The Meal Plan Includes:

• 7-Day Meal Plan
  Structured with 3 main meals and 2 snacks per day, designed to provide balanced nutrition and lasting satiety. Leftovers are built into the plan to reduce food waste and save time in the kitchen.
• 17 Recipes
  Includes recipes for every meal and snack with clear instructions, portion guidance, and accessible ingredients. Each recipe features high-protein plant foods such as legumes, grains, nuts, and seeds.
• Shopping List
  A fully itemised grocery list divided into categories — fruits, vegetables, boxed & canned goods, condiments & oils, and seeds, nuts & spices — to make shopping efficient and organised.
• Preparation Guide
  A simple daily guide outlining what to prepare or cook ahead of time. Batch cooking and smart use of leftovers make this plan realistic and sustainable for busy lifestyles.
• Full Nutritional Information
  Each recipe includes a detailed macronutrient and micronutrient breakdown, covering energy, protein, fats, carbohydrates, iron, calcium, zinc, magnesium, and B12.
  The plan provides an average of 1,800 calories (7,500 kJ) per day with 100–113 g of protein, supporting muscle health, recovery, and balanced energy.