Frequently Asked Questions

This guide contains answers to common questions, as well as detailed instructions on how to succeed with the meal plans.

Serving Sizes

In the recipe guides and shopping lists, the amounts are listed for one person.

If you are cooking for more than one person, then multiply the ingredient amounts with the number of people you are cooking for. For example, if you’re cooking for two, then cook double the amounts listed.


If you don’t like an ingredient then you are welcome to replace it with a similar ingredient that you like.

If you don’t like an entire meal then you can eat a meal from another day instead. They are usually interchangeable between different days.

Here is a list of substitutes for commonly used ingredients.

Access Previous Meal Plans

We currently don’t provide direct access to previous meal plans. The idea is that there is always a new week available so that there is no need to go back in time.

That being said, if you want to access a previous week that you paid for then email us at and we’ll send it right over.

Drinks and Beverages

Good beverages include:

  • Plain water.
  • Sparkling water.
  • Coffee.
  • Green tea.
  • Soft drinks with low-calorie sweeteners.

It’s fine to put a little milk, half&half or cream into coffee.


Here is a list of healthy low-calorie sweeteners you can use:

  • Stevia
  • Erythritol
  • Xylitol
  • Monk Fruit Sweetener

Do I Need Any Supplements?

The meal plans are designed to supply you with all the nutrients you need. You probably don’t need to take a supplement unless you are deficient in something.

How to cut the carbs?

If you follow the classic meal plan with one snack per day, then the days will be about 1700-1900 calories with 100-200 grams of carbs and 80-120 grams of protein.

You can easily turn this into a low-carb friendly plan by cutting out some of the starches (potatoes, oats, etc) and eat bigger portions of the proteins, fats and veggies instead.

That being said, adding a low-carb alternative version is next on our list.

How do I lose weight with this?

If you are changing from a regular diet to these simple, home-cooked meals, then chances are that you will lose weight automatically — as a natural “side effect” of improved health.

That being said, it’s a good idea to always wait to eat until you are truly hungry. If you are not hungry at meal time, then it’s better to simply skip the meal. This is particularly true of the breakfasts and snacks.

Drinking a tall glass of water about a half hour before eating can also help you lose weight.

How Are the Low-Calorie Meal Plans Different?

The classic meal plans and low-calorie meal plans are almost identical.

The only change in the low-calorie versions is that some ingredients are reduced in the recipes to get the calories down.

With a snack, the low-calorie meal plans are about 1500 calories per day. Without a snack, they are closer to 1400 calories.