A healthy diet is about balance, variety, and moderation. It includes plenty of vegetables, lean proteins, whole grains, and healthy fats—without extreme restrictions. Our approach focuses on nourishing your body with nutrient-dense foods while still enjoying the foods you love.
This sample week comes from our Healthy plan, which only uses balanced whole-food recipes: no processed or cured meats, packaged snacks, protein powders or sweeteners, and a vegetable or fruit at every breakfast, lunch and dinner. You’ll see eggs, fish and lean meat alongside fruit, sweet potatoes, smoothies and simple snacks like fruit with nut butter. Macros are shown for each recipe whose nutrition we’ve verified; we’re still verifying the breakfasts and snacks, so we don’t publish day totals yet.
Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.
We're still verifying nutrition for the recipes in this week, so daily totals aren't shown yet.
Share of calories from each macro.
Find your calorie and macro targets with the free TDEE calculator →
Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.
Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.
No extreme restrictions means you can maintain these healthy habits for life.
Balanced meals ensure you get all the vitamins, minerals, and macros your body needs.
Enjoy variety in your meals without feeling restricted or deprived.
Proper nutrition supports steady energy levels throughout your day.
Balanced nutrition contributes to better sleep quality and recovery.
Build a foundation for lifelong health with sustainable eating patterns.
Every recipe from the sample week, plus more healthy recipes from our library to swap in.
Browse the full recipe library
This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.