Weight Management
Balanced, portion-aware meals that make steady routines easier to maintain.
Your menu, managed for you
Healthy meals that change with your goals.
This is more than a weekly menu. Rasamrit plans, prepares and delivers a personalized food routine—with fresh Veg and Non-Veg choices, thoughtful add-ons and a varied 28-day rotation.
- Nutritionist-guided
- 28-day variety
- Freshly prepared
28-day rotationMore variety, less repetition
Made personalGoals, preferences and routine
A taste of your plan
Explore a seven-day sample menu.
This menu shows the kind of food we serve. Your actual plan is personalized from our wider meal library.
Breakfast
Vegan Chia Pudding with Mixed Berries
Chia seeds soaked overnight in almond milk, topped with strawberries, blueberries, and a drizzle of maple syrup.
Lunch
Quinoa Buddha Bowl
A colorful mix of quinoa, roasted chickpeas, steamed broccoli, cherry tomatoes, shredded carrots, and tahini dressing.
Evening Snack
Crispy Kale Chips
Baked kale seasoned with olive oil, nutritional yeast, and a pinch of sea salt.
Dinner
Lentil and Spinach Curry with Brown Rice
A hearty curry made with red lentils, fresh spinach, and spices, served with a side of brown rice.
Breakfast
Avocado Toast with Sunflower Seeds
Multigrain toast topped with smashed avocado, sunflower seeds, and a sprinkle of chili flakes.
Lunch
Grilled Veggie Wrap
A whole-grain tortilla stuffed with hummus, grilled zucchini, bell peppers, mushrooms, and spinach.
Evening Snack
Fruit Skewers with Almond Butter Dip
Seasonal fruits like pineapple, kiwi, and bananas on skewers, served with almond butter.
Dinner
Vegan Thai Coconut Curry with Rice Noodles
A creamy curry made with coconut milk, tofu, green beans, and bamboo shoots, paired with rice noodles.
Breakfast
Smoothie Bowl
Blended frozen banana, spinach, and mango topped with granola, chia seeds, and sliced kiwi.
Lunch
Stuffed Bell Peppers
Bell peppers filled with black beans, quinoa, corn, and tomatoes, baked to perfection.
Evening Snack
Roasted Almond and Cashew Mix
A mix of roasted nuts lightly seasoned with paprika and sea salt.
Dinner
Zucchini Noodles with Pesto
Spiralized zucchini tossed with vegan basil pesto, cherry tomatoes, and toasted pine nuts.
Breakfast
Vegan Banana Pancakes
Fluffy pancakes made with oat flour, almond milk, and bananas, drizzled with agave syrup.
Lunch
Spinach and Chickpea Salad
Fresh spinach, roasted chickpeas, cucumber, and pomegranate seeds dressed in lemon vinaigrette.
Evening Snack
Homemade Energy Bars
Bars made with dates, oats, almonds, and cacao powder for a quick energy boost.
Dinner
Sweet Potato and Black Bean Chili
A flavorful chili with sweet potatoes, black beans, and spices, served with a side of whole-grain bread.
Breakfast
Tofu Scramble with Sautéed Veggies
Crumbled tofu cooked with turmeric, bell peppers, onions, and spinach, served with whole-grain toast.
Lunch
Mango and Avocado Salad
A refreshing salad with diced mango, avocado, baby spinach, and a tangy lime dressing.
Evening Snack
Vegan Yogurt with Granola
Almond-based yogurt topped with granola and fresh berries.
Dinner
Stuffed Sweet Potatoes
Baked sweet potatoes filled with sautéed black beans, corn, and guacamole.
Breakfast
Overnight Oats with Peanut Butter and Banana
Rolled oats soaked in almond milk, layered with peanut butter and banana slices.
Lunch
Vegan Sushi Rolls
Nori rolls filled with sushi rice, avocado, cucumber, carrots, and sesame seeds, served with soy sauce.
Evening Snack
Cucumber and Hummus Bites
Cucumber slices topped with a dollop of hummus and cherry tomato halves.
Dinner
Vegan Pad Thai
Rice noodles stir-fried with tofu, peanuts, bean sprouts, and a tamarind-based sauce.
Breakfast
Vegan Breakfast Burrito
A tortilla filled with scrambled tofu, black beans, avocado, and salsa.
Lunch
Vegan Shepherd’s Pie
Mashed potatoes layered over a filling of lentils, carrots, peas, and mushrooms.
Evening Snack
Vegan Popcorn with Nutritional Yeast
Air-popped popcorn seasoned with nutritional yeast and a pinch of salt.
Dinner
Eggplant and Chickpea Stew
Slow-cooked eggplant, chickpeas, tomatoes, and spices, served with couscous.
Breakfast
Avocado & Spinach Smoothie
A creamy smoothie made with ripe avocado, fresh spinach, almond milk, a few ice cubes, and a dash of lemon juice. It's rich in healthy fats and low in carbs, keeping you energized and full.
Lunch
Zucchini Noodles with Pesto
Spiralized zucchini noodles tossed in a homemade pesto sauce made from basil, olive oil, garlic, and nutritional yeast. Serve with a sprinkle of parmesan for extra flavor.
Evening Snack
Cucumber Slices with Cream Cheese
Fresh cucumber slices paired with herbed cream cheese, offering a satisfying crunch and creamy texture. You can also add a few olives on the side for more flavor.
Dinner
Cauliflower Fried Rice
Grated cauliflower stir-fried with chopped vegetables (like bell peppers, peas, and carrots), tofu, and soy sauce. A perfect low-carb alternative to traditional fried rice.
Breakfast
Greek Yogurt with Chia Seeds and Berries
A bowl of unsweetened Greek yogurt topped with chia seeds, a few fresh berries (like strawberries or blueberries), and a sprinkle of cinnamon. It's high in protein and antioxidants.
Lunch
Eggplant Lasagna
Layers of thinly sliced roasted eggplant, ricotta cheese, spinach, and marinara sauce. Bake until golden and bubbly. It's a delicious low-carb twist on traditional lasagna.
Evening Snack
Cheese & Nut Plate
A small plate of assorted cheeses (like mozzarella, cheddar, and goat cheese) with a handful of mixed nuts such as almonds, walnuts, and pecans. This snack is rich in fats and protein, perfect for curbing hunger.
Dinner
Stuffed Bell Peppers
Bell peppers stuffed with a mixture of cauliflower rice, black beans, diced tomatoes, and spices. Bake until the peppers are tender, then top with melted cheese.
Breakfast
Flaxseed Meal Pancakes
Pancakes made with flaxseed meal, almond flour, baking powder, and a touch of vanilla extract. Served with sugar-free maple syrup and a dollop of unsweetened almond butter.
Lunch
Avocado & Chickpea Salad
A refreshing salad with mashed chickpeas, avocado, diced cucumber, cherry tomatoes, red onion, and fresh herbs, dressed in olive oil, lemon juice, salt, and pepper.
Evening Snack
Celery Sticks with Peanut Butter
Crisp celery sticks filled with creamy peanut butter. A satisfying low-carb, protein-packed snack.
Dinner
Mushroom Stroganoff
A creamy mushroom stroganoff made with sautéed mushrooms, onions, garlic, and a rich almond milk-based sauce, served over spiralized zucchini noodles or shirataki noodles.
Breakfast
Chia Pudding with Almond Butter
A jar of chia pudding made with chia seeds, unsweetened almond milk, vanilla extract, and a spoonful of almond butter. Let it sit overnight to thicken and serve with a few sliced strawberries.
Lunch
Cauliflower and Broccoli Soup
A smooth, velvety soup made by blending cauliflower, broccoli, vegetable broth, garlic, and onions. Add some cream or coconut milk for extra richness, and season with salt, pepper, and fresh herbs.
Evening Snack
Olives and Cheese Skewers
Skewer green and black olives with small chunks of cheese, like mozzarella or cheddar. A quick and satisfying snack full of healthy fats.
Dinner
Zucchini Fritters with Greek Yogurt Dip
Shredded zucchini mixed with egg, almond flour, and spices, then pan-fried into crispy fritters. Serve with a side of tangy Greek yogurt dip seasoned with garlic and dill.
Breakfast
Chia Pudding with Almond Butter and Berries
A creamy chia pudding made with unsweetened almond milk, chia seeds, and vanilla extract. Top with almond butter and a few fresh berries like strawberries or raspberries. This meal is rich in fiber, healthy fats, and antioxidants, making it a filling, low-carb option.
Lunch
Zucchini & Avocado Salad with Lemon Dressing
A refreshing salad with thinly sliced zucchini, diced avocado, cherry tomatoes, and fresh basil. Dress with olive oil, lemon juice, salt, and pepper. This meal is hydrating, light, and nutrient-dense.
Evening Snack
Stuffed Mini Bell Peppers
Mini bell peppers stuffed with a creamy filling made from a mixture of vegan cream cheese, garlic, herbs (such as parsley or chives), and a little lemon juice. This snack is crunchy, creamy, and full of flavor, perfect for a satisfying low-carb treat.
Dinner
Cauliflower Steaks with Chimichurri Sauce
Thick slices of cauliflower roasted until crispy and golden, served with a tangy chimichurri sauce made with fresh parsley, garlic, olive oil, red wine vinegar, and red pepper flakes. This is a hearty and flavorful plant-based meal that’s completely low-carb.
Breakfast
Avocado & Coconut Smoothie
A rich smoothie made with avocado, unsweetened coconut milk, spinach, and a few ice cubes. It’s a refreshing and filling drink packed with healthy fats.
Lunch
Broccoli and Cheddar Stuffed Mushrooms
Large mushroom caps filled with a mixture of steamed broccoli, cheddar cheese, garlic, and almond flour. Bake until golden and bubbling for a savory, low-carb treat.
Evening Snack
Zucchini Chips with Guacamole
Thinly sliced zucchini baked until crispy, served with a side of fresh guacamole made with avocado, lime, and cilantro.
Dinner
Spaghetti Squash Primavera
Roasted spaghetti squash strands topped with a medley of sautéed vegetables like cherry tomatoes, zucchini, and spinach. Drizzle with olive oil and sprinkle with parmesan.
Breakfast
Coconut Flour Waffles
Waffles made with coconut flour, eggs, almond milk, and a pinch of baking powder. Serve with sugar-free syrup and a few fresh raspberries for a satisfying low-carb breakfast.
Lunch
Avocado and Cucumber Salad with Tahini Dressing
A refreshing salad with sliced avocado, cucumber, mixed greens, and a simple dressing made from tahini, lemon juice, garlic, and olive oil. This dish is creamy, satisfying, and filled with healthy fats.
Evening Snack
Baked Zucchini Chips
Thinly sliced zucchini seasoned with olive oil, salt, and pepper, then baked until crispy. Serve with a side of homemade guacamole for dipping. This snack is crunchy, low-carb, and nutrient-packed.
Dinner
Roasted Butternut Squash with Spinach and Vegan Feta
Roasted cubes of butternut squash served with sautéed spinach and crumbled vegan feta cheese. The slight sweetness of the squash balances perfectly with the savory spinach and creamy feta for a filling and satisfying dinner.
Breakfast
Smoked Salmon Avocado Boats
A refreshing salad made with smoked salmon, avocado, cucumber, and a drizzle of olive oil and lemon juice. It's rich in healthy fats and low in carbs.
Lunch
Grilled Chicken Salad with Olive Oil Dressing
Grilled chicken breast sliced over a bed of mixed greens, cherry tomatoes, cucumber, and red onions, topped with a simple olive oil and balsamic vinegar dressing.
Evening Snack
Shrimp Cocktail
Chilled shrimp served with a tangy homemade cocktail sauce (made with sugar-free ketchup, horseradish, and lemon juice). A light, protein-packed snack.
Dinner
Pan-Seared Salmon with Garlic-Butter Asparagus
Salmon fillet pan-seared and served with garlic butter asparagus. A simple and satisfying meal that’s low in carbs and full of flavor.
Breakfast
Shrimp and Avocado Breakfast Bowl
Shrimp sautéed with olive oil, served in a bowl with sliced avocado, cherry tomatoes, and a sprinkle of salt and pepper. It's a quick and nutritious start to your day.
Lunch
Grilled Lemon-Herb Chicken with Spinach Salad
Grilled chicken breast marinated in lemon, garlic, and herbs, served on a bed of fresh spinach with a light vinaigrette dressing.
Evening Snack
Crispy Baked Shrimp Chips
Shrimp chips baked with olive oil and sea salt. These are a crunchy, low-carb snack that’s packed with protein.
Dinner
Garlic Butter Shrimp with Zucchini Noodles
Shrimp sautéed in garlic butter, served over zucchini noodles. A delicious, low-carb, and satisfying dish that substitutes pasta with zucchini.
Breakfast
Grilled Shrimp and Cucumber Salad
Grilled shrimp served on a bed of cucumber slices, with fresh parsley and a lemon vinaigrette. A refreshing, light breakfast option with a good amount of protein.
Lunch
Chicken and Broccoli Stir-fry
Chicken breast stir-fried with broccoli, garlic, and a little soy sauce (or tamari for gluten-free) and served with cauliflower rice for a low-carb meal.
Evening Snack
Tuna Stuffed Avocado
Tuna mixed with avocado, lemon juice, and spices, then stuffed into avocado halves. A creamy and protein-packed snack.
Dinner
Lemon Garlic Salmon with Cauliflower Rice
Pan-seared salmon fillet served with a side of cauliflower rice, seasoned with garlic and fresh herbs. A nutritious, filling meal that's low in carbs.
Breakfast
Avocado and Shrimp Lettuce Wraps
Shrimp sautéed with garlic and chili flakes, served in crisp lettuce leaves with slices of avocado and a squeeze of lime. This meal is light, flavorful, and low-carb.
Lunch
Grilled Chicken with Avocado and Cabbage Slaw
Grilled chicken breast paired with a cabbage slaw made from shredded cabbage, cilantro, lime juice, and olive oil. A fresh and crunchy low-carb lunch.
Evening Snack
Shrimp Guacamole Dip
Shrimp mixed with avocado, lime juice, cilantro, and a pinch of salt, served with cucumber slices or a few celery sticks. This makes for a fresh and savory snack.
Dinner
Seafood Medley with Zucchini Noodles
A mix of shrimp, scallops, and squid sautéed in garlic and olive oil, served over zucchini noodles. This meal is rich in protein and healthy fats.
Breakfast
Salmon and Spinach Frittata
A frittata made with spinach, flaked smoked salmon, and a bit of nutritional yeast or dairy-free cheese for flavor. This is a filling, low-carb breakfast option.
Lunch
Grilled Chicken Caesar Salad (No Croutons)
Grilled chicken breast on a bed of romaine lettuce, tossed with a homemade Caesar dressing (made with anchovies, olive oil, lemon juice, and garlic). Skip the croutons for a low-carb version.
Evening Snack
Shrimp Ceviche
Shrimp marinated in lime juice with chopped onions, tomatoes, cilantro, and a pinch of salt. Served cold, this dish is refreshing and full of flavor.
Dinner
Garlic-Parmesan Crusted Salmon
Salmon fillet crusted with a mixture of almond flour, garlic, and parmesan (optional for dairy-free version), then baked until golden and served with sautéed spinach.
Breakfast
Shrimp and Tomato Skewers
Grilled shrimp and cherry tomatoes on skewers, brushed with olive oil and lemon juice. This quick breakfast is light, tasty, and low-carb.
Lunch
Lemon Garlic Chicken with Avocado Salad
Lemon garlic marinated chicken breast grilled to perfection, served with a side of avocado, cucumber, and mixed greens. Dressed with olive oil and lemon for added flavor.
Evening Snack
Tuna Salad in Avocado
Tuna salad (tuna mixed with olive oil, lemon, celery, and spices) stuffed into an avocado half. This snack is filling, healthy, and low in carbs.
Dinner
Seafood Paella with Cauliflower Rice
A low-carb version of paella made with shrimp, clams, mussels, and cauliflower rice instead of traditional rice. The dish is seasoned with saffron, garlic, and paprika for rich flavor.
Breakfast
Smoked Salmon and Cucumber Rolls
Smoked salmon rolled with cucumber slices, avocado, and a small dollop of cream cheese (optional). These rolls are light, refreshing, and full of protein.
Lunch
Grilled Chicken with Garlic Mashed Cauliflower
Grilled chicken breast served with creamy mashed cauliflower (made with garlic and olive oil). This is a great low-carb alternative to mashed potatoes.
Evening Snack
Shrimp and Veggie Skewers
Shrimp and vegetables (like bell peppers, zucchini, and onions) skewered and grilled. A savory and satisfying snack or appetizer.
Dinner
Pan-Seared Salmon with Garlic Green Beans
Pan-seared salmon served with green beans sautéed in garlic and olive oil. This meal is simple, flavorful, and low in carbs.
Breakfast
Scrambled Eggs with Spinach and Feta
Fluffy scrambled eggs cooked with sautéed spinach and crumbled feta cheese. This dish is rich in protein and healthy fats, making it a filling, low-carb breakfast.
Lunch
Egg Salad Lettuce Wraps
A creamy egg salad made with hard-boiled eggs, mayo, mustard, and chopped celery. Serve in large lettuce leaves for a refreshing, low-carb wrap.
Evening Snack
Deviled Eggs
Classic deviled eggs made with hard-boiled eggs, mayo, mustard, and a dash of paprika. They’re rich, creamy, and protein-packed.
Dinner
Shakshuka
Poached eggs cooked in a flavorful tomato and bell pepper sauce spiced with cumin, paprika, and garlic. Serve this dish with a side of leafy greens for a light, low-carb dinner.
Breakfast
Egg and Avocado Breakfast Bowl
A breakfast bowl with scrambled eggs, sliced avocado, cherry tomatoes, and a sprinkle of chili flakes for a flavorful start to the day.
Lunch
Egg and Zucchini Frittata
A savory frittata made with eggs, zucchini, onions, and a handful of fresh herbs like parsley or basil. This dish is light but satisfying, full of protein and low in carbs.
Evening Snack
Egg Muffins
Mini egg muffins baked in a muffin tin with spinach, cheese, and a pinch of salt and pepper. These can be made ahead and are perfect for a quick, low-carb snack.
Dinner
Egg Drop Soup
A simple, low-carb Chinese-inspired egg drop soup made with chicken or vegetable broth, beaten eggs, and a sprinkle of green onions and sesame oil for extra flavor.
Breakfast
Poached Eggs on Avocado Toast
A poached egg served on a slice of low-carb bread or a portobello mushroom cap (for a keto option), topped with mashed avocado and a sprinkle of salt and pepper.
Lunch
Egg and Cucumber Salad
Chopped hard-boiled eggs mixed with cucumber, red onion, and a light vinaigrette dressing. This refreshing, protein-packed salad is perfect for a low-carb lunch.
Evening Snack
Egg and Cheese Roll-Ups
Slices of deli-style cheese rolled up with hard-boiled eggs and a touch of mustard or mayo. It’s a simple, satisfying snack that's high in protein and low in carbs.
Dinner
Spanish Tortilla
A traditional Spanish tortilla made with eggs, onions, and potatoes (you can substitute the potatoes with cauliflower or zucchini to make it low-carb). This is a great dish that can be served hot or cold.
Breakfast
Eggs Benedict (Low-Carb Version)
A low-carb version of eggs Benedict with poached eggs served on top of sautéed spinach and grilled portobello mushroom caps, topped with a homemade hollandaise sauce (made with butter, lemon, and egg yolks).
Lunch
Egg and Bacon Salad
A salad with mixed greens, crispy bacon, sliced hard-boiled eggs, avocado, and a creamy mustard dressing. This salad is low-carb and packed with protein and healthy fats.
Evening Snack
Soft-Boiled Eggs with Sea Salt
Perfectly soft-boiled eggs with a sprinkle of sea salt for a quick, protein-rich snack. Simple yet satisfying.
Dinner
Eggplant Parmesan with Eggs
Instead of breadcrumbs, use almond flour or crushed pork rinds to coat eggplant slices. Layer them with marinara sauce and a hard-boiled egg, then bake for a delicious low-carb twist on eggplant Parmesan.
Breakfast
Fried Eggs with Sautéed Mushrooms
Two fried eggs served with a side of sautéed mushrooms in butter, garlic, and thyme. This simple breakfast is full of protein and low in carbs.
Lunch
Egg and Ham Roll-Ups
Sliced deli ham wrapped around scrambled eggs and a slice of cheese, served cold. A great low-carb, high-protein lunch option.
Evening Snack
Egg-Cucumber Bites
Slices of cucumber topped with mashed hard-boiled eggs and a sprinkle of paprika and chives. These little bites are light, refreshing, and full of protein.
Dinner
Eggplant and Egg Casserole
Layered casserole with cooked eggplant, scrambled eggs, fresh basil, and mozzarella cheese (or a dairy-free option). Baked until golden and bubbly for a comforting low-carb dinner.
Breakfast
Spinach and Egg Scramble
Scrambled eggs with sautéed spinach, garlic, and onions. This simple dish is full of vitamins, minerals, and protein while being very low in carbs.
Lunch
Cauliflower and Egg Stir-Fry
A stir-fry of scrambled eggs and cauliflower rice with veggies like bell peppers, onions, and soy sauce. A flavorful, low-carb lunch option that's rich in protein.
Evening Snack
Egg Salad Stuffed Avocados
Hard-boiled egg salad stuffed into avocado halves. The creamy egg salad complements the rich texture of the avocado for a satisfying snack.
Dinner
Eggplant and Egg Curry
A low-carb curry made with eggplant and boiled eggs simmered in a spiced tomato sauce with turmeric, cumin, coriander, and garam masala. This flavorful dish is perfect for dinner and very low in carbs.
Breakfast
Eggs and Smoked Salmon
Two poached eggs served with smoked salmon, avocado, and a sprinkle of capers. This breakfast is light, rich in protein, and low in carbs.
Lunch
Egg and Roasted Vegetable Salad
Chopped hard-boiled eggs on top of a salad with roasted vegetables like zucchini, bell peppers, and onions. Toss with olive oil and balsamic vinegar for a fresh, low-carb lunch.
Evening Snack
Baked Avocado Eggs
Avocados halved and the pit removed, then baked with an egg in the center. You can add a pinch of salt and pepper or top with cheese if desired.
Dinner
Egg-Centric Stir-Fry with Shrimp
A stir-fry made with scrambled eggs, shrimp, bell peppers, onions, and a touch of soy sauce or coconut aminos. This meal is protein-rich, low in carbs, and full of flavor.
Breakfast
Avocado Coconut Smoothie
A creamy smoothie made from blended avocado, unsweetened coconut milk, a few drops of stevia (or another keto-friendly sweetener), and ice cubes. This smoothie is rich in healthy fats from avocado and coconut, perfect to start your day on a high-fat, low-carb note.
Lunch
Zucchini Noodles with Pesto
Fresh zucchini noodles (made using a spiralizer) tossed in a homemade pesto sauce made from basil, garlic, olive oil, pine nuts, and nutritional yeast. This low-carb, high-fat dish is full of flavor and perfect for keto.
Evening Snack
Cheese and Nut Plate
A variety of full-fat cheeses (like brie, cheddar, or mozzarella) paired with a handful of nuts (such as almonds, walnuts, or macadamia nuts). This snack is satisfying and high in fats, with minimal carbs.
Dinner
Cauliflower Rice Stir-fry
Sautéed cauliflower rice mixed with bell peppers, zucchini, spinach, and avocado, cooked in olive oil with a sprinkle of salt and pepper. This is a filling, low-carb, and keto-friendly dinner option.
Breakfast
Chia Pudding with Almond Butter
Chia seeds soaked overnight in unsweetened almond milk, topped with a dollop of almond butter and a few raspberries for a bit of freshness. Chia seeds are high in fiber and omega-3s, making this a perfect keto breakfast.
Lunch
Avocado and Cucumber Salad with Tahini Dressing
A simple salad of sliced cucumber, ripe avocado, and mixed greens, dressed with a rich tahini dressing made from tahini, lemon juice, garlic, and olive oil. A fresh, filling, and fat-rich meal.
Evening Snack
Guacamole with Celery Sticks
A creamy guacamole made with avocado, lime juice, cilantro, and a pinch of salt, served with crunchy celery sticks. It’s a great low-carb, high-fat snack that keeps you energized.
Dinner
Stuffed Mushrooms with Cream Cheese and Spinach
Large mushroom caps stuffed with a mixture of cream cheese, spinach, garlic, and a sprinkle of herbs, then baked until golden. A warm, savory dinner that is rich in fats and very low in carbs.
Breakfast
Almond Flour Pancakes with Berries
Pancakes made with almond flour and coconut flour, topped with a few fresh berries (like blueberries or blackberries) and a drizzle of sugar-free maple syrup or almond butter. These pancakes are keto-friendly and satisfy your morning cravings.
Lunch
Kale and Avocado Salad with Olive Oil Dressing
A nutrient-packed salad with fresh kale, sliced avocado, cucumber, and a lemon-olive oil dressing. Kale is low in carbs and high in vitamins, making it a great option for keto.
Evening Snack
Olives and Cheese
A small bowl of mixed olives (such as Kalamata or green olives) paired with slices of full-fat cheese. This combination provides a high-fat, low-carb snack to keep you satisfied.
Dinner
Broccoli and Cheese Casserole
Steamed broccoli baked with a mixture of cream, cheddar cheese, and Parmesan, then topped with more cheese and baked until bubbly and golden. This is a hearty, creamy, and filling keto dinner.
Breakfast
Coconut Yogurt Parfait
Unsweetened coconut yogurt layered with chia seeds, crushed almonds, and a few strawberries or blackberries. A creamy and satisfying breakfast rich in healthy fats and low in carbs.
Lunch
Eggplant and Zucchini Lasagna
Layers of thinly sliced eggplant and zucchini stacked with a creamy ricotta cheese filling, baked with marinara sauce (sugar-free) and mozzarella cheese. This is a delicious keto version of lasagna without any pasta.
Evening Snack
Avocado and Seaweed Snacks
Mashed avocado with a sprinkle of sea salt and a squeeze of lemon, served with crunchy seaweed snacks. This is a quick, nutrient-dense, and low-carb snack that’s full of healthy fats.
Dinner
Cauliflower and Broccoli Gratin
A creamy casserole made from steamed cauliflower and broccoli, mixed with heavy cream, cheese, and baked until golden. This dish is rich in fats and perfect for a keto-friendly dinner.
Breakfast
Flaxseed and Almond Meal Porridge
A warm porridge made from ground flaxseeds, almond meal, unsweetened almond milk, and a touch of cinnamon. Top with a few chopped almonds or seeds for a crunchy texture. This porridge is high in fiber and healthy fats.
Lunch
Cucumber, Tomato, and Feta Salad
A refreshing salad made with sliced cucumbers, cherry tomatoes, and crumbled feta cheese, all drizzled with olive oil and balsamic vinegar. This simple salad is low in carbs and rich in fats.
Evening Snack
Almond Butter and Celery Sticks
Celery sticks paired with a dollop of almond butter. It’s a quick and satisfying snack that combines the crunchiness of celery with the creamy richness of almond butter.
Dinner
Spaghetti Squash with Pesto
Roasted spaghetti squash served with homemade basil pesto (made from basil, olive oil, garlic, pine nuts, and Parmesan cheese). A delicious, low-carb pasta alternative that’s full of flavor and healthy fats.
Breakfast
Avocado and Coconut Smoothie Bowl
A thick smoothie bowl made from blended avocado, coconut milk, and a few ice cubes. Top with a few seeds (chia, sunflower) and unsweetened shredded coconut for extra texture. This breakfast is creamy, high in healthy fats, and refreshing.
Lunch
Zucchini Fritters with Sour Cream
Grated zucchini mixed with almond flour, herbs, and spices, then pan-fried in coconut oil to form crispy fritters. Serve with a dollop of sour cream or full-fat yogurt for extra richness.
Evening Snack
Marinated Artichoke Hearts with Olive Oil
Artichoke hearts marinated in olive oil, garlic, and herbs. This savory snack is rich in healthy fats and perfect for keto.
Dinner
Vegetable Stir-fry with Tofu
A stir-fry made with low-carb vegetables (such as bell peppers, zucchini, broccoli, and spinach), cooked in coconut oil with tofu cubes. This dish is rich in fats and offers plenty of plant-based protein.
Breakfast
Chia Seed Pudding with Walnuts and Cinnamon
Chia seeds soaked overnight in unsweetened almond milk, topped with chopped walnuts and a sprinkle of cinnamon. This is a high-fiber, low-carb breakfast packed with healthy fats.
Lunch
Cabbage Stir-fry with Tofu
Shredded cabbage stir-fried in coconut oil with diced tofu, garlic, and ginger. A light, yet satisfying lunch that’s low in carbs and full of fats.
Evening Snack
Keto Guacamole with Almond Flour Crackers
Homemade guacamole (avocado, lime juice, cilantro, and salt) served with crunchy almond flour crackers. This snack is rich in healthy fats and perfect for a keto-friendly treat.
Dinner
Stuffed Bell Peppers with Cauliflower Rice
Bell peppers stuffed with a mixture of sautéed cauliflower rice, mushrooms, spinach, cheese, and olive oil, then baked until tender. A low-carb, hearty, and fat-rich dinner.
Breakfast
Shrimp and Avocado Salad
Sautéed shrimp tossed with avocado, cherry tomatoes, and mixed greens, drizzled with olive oil and lemon juice. A refreshing, high-fat breakfast to kickstart your day.
Lunch
Grilled Chicken with Garlic Butter Mushrooms
Grilled chicken breast served with mushrooms sautéed in garlic butter and a side of leafy greens. This dish is rich in protein and healthy fats, perfect for keto.
Evening Snack
Tuna Salad Lettuce Wraps
A simple tuna salad made with canned tuna, mayonnaise, mustard, and chopped pickles, wrapped in large lettuce leaves. A light, satisfying snack that's low in carbs.
Dinner
Lemon Garlic Shrimp with Zucchini Noodles
Shrimp cooked in lemon garlic butter sauce, served over zucchini noodles. This dish is flavorful, filling, and low in carbs, ideal for a keto-friendly dinner.
Breakfast
Smoked Salmon with Avocado and Cucumber
Slices of smoked salmon paired with creamy avocado and crunchy cucumber. A light and satisfying breakfast rich in omega-3s and healthy fats.
Lunch
Grilled Chicken Caesar Salad (No Croutons)
Grilled chicken breast on a bed of romaine lettuce with homemade Caesar dressing (made with anchovies, garlic, and olive oil), topped with Parmesan cheese. Skip the croutons for a low-carb version.
Evening Snack
Shrimp Cocktail with Lemon
Chilled shrimp served with a tangy homemade cocktail sauce (ketchup, horseradish, and lemon juice). This is a low-carb snack that's perfect for keto.
Dinner
Garlic Butter Chicken with Roasted Asparagus
Chicken breast cooked in garlic butter, served alongside roasted asparagus tossed in olive oil. This dinner is both flavorful and low in carbs.
Breakfast
Coconut Shrimp with Avocado
Shrimp cooked in coconut oil, served with slices of ripe avocado. This breakfast is high in healthy fats and perfect for the ketogenic diet.
Lunch
Chicken and Spinach Salad with Olive Oil Dressing
Grilled chicken breast on a bed of fresh spinach, mixed with cucumber, cherry tomatoes, and a simple olive oil dressing. A nutrient-packed, low-carb lunch.
Evening Snack
Crab Meat and Cream Cheese Bites
Crab meat mixed with cream cheese, lemon juice, and herbs, served on cucumber slices. This quick snack is high in protein and low in carbs.
Dinner
Shrimp Scampi with Shirataki Noodles
Shrimp cooked in garlic butter and served over low-carb Shirataki noodles. This is a satisfying, high-fat, low-carb dinner.
Breakfast
Shrimp and Spinach Omelette
A keto-friendly omelette (using egg whites or whole eggs, depending on your preference) filled with sautéed shrimp and spinach. This meal is rich in protein and low in carbs.
Lunch
Grilled Chicken and Avocado Bowl
Grilled chicken breast served with mashed avocado, cherry tomatoes, and a sprinkle of olive oil. A quick and easy lunch that’s high in healthy fats and low in carbs.
Evening Snack
Tuna-Stuffed Avocados
Tuna salad (tuna, mayo, and spices) stuffed inside halved avocados. This snack is both creamy and satisfying while keeping the carb count low.
Dinner
Pan-Seared Salmon with Garlic Green Beans
Salmon fillet pan-seared and served with sautéed garlic green beans. A nutrient-dense dinner that’s high in omega-3 fatty acids and low in carbs.
Breakfast
Shrimp and Zucchini Stir-Fry
Shrimp stir-fried with zucchini, bell peppers, and garlic in coconut oil. This low-carb dish is a great way to start the day with protein and healthy fats.
Lunch
Chicken Lettuce Wraps with Avocado and Cucumber
Grilled chicken breast wrapped in lettuce leaves with slices of avocado, cucumber, and a drizzle of olive oil. This is a light, refreshing, low-carb lunch.
Evening Snack
Salmon Dip with Celery Sticks
A creamy dip made from smoked salmon, cream cheese, lemon, and fresh dill, served with crunchy celery sticks. This snack is high in fat and low in carbs.
Dinner
Garlic Butter Shrimp with Cauliflower Rice
Shrimp cooked in garlic butter sauce, served with cauliflower rice sautéed in olive oil. This is a keto-friendly dinner that’s both filling and low in carbs.
Breakfast
Smoked Salmon and Cream Cheese Roll-Ups
Smoked salmon rolled up with cream cheese and fresh herbs. This is a quick and easy, high-fat, low-carb breakfast.
Lunch
Chicken Salad with Avocado and Bacon
Grilled chicken mixed with avocado, crispy bacon, lettuce, and a light mayonnaise dressing. This salad is keto-friendly and full of healthy fats.
Evening Snack
Tuna and Cucumber Bites
Tuna salad (tuna, mayo, and mustard) served on cucumber slices. A light, crunchy, and satisfying snack that’s low in carbs.
Dinner
Lemon Herb Grilled Shrimp with Roasted Broccoli
Shrimp marinated in lemon, garlic, and herbs, then grilled and served with roasted broccoli. This dish is flavorful, high in protein, and low in carbs.
Breakfast
Avocado and Shrimp Skewers
Shrimp grilled on skewers and served with avocado slices. This breakfast is high in healthy fats and protein, perfect for a keto diet.
Lunch
Chicken and Avocado Lettuce Wraps
Grilled chicken breast wrapped in large lettuce leaves with mashed avocado, cucumber, and a drizzle of olive oil. A quick and satisfying meal.
Evening Snack
Crab and Avocado Salad
Fresh crab meat mixed with avocado, olive oil, lemon juice, and cilantro, served on a bed of mixed greens. This is a refreshing and protein-packed snack.
Dinner
Seared Salmon with Cauliflower Mash
Salmon fillet seared in olive oil and served with cauliflower mash made with cream cheese and butter. This dinner is rich in omega-3s and healthy fats, perfect for keto.
Breakfast
Scrambled Eggs with Avocado and Spinach
Scrambled eggs cooked with sautéed spinach and served with sliced avocado. This high-fat, low-carb breakfast is packed with protein and healthy fats.
Lunch
Egg Salad Lettuce Wraps
Hard-boiled eggs chopped and mixed with mayonnaise, mustard, and herbs, then wrapped in large lettuce leaves. A simple, satisfying, and low-carb meal.
Evening Snack
Deviled Eggs
Hard-boiled eggs cut in half and filled with a creamy mixture of egg yolk, mayo, mustard, and a sprinkle of paprika. This is a tasty, high-fat snack that's low in carbs.
Dinner
Shakshuka
Poached eggs in a spicy tomato sauce with onions, garlic, bell peppers, and cumin. This dish is aromatic and full of healthy fats, perfect for a keto-friendly dinner.
Breakfast
Egg and Avocado Breakfast Bowl
Two poached eggs served on top of mashed avocado, garnished with chili flakes and herbs. This bowl is high in healthy fats and a satisfying, low-carb breakfast.
Lunch
Egg and Zucchini Frittata
A baked frittata made with eggs, zucchini, spinach, and some cheese (optional). This is a great way to enjoy a filling, high-fat, low-carb lunch.
Evening Snack
Egg Muffins
Mini egg muffins made with scrambled eggs, spinach, cheese (optional), and herbs, baked in a muffin tin. A delicious, portable snack that's high in protein and fat.
Dinner
Egg Drop Soup
A simple and comforting egg drop soup made with chicken broth or vegetable broth, lightly seasoned with ginger, soy sauce (or coconut aminos), and a swirl of beaten eggs. This is a warm, low-carb dinner.
Breakfast
Poached Eggs on Avocado Toast (Low-Carb Version)
Poached eggs served on a slice of low-carb bread (or a grilled portobello mushroom cap for a keto option), topped with mashed avocado and a pinch of salt and pepper.
Lunch
Egg and Cucumber Salad
Hard-boiled eggs, sliced cucumber, and a light vinaigrette dressing (olive oil, lemon, and Dijon mustard). This is a refreshing, high-fat, and low-carb salad.
Evening Snack
Cheese and Egg Roll-Ups
Hard-boiled eggs wrapped in slices of cheese, perfect for a quick, protein-packed snack that's rich in healthy fats.
Dinner
Spanish Tortilla (Low-Carb Version)
A traditional Spanish tortilla made with eggs, onions, and a cauliflower base (instead of potatoes). This is a filling, savory dish that's low in carbs and high in protein.
Breakfast
Eggs Benedict (Low-Carb Version)
A keto-friendly version of eggs Benedict, with poached eggs served on sautéed spinach or a grilled portobello mushroom (instead of an English muffin), topped with homemade hollandaise sauce made from egg yolks and butter.
Lunch
Egg-Stuffed Avocado
A ripe avocado halved and filled with a soft-boiled egg, sprinkled with salt, pepper, and chili flakes. This is a quick, filling meal that's rich in healthy fats and low in carbs.
Evening Snack
Soft-Boiled Eggs with Sea Salt
Perfectly soft-boiled eggs sprinkled with sea salt and pepper. A simple, satisfying snack that's both nutritious and keto-friendly.
Dinner
Eggplant and Egg Casserole
A casserole made with layers of thinly sliced eggplant, scrambled eggs, fresh basil, and cheese (optional), baked until golden. This is a hearty, low-carb dinner option.
Breakfast
Eggs and Spinach Scramble
Scrambled eggs mixed with sautéed spinach and a little garlic, cooked in butter or olive oil. This dish is simple, high in healthy fats, and packed with protein.
Lunch
Egg and Roasted Vegetable Salad
A salad made with chopped hard-boiled eggs, roasted cauliflower, zucchini, and a drizzle of olive oil and balsamic vinegar. This is a satisfying meal rich in fats and low in carbs.
Evening Snack
Egg and Cheese Bites
Mini bites made by baking scrambled eggs with cheese in muffin tins. These egg and cheese bites are portable, delicious, and low-carb.
Dinner
Eggplant and Egg Curry
A low-carb curry made with eggplant and boiled eggs simmered in a spiced tomato sauce with turmeric, cumin, and coriander. This flavorful dish is perfect for a keto dinner.
Breakfast
Egg Salad with Avocado
Hard-boiled eggs mixed with mayonnaise, mustard, and chopped avocado, creating a creamy, satisfying breakfast that's rich in fats and low in carbs.
Lunch
Egg and Kale Stir-fry
Egg and Kale Stir-fry
Evening Snack
Egg and Guacamole Bites
Hard-boiled eggs halved and topped with homemade guacamole made from mashed avocado, lime, and cilantro. A low-carb, high-fat snack that’s perfect for keto.
Dinner
Eggplant and Egg Stir-fry
A stir-fry made with sautéed eggplant, scrambled eggs, garlic, and soy sauce (or coconut aminos). This is a flavorful, filling, and low-carb dinner.
Breakfast
Chia and Egg Pudding
Chia seeds soaked overnight in unsweetened almond milk, blended with a beaten egg for extra protein, and topped with a few berries. This pudding is creamy and rich in fats.
Lunch
Cauliflower Rice and Egg Stir-fry
A stir-fry of cauliflower rice mixed with scrambled eggs, bell peppers, and green onions, cooked in coconut oil. This is a low-carb, satisfying meal that's rich in healthy fats.
Evening Snack
Egg and Celery Sticks
Hard-boiled eggs served with celery sticks. This simple snack is high in protein and healthy fats while being low in carbs.
Dinner
Shakshuka with Spinach
Poached eggs in a spiced tomato sauce with onions, garlic, spinach, and bell peppers. This dish is filling, flavorful, and perfect for a keto dinner.
Breakfast
Peanut Butter Banana Smoothie
Blend frozen bananas, almond milk, peanut butter, plant-based protein powder, and spinach.
Lunch
Chickpea and Avocado Salad
Chickpeas, diced avocado, cherry tomatoes, cucumber, red onion, and mixed greens with lemon-olive oil dressing.
Evening Snack
Apple Slices with Almond Butter
Fresh apple slices with almond butter for dipping.
Dinner
Sweet Potato and Lentil Stew
Sweet potatoes, lentils, carrots, onions, garlic, and vegetable broth with turmeric and cumin.
Breakfast
Chia Pudding with Berries and Nuts
Chia seeds soaked in coconut milk, topped with mixed berries and almonds and walnuts.
Lunch
Hummus and Veggie Wrap
Whole-grain wrap with hummus, lettuce, cucumber, tomatoes, carrots, and avocado.
Evening Snack
Carrot Sticks with Guacamole
Fresh carrot sticks with homemade guacamole (avocado, lime, cilantro, garlic).
Dinner
Vegetable Stir-Fry with Tofu
Stir-fried tofu with mixed vegetables (broccoli, bell peppers, snow peas, carrots), garlic, soy sauce, and served with brown rice.
Breakfast
Oatmeal with Almonds, Berries, and Chia Seeds
Rolled oats cooked in almond milk, topped with sliced almonds, mixed berries, and chia seeds.
Lunch
Quinoa Salad with Roasted Vegetables
Quinoa salad with roasted zucchini, eggplant, bell peppers, and olive oil, lemon juice, and herbs.
Evening Snack
Cucumber Slices with Hummus
Fresh cucumber slices with hummus for dipping.
Dinner
Chickpea and Spinach Curry
Chickpeas, spinach, tomatoes, onions, garlic, and coconut milk in a curry, served with brown rice or quinoa.
Breakfast
Green Smoothie with Spinach, Banana, and Almond Butter
Spinach, frozen banana, almond butter, almond milk, and flaxseeds blended together.
Lunch
Lentil and Vegetable Soup
Lentils, carrots, celery, onions, tomatoes, garlic, and herbs like thyme and rosemary.
Evening Snack
Mixed Nuts and Dried Fruit
A small portion of mixed nuts (almonds, cashews, walnuts) and dried fruit (raisins, apricots, cranberries).
Dinner
Stuffed Bell Peppers with Quinoa and Black Beans
Bell peppers stuffed with cooked quinoa, black beans, corn, diced tomatoes, and topped with nutritional yeast.
Breakfast
Avocado Toast with Pumpkin Seeds
Whole-grain toast with mashed avocado, pumpkin seeds, and a pinch of chili flakes.
Lunch
Falafel with Cucumber-Tomato Salad
Homemade or store-bought falafel served with a cucumber-tomato salad dressed with lemon juice, olive oil, and herbs.
Evening Snack
Roasted Chickpeas with Spices
Roasted chickpeas with olive oil, cumin, paprika, and sea salt.
Dinner
Zucchini Noodles with Pesto
Zucchini noodles with homemade basil pesto (basil, garlic, pine nuts, olive oil, nutritional yeast) and roasted cherry tomatoes.
Breakfast
Overnight Oats with Berries and Flaxseeds
Rolled oats soaked in almond milk overnight, topped with mixed berries and ground flaxseeds.
Lunch
Tofu and Vegetable Stir-Fry with Brown Rice
Stir-fried tofu with broccoli, bell peppers, carrots, onions, and soy sauce or coconut aminos, served with brown rice.
Evening Snack
Celery Sticks with Almond Butter
Fresh celery sticks with almond butter for dipping.
Dinner
Butternut Squash and Black Bean Chili
Roasted butternut squash, black beans, tomatoes, onions, garlic, and chili spices in a warming stew.
Breakfast
Mango Chia Smoothie
Frozen mango, chia seeds, almond milk, and spinach blended together.
Lunch
Quinoa and Roasted Veggie Bowl with Tahini Dressing
Quinoa, roasted sweet potato, zucchini, bell pepper, and tahini dressing.
Evening Snack
Sliced Cucumber with Salt and Lemon
Fresh cucumber slices with sea salt and a squeeze of lemon juice.
Dinner
Vegetable and Chickpea Curry with Rice
Chickpeas, spinach, cauliflower, tomatoes, and coconut milk in a curry, served with brown rice or quinoa.
Breakfast
Chicken and Spinach Breakfast Wrap
A whole-wheat wrap filled with grilled chicken, sautéed spinach, avocado, and a drizzle of olive oil.
Lunch
Grilled Chicken Salad with Avocado and Lemon Dressing
Grilled chicken breast on a bed of mixed greens, cherry tomatoes, cucumber, avocado, and a simple lemon-olive oil dressing.
Evening Snack
Baked Fish Bites
Baked pieces of white fish (like cod or tilapia), lightly seasoned with lemon, garlic, and herbs.
Dinner
Pan-Seared Salmon with Asparagus and Roasted Potatoes
Pan-seared salmon served with roasted asparagus and crispy roasted potatoes.
Breakfast
Chicken and Vegetable Stir-Fry
Stir-fried chicken with bell peppers, zucchini, onions, and a splash of soy sauce, served over a small portion of brown rice.
Lunch
Fish Tacos with Cabbage Slaw
Grilled fish (like tilapia or cod) in soft corn tortillas, topped with a tangy cabbage slaw and a squeeze of lime.
Evening Snack
Chicken and Hummus
Grilled chicken slices served with a side of hummus and cucumber sticks.
Dinner
Baked Lemon Herb Chicken Thighs with Roasted Vegetables
Baked chicken thighs marinated in lemon, garlic, and herbs, served with roasted mixed vegetables like carrots, potatoes, and Brussels sprouts.
Breakfast
Grilled Chicken and Avocado Bowl
Grilled chicken breast, mashed avocado, cherry tomatoes, and a sprinkle of feta cheese in a bowl.
Lunch
Fish and Vegetable Stir-Fry
Stir-fried fish fillets (like salmon or cod) with mixed vegetables (broccoli, bell peppers, snap peas) and a soy-ginger sauce.
Evening Snack
Chicken Skewers with Yogurt Dip
Skewered grilled chicken pieces served with a yogurt dip made with mint, garlic, and lemon juice.
Dinner
Grilled Salmon with Quinoa and Steamed Broccoli
Grilled salmon fillet served with a side of quinoa and steamed broccoli, drizzled with olive oil.
Breakfast
Chicken Sausage and Veggie Scramble
Scrambled chicken sausage with diced bell peppers, onions, and spinach, sautéed in olive oil.
Lunch
Chicken Caesar Salad
Grilled chicken breast on a bed of Romaine lettuce, cherry tomatoes, cucumber, and homemade Caesar dressing (without eggs).
Evening Snack
Fish Jerky with Raw Veggies
A small portion of homemade or store-bought fish jerky, paired with raw vegetable sticks like carrots and celery.
Dinner
Baked Cod with Garlic Butter and Green Beans
Baked cod fillets topped with garlic butter and served with sautéed green beans.
Breakfast
Chicken and Sweet Potato Hash
Diced grilled chicken mixed with roasted sweet potatoes, onions, and bell peppers, seasoned with smoked paprika.
Lunch
Grilled Fish Salad with Mixed Greens
Grilled fish fillet on a bed of mixed greens, cucumber, cherry tomatoes, and a balsamic vinaigrette dressing.
Evening Snack
Chicken Lettuce Wraps
Shredded grilled chicken wrapped in large lettuce leaves, with a drizzle of tahini sauce.
Dinner
Grilled Chicken with Couscous and Roasted Carrots
Grilled chicken served with fluffy couscous and roasted carrots seasoned with cumin and coriander.
Breakfast
Chicken and Avocado Toast
Whole grain toast topped with mashed avocado and grilled chicken slices, drizzled with olive oil.
Lunch
Fish Fillet with Tomato-Cucumber Salad
Grilled fish fillet (like salmon or cod) served with a fresh tomato-cucumber salad, dressed with olive oil and lemon juice.
Evening Snack
Chicken Tenders with Spicy Yogurt Dip
Crispy baked chicken tenders served with a spicy yogurt dip (yogurt, lime, and chili powder).
Dinner
Baked Salmon with Spinach and Brown Rice
Baked salmon fillet served with a side of sautéed spinach and brown rice.
Breakfast
Grilled Chicken and Tomato Salad
Grilled chicken breast, sliced tomatoes, cucumber, and red onion, drizzled with olive oil and balsamic vinegar.
Lunch
Fish Curry with Coconut Milk
Fish fillets simmered in a creamy coconut milk-based curry with curry spices, served with jasmine rice.
Evening Snack
Chicken and Avocado Guacamole
Grilled chicken cubes mixed into homemade guacamole (avocado, lime, garlic, cilantro).
Dinner
Grilled Chicken with Asparagus and Mashed Potatoes
Grilled chicken breast served with steamed asparagus and creamy mashed potatoes.
Breakfast
Veggie Scrambled Eggs with Whole Wheat Toast
Scrambled eggs with spinach, bell peppers, onions, and tomatoes, served with a slice of whole wheat toast and a side of sliced avocado.
Lunch
Egg Salad with Mixed Greens
Hard-boiled eggs mixed with Greek yogurt, mustard, and fresh herbs, served on a bed of mixed greens (lettuce, arugula, spinach) with cucumbers, tomatoes, and a drizzle of olive oil and balsamic vinegar.
Evening Snack
Sliced Apple with Almond Butter
Fresh apple slices served with a tablespoon of almond butter for a balance of fiber, healthy fats, and protein.
Dinner
Baked Eggs in Avocado
Avocado halves with the pit removed, filled with a baked egg, and seasoned with salt, pepper, and paprika. Served with a side of roasted sweet potatoes and steamed broccoli.
Breakfast
Oatmeal with Poached Eggs
A bowl of hearty oatmeal topped with a poached egg, and a sprinkle of chia seeds, with a side of berries for added fiber and antioxidants.
Lunch
Egg and Chickpea Salad
Sliced hard-boiled eggs on a bed of mixed greens, with chickpeas, cucumbers, cherry tomatoes, and a lemon-tahini dressing.
Evening Snack
Carrot and Celery Sticks with Hummus
Crunchy carrot and celery sticks served with a small portion of hummus for dipping, offering fiber and healthy fats.
Dinner
Stir-Fried Vegetables with Scrambled Eggs
Stir-fried broccoli, bell peppers, zucchini, and onions with scrambled eggs and a splash of low-sodium soy sauce, served with brown rice.
Breakfast
Avocado Toast with Fried Egg
Whole grain toast topped with mashed avocado, a fried egg, and a sprinkle of chili flakes and sesame seeds.
Lunch
Egg and Quinoa Salad
A protein-packed salad with quinoa, sliced hard-boiled eggs, mixed greens, cherry tomatoes, cucumber, and a lemon-olive oil dressing.
Evening Snack
Greek Yogurt with Walnuts and Berries
A bowl of plain Greek yogurt topped with a handful of walnuts and fresh mixed berries for a balanced mix of protein, healthy fats, and fiber.
Dinner
Vegetable Frittata with a Side of Roasted Vegetables
A baked frittata with eggs, spinach, mushrooms, onions, and bell peppers, served with a side of roasted carrots and Brussels sprouts.
Breakfast
Chia Pudding with Sliced Boiled Egg
Overnight chia pudding made with almond milk, topped with a sliced boiled egg, and a handful of mixed berries for added fiber and antioxidants.
Lunch
Egg and Sweet Potato Bowl
Roasted sweet potato cubes served with a poached egg, sautéed kale, and a drizzle of tahini dressing.
Evening Snack
Cucumber Slices with Cottage Cheese
Fresh cucumber slices topped with a dollop of cottage cheese and sprinkled with herbs like dill.
Dinner
Shakshuka
Poached eggs in a spicy tomato, onion, and bell pepper sauce with cumin, paprika, and garlic, served with whole grain pita bread on the side.
Breakfast
Spinach and Mushroom Omelette
An omelette made with sautéed spinach, mushrooms, and a sprinkle of cheese, served with a side of sliced tomatoes and avocado.
Lunch
Egg and Lentil Salad
A hearty salad with cooked lentils, chopped hard-boiled eggs, mixed greens, roasted beets, and a lemon-dijon vinaigrette.
Evening Snack
Sliced Pear with Almonds
A fresh pear sliced and paired with a handful of raw almonds, providing fiber, healthy fats, and protein.
Dinner
Eggplant and Egg Stir-Fry
Stir-fried eggplant and scrambled eggs in garlic, soy sauce, and sesame oil, served with steamed brown rice.
Breakfast
Scrambled Eggs with Avocado and Salsa
Scrambled eggs topped with avocado slices and homemade salsa, served with a slice of whole-grain toast.
Lunch
Egg and Cucumber Salad
Hard-boiled eggs, thinly sliced cucumber, red onion, and a yogurt-based dill dressing, served on a bed of greens.
Evening Snack
Trail Mix with Seeds, Nuts, and Dried Fruit
A small portion of homemade trail mix made with mixed nuts, sunflower seeds, and dried cranberries for a balance of healthy fats, protein, and fiber.
Dinner
Eggplant Parmesan with a Side of Steamed Broccoli
Baked eggplant slices topped with marinara sauce and mozzarella cheese, served with scrambled eggs and a side of steamed broccoli.
Breakfast
Breakfast: Poached Eggs on Sweet Potato Hash
Description: Poached eggs on top of a sweet potato hash with bell peppers, onions, and spinach, drizzled with olive oil.
Lunch
Egg and Kale Salad with Lemon Vinaigrette
Sliced hard-boiled eggs served on a bed of kale with shredded carrots, red onion, and a lemon vinaigrette. Snack:
Evening Snack
Boiled Eggs with Cherry Tomatoes
Simple boiled eggs paired with fresh cherry tomatoes for a quick snack.
Dinner
Egg Drop Soup with Tofu and Vegetables
A light, clear broth with beaten eggs dropped in to form silky ribbons, tofu, and vegetables like mushrooms and bok choy.
Build your day
Core meals, thoughtful add-ons.
Choose the food preference and additions that make your plan work for your day.
01
Vegetarian
Fresh, colourful meals built around grains, pulses, vegetables and balanced proteins.
02
Egg & Non-Veg
Protein-forward choices incorporated around your preferences and plan.
03
Add-ons
Complete your day with cold-pressed juices, detox drinks, fruit bowls, salads and snacks.
- Cold-pressed juice
- Fruit bowl
- Salad
- Healthy snack
Our food principles
Good food, handled with care.
Everyday food should feel familiar, fresh and supportive—not complicated.
Home-style cooking
Prepared in our own kitchen using familiar methods and real ingredients.
Freshly prepared
Cooked for your routine, with no factory-reheated meals or shortcuts.
Zero white sugar
Thoughtful food choices without unnecessary white sugar in your daily plan.
Mindful packaging
Packaging choices made with convenience and environmental care in mind.
Helpful answers
Questions before your first meal?
Every plan is personal. These answers cover the essentials, and our team can help with the rest.
Talk to our teamReady when you are
Let your next meal begin a healthier routine.
Start with three days and experience a menu planned around you.