Breakfast: eggs, oats and fruit.
Lunch: chicken, rice and vegetables.
Dinner: beef or fish, potatoes and vegetables.
Planned snack: Greek yogurt, berries and nuts.
This example illustrates the layout of a plan. It is not suitable for every person's allergies, diet or health needs. Your own foods, portions and alternatives are selected from your assessment.
Proteins: eggs, chicken, fish or beef, Greek yogurt.
Staples: oats, rice and potatoes.
Produce: vegetables, salad and fruit.
Flavour and extras: olive oil, herbs, spices and nuts.
Your personal shopping list supplies the quantities and relevant exclusions.
The same chicken-and-rice meal can appear in several family members' plans, with individual portions. A student living away receives their own preparation routine and shopping list. They remain covered by the family purchase.
This is a sample of the plan's structure. It is not a personal assessment or a calorie prescription. Your purchased plan is built from your own answers.
Stabilisation → Momentum → Adjustment → Refinement → Transition. Your plan sets out a practical routine across the five phases, with meals, shopping structure, preparation and flexible swaps.
Your starting point and priorities; daily meal structure; food preferences and exclusions; practical shopping and preparation; busy-day and travel alternatives; a transition routine for the end of the 26 weeks.
Each family member receives their own plan. Shared meals can use individual portions. Members at college or living away can have a separate routine and shopping list.
The lead purchases 10, 20 or 30 personal plans and then submits member emails. Members complete their own private assessments and receive their own reports.