Simple, tasty and healthy

Start your journey to a healthier and easier life here. Discover how our meal plans help you create delicious, unprocessed meals without complicated calculations. We're here to guide you toward a more nutritious and delicious diet.

The essence of unprocessed cooking

Our meal plans are designed to show you that unprocessed cooking doesn't have to be difficult, and can be incredibly delicious. We focus on natural ingredients and simple recipes, so you can quickly and easily prepare healthy meals. Spices can always be added to these recipes to taste.

Ten Week Meal Plans

These weekly plans are designed to help you eat less processed food by using simple meals with short ingredient lists. Each day includes breakfast, lunch, dinner, and an optional snack suggestion. Ingredients are written in plain language and keep to a small number of items.

Week 1

Focus of this week: simple staples, one soup night, one oven night, and repeating breakfast options to reduce decision stress.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, apple, cinnamon)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Lentil soup (red lentils, onion, carrot, garlic, olive oil)	Banana or a handful of nuts
Tuesday	Yogurt bowl (plain yogurt, banana, nuts)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, broccoli, egg, olive oil)	Apple
Wednesday	Oatmeal (oats, milk or water, pear)	Simple soup for lunch (onion, vegetables, beans)	Vegetable pan meal (onion, bell pepper, tomato, beans)	Carrot sticks
Thursday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Leftovers from dinner	Potato bowl (potatoes, spinach, white beans, olive oil)	Orange
Friday	Whole grain bread (whole grain bread, peanut butter, banana)	Bread meal (whole grain bread, cheese, lettuce)	Oven tray (pumpkin, chickpeas, olive oil, cumin)	Handful of nuts
Saturday	Omelet (eggs, onion, spinach)	Flexible lunch: leftovers or bread meal	Flexible dinner: leftovers or simple pan vegetables	Fruit
Sunday	Yogurt bowl (plain yogurt, apple, nuts)	Light lunch: soup or leftovers	Simple meal (eggs, mixed vegetables, olive oil)	Fruit

Week 2

Focus of this week: more beans, more seasonal vegetables, and two dinners designed to create leftovers for lunch.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, banana)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Bean soup (white beans, onion, carrot, olive oil)	Apple
Tuesday	Yogurt bowl (plain yogurt, pear, nuts)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, courgette, egg, olive oil)	Orange
Wednesday	Whole grain bread (whole grain bread, cheese, tomato)	Soup for lunch (onion, vegetables, lentils)	Cabbage pan meal (cabbage, onion, olive oil, black pepper)	Carrot sticks
Thursday	Oatmeal (oats, milk or water, apple)	Leftovers from dinner	Potato bowl (potatoes, carrots, lentils, olive oil)	Handful of nuts
Friday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Bread meal (whole grain bread, hummus, cucumber)	Oven tray (cauliflower, potatoes, olive oil, garlic)	Fruit
Saturday	Omelet (eggs, mushrooms, onion)	Flexible lunch: leftovers or soup	Flexible dinner: rice with vegetables	Fruit
Sunday	Oatmeal (oats, milk or water, pear)	Light lunch: bread meal	Simple meal (eggs, spinach, tomatoes)	Handful of nuts

Week 3

Focus of this week: lentils as a repeating protein, simple tomato-based meals, and an oven meal using root vegetables.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Yogurt bowl (plain yogurt, banana, nuts)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Vegetable soup (onion, carrot, tomatoes, lentils)	Apple
Tuesday	Oatmeal (oats, milk or water, apple, cinnamon)	Bread meal (whole grain bread, egg, tomato)	Couscous bowl (couscous, bell pepper, beans, olive oil)	Orange
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, beans)	Lentil stew (lentils, onion, carrots, olive oil)	Carrot sticks
Thursday	Yogurt bowl (plain yogurt, pear, seeds)	Leftovers from dinner	Rice bowl (rice, spinach, egg, olive oil)	Fruit
Friday	Oatmeal (oats, milk or water, seasonal fruit)	Bread meal (whole grain bread, cheese, cucumber)	Oven tray (carrots, onions, chickpeas, olive oil)	Handful of nuts
Saturday	Omelet (eggs, spinach, onion)	Flexible lunch: leftovers or soup	Flexible dinner: potatoes with vegetables	Fruit
Sunday	Yogurt bowl (plain yogurt, apple, nuts)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Fruit

Week 4

Focus of this week: potatoes as a main staple, simple green vegetables, and a basic oven meal with cauliflower.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, apple)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Potato leek soup (potatoes, leek, onion, olive oil)	Fruit
Tuesday	Yogurt bowl (plain yogurt, banana, nuts)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, cauliflower, beans, olive oil)	Carrot sticks
Wednesday	Whole grain bread (whole grain bread, cheese, cucumber)	Soup for lunch (onion, vegetables, lentils)	Pan vegetables (onion, zucchini, tomatoes, chickpeas)	Apple
Thursday	Oatmeal (oats, milk or water, pear)	Leftovers from dinner	Potato bowl (potatoes, green beans, egg, olive oil)	Orange
Friday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Bread meal (whole grain bread, hummus, cucumber)	Oven tray (cauliflower, potatoes, olive oil, garlic)	Handful of nuts
Saturday	Omelet (eggs, onion, mushrooms)	Flexible lunch: leftovers or soup	Flexible dinner: rice and vegetables	Fruit
Sunday	Oatmeal (oats, milk or water, apple, cinnamon)	Light lunch: bread meal	Simple meal (eggs, spinach, tomatoes)	Fruit

Week 5

Focus of this week: chickpeas as a repeating ingredient, simple tomato sauce made from basic ingredients, and a roasted vegetable dinner.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Yogurt bowl (plain yogurt, pear, nuts)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Tomato bean soup (tomatoes, beans, onion, olive oil)	Apple
Tuesday	Oatmeal (oats, milk or water, banana)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, broccoli, chickpeas, olive oil)	Orange
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, lentils)	Chickpea pan meal (chickpeas, onion, bell pepper, tomatoes)	Carrot sticks
Thursday	Yogurt bowl (plain yogurt, apple, seeds)	Leftovers from dinner	Potato bowl (potatoes, spinach, beans, olive oil)	Fruit
Friday	Oatmeal (oats, milk or water, seasonal fruit)	Bread meal (whole grain bread, cheese, cucumber)	Oven tray (aubergine, onion, chickpeas, olive oil)	Handful of nuts
Saturday	Omelet (eggs, spinach, onion)	Flexible lunch: leftovers or soup	Flexible dinner: rice and vegetables	Fruit
Sunday	Yogurt bowl (plain yogurt, banana, nuts)	Light lunch: bread meal	Simple meal (eggs, mixed vegetables, olive oil)	Fruit

Week 6

Focus of this week: very simple soups and stews, repeating vegetables, and using leftovers to reduce cooking time.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, apple)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Vegetable soup (onion, carrot, celery, lentils)	Fruit
Tuesday	Yogurt bowl (plain yogurt, seasonal fruit, nuts)	Bread meal (whole grain bread, egg, tomato)	Potato bowl (potatoes, spinach, egg, olive oil)	Carrot sticks
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, beans)	Cabbage pan meal (cabbage, onion, beans, olive oil)	Apple
Thursday	Oatmeal (oats, milk or water, pear)	Leftovers from dinner	Rice bowl (rice, broccoli, beans, olive oil)	Orange
Friday	Yogurt bowl (plain yogurt, banana, seeds)	Bread meal (whole grain bread, cheese, cucumber)	Oven tray (mixed vegetables, potatoes, olive oil)	Handful of nuts
Saturday	Omelet (eggs, onion, mushrooms)	Flexible lunch: leftovers or soup	Flexible dinner: simple vegetables with beans	Fruit
Sunday	Oatmeal (oats, milk or water, apple, cinnamon)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Fruit

Week 7

Focus of this week: a repeatable pattern using three dinner formats, designed for maximum simplicity.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Yogurt bowl (plain yogurt, apple, nuts)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Lentil soup (lentils, onion, carrot, olive oil)	Fruit
Tuesday	Oatmeal (oats, milk or water, banana)	Bread meal (whole grain bread, egg, tomato)	Couscous bowl (couscous, vegetables, beans, olive oil)	Handful of nuts
Wednesday	Whole grain bread (whole grain bread, cheese, cucumber)	Soup for lunch (onion, vegetables, lentils)	Vegetable pan meal (onion, zucchini, tomatoes, beans)	Apple
Thursday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Leftovers from dinner	Potato bowl (potatoes, spinach, beans, olive oil)	Orange
Friday	Oatmeal (oats, milk or water, pear)	Bread meal (whole grain bread, hummus, cucumber)	Oven tray (cauliflower, chickpeas, olive oil)	Fruit
Saturday	Omelet (eggs, spinach, onion)	Flexible lunch: leftovers or soup	Flexible dinner: rice and vegetables	Fruit
Sunday	Yogurt bowl (plain yogurt, banana, nuts)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Handful of nuts

Week 8

Focus of this week: repeating a few vegetables to reduce shopping complexity and using beans for easy protein.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, apple)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Bean soup (beans, onion, carrot, olive oil)	Fruit
Tuesday	Yogurt bowl (plain yogurt, pear, nuts)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, courgette, beans, olive oil)	Carrot sticks
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, lentils)	Lentil stew (lentils, onion, tomatoes, olive oil)	Apple
Thursday	Oatmeal (oats, milk or water, banana)	Leftovers from dinner	Potato bowl (potatoes, spinach, egg, olive oil)	Orange
Friday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Bread meal (whole grain bread, cheese, cucumber)	Oven tray (pumpkin, chickpeas, olive oil)	Handful of nuts
Saturday	Omelet (eggs, onion, mushrooms)	Flexible lunch: leftovers or soup	Flexible dinner: vegetables with beans	Fruit
Sunday	Oatmeal (oats, milk or water, pear)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Fruit

Week 9

Focus of this week: a stronger routine with soup for meal preparation and repeating dinners for easier shopping.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Yogurt bowl (plain yogurt, apple, nuts)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Vegetable soup (onion, carrots, lentils, olive oil)	Fruit
Tuesday	Oatmeal (oats, milk or water, banana)	Bread meal (whole grain bread, egg, tomato)	Couscous bowl (couscous, bell pepper, beans, olive oil)	Handful of nuts
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, beans)	Vegetable pan meal (onion, tomatoes, chickpeas, olive oil)	Apple
Thursday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Leftovers from dinner	Rice bowl (rice, spinach, egg, olive oil)	Orange
Friday	Oatmeal (oats, milk or water, pear)	Bread meal (whole grain bread, cheese, cucumber)	Oven tray (root vegetables, chickpeas, olive oil)	Fruit
Saturday	Omelet (eggs, onion, spinach)	Flexible lunch: leftovers or soup	Flexible dinner: potatoes and vegetables	Fruit
Sunday	Yogurt bowl (plain yogurt, banana, nuts)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Handful of nuts

Week 10

Focus of this week: the simplest version of the system, designed to be easy to repeat after the ten weeks are complete.

Day	Breakfast (ingredients)	Lunch (ingredients)	Dinner (ingredients)	Snack (optional)
Monday	Oatmeal (oats, milk or water, apple)	Leftovers from dinner or bread meal (whole grain bread, cheese, cucumber)	Lentil soup (lentils, onion, carrot, olive oil)	Fruit
Tuesday	Yogurt bowl (plain yogurt, banana, nuts)	Bread meal (whole grain bread, egg, tomato)	Rice bowl (rice, broccoli, beans, olive oil)	Handful of nuts
Wednesday	Whole grain bread (whole grain bread, peanut butter, banana)	Soup for lunch (onion, vegetables, lentils)	Vegetable pan meal (onion, zucchini, tomatoes, olive oil)	Apple
Thursday	Oatmeal (oats, milk or water, pear)	Leftovers from dinner	Potato bowl (potatoes, spinach, egg, olive oil)	Orange
Friday	Yogurt bowl (plain yogurt, seasonal fruit, seeds)	Bread meal (whole grain bread, hummus, cucumber)	Oven tray (pumpkin, chickpeas, olive oil)	Fruit
Saturday	Omelet (eggs, onion, spinach)	Flexible lunch: leftovers	Flexible dinner: simple vegetables with beans	Fruit
Sunday	Oatmeal (oats, milk or water, banana)	Light lunch: bread meal	Simple meal (eggs, vegetables, olive oil)	Handful of nuts