accountable and see my progress.
No Tracking
Just the meal plan and rules. Keep it simple, no daily check-ins.
Question 2 of 2 — Format
Fill In Online
Type directly into the form on screen. Auto-calculates your nutrition targets.
Print & Fill In
Download a clean black and white PDF to print and complete by hand.
Device Reminder
This system does not sync data across devices. Please stick to one device (such as your phone) to ensure your data is saved and accessible.
Enter your weight to get your personalised nutrition targets.
Enter your weight above to see your personalised targets.
Your Daily Targets
Same 3 meals, same times, every day for 14 days.
Pin Meal 1
Pin Meal 2
Pin Meal 3
Apply to every pin meal. No weighing, no tracking.
Protein — palm-sized, first
Always eat this first.
Chicken · eggs · Greek yogurt · tofu · fish · protein powder
Carbs — fist-sized
Complex, slow-release only.
Oats · rice · potatoes · sourdough · fruit
Fats — thumb-sized
Good fats, small portion.
Avocado · olive oil · nuts · seeds · salmon
Vegetables — fill the rest
As much as you like.
Broccoli · spinach · peppers · courgette · salad
Everything outside your 3 pins is flex. Note your 3 biggest off-plan moments and your plan.
3 sessions · 30 minutes · Full body. Lock them in your calendar.
Session 1
Session 2
Session 3
End of Week
A quick honest review. No judgment — just clarity for next week.
Your Week in One Line
Your Blueprint is Ready
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