Your Exclusive 7 - Day Weight Loss Meal Plan!
This program is crafted to support your weight loss journey with three delicious, low-carb meals per day—perfectly portioned to stay within 1200–1500 calories daily.
Our rotating 4-week menu keeps things fresh and exciting, so you’ll look forward to every bite. Jump in anytime, commit for 4 weeks, and start seeing real results.
Be sure to download our PDF guide for helpful tips and extra info to keep you on track!
The meals in this meal plan are not customizable. Each one has been carefully designed by our fitness and nutrition team with calorie-conscious, weight-loss goals in mind.
Rotation Menu 4 of 4
Day 1
Breakfast
Mini Matcha Granola Parfait
280 Calories
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
NY Striploin
510 Calories
AAA Ny Striploin (4oz) seasoned and grilled with steak spices, served over yam mash with fire-grilled bell pepper & sauteed mushrooms
AAA Ny striploin), steak spices, yam mash (yams, olive oil), red bell pepper, mushrooms, herbs & spices
Dinner
Chicken Cobb Salad
630 Calories
Garlic baked Rossdown chicken breast over crisp romaine with crispy bacon, corn, grape tomatoes, hard boiled egg and our house made blue cheese dressing
Rossdown chicken breast, garlic & herb seasonings, garlic pepper dressing (Greek yoghurt, olive oil, lemon juice, white wine vinegar, dijon mustard, garlic, black pepper, salt), spinach, romaine lettuce, egg, grape tomatoes, red onion, blue cheese, lemon, herbs & spices
Day 1 Daily Totals: Calories 1420
Protein 111g | Carbs 115g | Fat 59g | Fiber 21g
Day 2
Breakfast
Bircher Muesli
300 Calories
Organic gluten free oats with fresh peaches, dried cranberries, flax, Greek yoghurt, pecans, cinnamon and vanilla topped with fresh strawberries & blueberries
Organic gluten free oats, pecans, dried cranberries, shredded coconut, ground flaxseed, cinnamon, salt, peaches, Greek yoghurt, lemon juice, vanilla extract, strawberries, blueberries
Lunch
Greek Chicken
670 Calories
Juicy char grilled Greek chicken over organic quinoa with steamed black pepper green beans & sautéed mushrooms
Chicken breast, Greek marinade (olive & soybean oil, filtered water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion, garlic, lemon juice, xanthin gum), green beans, black pepper, mushrooms, organic tricolour quinoa, herbs & spices
Dinner
Mediterranean Baked Chicken Thighs
490 Calories
Mediterranean baked chicken thighs, marinated in an aromatic blend of paprika, garlic, allspice, nutmeg, fresh lime & fresh herbs, served over seasonal veggies with house made coconut-dill sauce
Chicken thigh, garlic, paprika, allspice, nutmeg, olive oil, lime juice, black pepper, salt, dill, coconut milk, lemon juice, seasonal veggies, herbs & spices
Day 2 Daily Totals: Calories 1460
Protein 85g | Carbs 104g | Fat 84g | Fiber 26g
Day 3
Breakfast
Acai Chia Bowl
300 Calories
Antioxidant packed açai with blueberries, raspberries, organic chia, banana, vanilla and almond milk, topped with dried blueberries and our house made grain free granola
acai, organic unsweetened almond milk, blueberries, raspberries, chia seeds, banana, agave, vanilla, lemon juice, house made grain free granola (almonds, pumpkin seeds, sunflower seeds, cinnamon, vanilla, salt, xylitol, coconut oil, maple syrup, tapioca flour, coconut flour, shredded coconut, dried cranberries), dried blueberries
Lunch
Smoked Applewood Chicken
500 Calories
Smoked Applewood Baked Chicken over yam mash with baked asparagus, Brussel sprouts & steamed kale
Chicken breast, smoked applewood seasonings, yam mash (yams, olive oil), asparagus, kale, herbs & spices
Dinner
Lean Beef Chili
480 Calories
Lean ground beef slow cooked with hearty bean medley, jalapeño, fire roasted tomatoes, red bell pepper and your favourite warming chili spices, topped with feta cheese
Lean ground beef, red kidney beans, black beans, roasted tomatoes, tomato paste, red onion, red bell pepper, jalapeño, house made veggie stock, oregano, cumin, salt, black pepper, smoked paprika, chili powder, gluten free Worcestershire sauce, garlic, feta, parsley, herbs & spices
Day 3 Daily Totals: Calories 1280
Protein 91g | Carbs 143g | Fat 40g | Fiber 34g
Day 4
Breakfast
Mediterranean Frittatas
450 Calories
Mediterranean inspired mini breakfast frittatas baked with baby spinach, grape tomatoes, Kalamata olives, feta & spices served alongside Greek roasted potatoes and our house made roasted red pepper & feta dip
Eggs, organic unsweetened almond milk, coconut milk, onion, spinach, grape tomatoes, feta cheese, kalamata olives, Greek seasonings, black pepper, salt, olive oil, roasted red peppers, chili flakes, lemon juice, Greek yoghurt, golden potatoes, herbs & spices
Lunch
Soy Chili Chicken “Poke”
580 Calories
Sesame ginger marinated Rossdown chicken breast over coconut jasmine rice with fresh mango, radish, cucumber, edamame and our house made citrus garlic poke sauce
Rossdown Halal Chicken breast, gluten free tamari, sesame oil, water, honey, sriracha, rice vinegar, garlic, ginger, lime juice, white jasmine rice, coconut milk, edamame, cucumber, mango, radish, salt, black pepper, herbs & spices
Dinner
Brazilian Beef Stroganoff
450 Calories
AAA sirloin strips simmered with our special coconut milk sauce with tomato puree, herbs, and mushrooms over cauliflower rice
AAA sirloin strips, mushrooms, coconut milk, tomato puree, mustard, gluten free Worcestershire sauce, cauliflower rice, herbs & spices
Day 4 Daily Totals: Calories 1480
Protein 112g | Carbs 123g | Fat 63g | Fiber 18g
Day 5
Breakfast
Berry & White Choc Baked Protein Oatmeal
430 Calories
Organic gluten free oats baked with flax, chia, isolate protein, blueberries & white chocolate served with house made blueberry compote, vanilla Greek yoghurt & hard boiled egg
Organic gluten free oats, flax seed, organic chia seeds, baking powder, salt, eggs, oat milk, Greek yoghurt, vanilla, honey, whey isolate protein powder (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), white chocolate (sugar, cocoa butter, whole milk powder, soya lecithin, natural vanilla flavouring), blueberries, maple syrup
Lunch
Sriracha Lime Chicken
410 Calories
Sriracha Lime Grilled Chicken breast over organic tricolour quinoa with steamed broccoli & grilled zucchini
Chicken breast, sriracha lime seasonings, organic tricolour quinoa, broccoli, zucchini, herbs & spices
Dinner
Chicken Shawarma Dinner
510 Calories
Tender marinated chicken thigh served over our fresh garden veggie medley of cucumber, tomato, red onion and kalamata olives with our house made tzatziki hummus
Chicken thigh, onion powder, cumin, turmeric, cayenne pepper, cinnamon, cardamom, olive oil, salt, onion, garlic, pepper, filtered water, parsley, house made tzatziki hummus (chickpeas, salt, garlic, tahnini, Greek yoghurt, lemon juice, dill, cucumber, olive oil, pepper), tomato, cucumber, kalamata olives, red onion, herbs & spices
Day 5 Daily Totals: Calories 1350
Protein 92g | Carbs 130g | Fat 53g | Fiber 21g
Day 6
Breakfast
Mediterranean Frittatas
450 Calories
Mediterranean inspired mini breakfast frittatas baked with baby spinach, grape tomatoes, Kalamata olives, feta & spices served alongside Greek roasted potatoes and our house made roasted red pepper & feta dip
Eggs, organic unsweetened almond milk, coconut milk, onion, spinach, grape tomatoes, feta cheese, kalamata olives, Greek seasonings, black pepper, salt, olive oil, roasted red peppers, chili flakes, lemon juice, Greek yoghurt, golden potatoes, herbs & spices
Lunch
NY Striploin
510 Calories
AAA Ny Striploin (4oz) seasoned and grilled with steak spices, served over yam mash with fire-grilled bell pepper & sauteed mushrooms
AAA Ny striploin), steak spices, yam mash (yams, olive oil), red bell pepper, mushrooms, herbs & spices
Dinner
Smoked Applewood Chicken
500 Calories
Smoked Applewood Baked Chicken over yam mash with baked asparagus, Brussel sprouts & steamed kale
Chicken breast, smoked applewood seasonings, yam mash (yams, olive oil), asparagus, kale, herbs & spices
Day 6 Daily Totals: Calories 1460
Protein 109g | Carbs 152g | Fat 49g | Fiber 28g
Day 7
Breakfast
Berry & White Choc Baked Protein Oatmeal
430 Calories
Organic gluten free oats baked with flax, chia, isolate protein, blueberries & white chocolate served with house made blueberry compote, vanilla Greek yoghurt & hard boiled egg
Organic gluten free oats, flax seed, organic chia seeds, baking powder, salt, eggs, oat milk, Greek yoghurt, vanilla, honey, whey isolate protein powder (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), white chocolate (sugar, cocoa butter, whole milk powder, soya lecithin, natural vanilla flavouring), blueberries, maple syrup
Lunch
Soy Chili Chicken “Poke”
580 Calories
Sesame ginger marinated Rossdown chicken breast over coconut jasmine rice with fresh mango, radish, cucumber, edamame and our house made citrus garlic poke sauce
Rossdown Halal Chicken breast, gluten free tamari, sesame oil, water, honey, sriracha, rice vinegar, garlic, ginger, lime juice, white jasmine rice, coconut milk, edamame, cucumber, mango, radish, salt, black pepper, herbs & spices
Dinner
Brazilian Beef Stroganoff
450 Calories
AAA sirloin strips simmered with our special coconut milk sauce with tomato puree, herbs, and mushrooms over cauliflower rice
AAA sirloin strips, mushrooms, coconut milk, tomato puree, mustard, gluten free Worcestershire sauce, cauliflower rice, herbs & spices
Day 7 Daily Totals: Calories 1460
Protein 102g | Carbs 150g | Fat 52g | Fiber 20g
Need More Protein? Add some to your Meal Plan
-
OCEAN WISE WILD CAJUN BASA
(2x fillets)
Gluten Free
Hover For Ingredients Ocean wise wild basa, cajun seasonings$19.00Baked wild ocean wise cajun spiced basa
Add to cart -
AAA HALAL MANHATTAN CUT NY STEAKS
(3x 4oz)
Halal protein
Gluten Free
Hover For Ingredients AAA Manhattan cut NY steaks, steak spices, olive oil$25.00Grilled Halal AAA Manhattan cut NY Steaks
Add to cart -
HALAL CHICKEN BREAST
(2x 6oz breast)
Halal protein
Gluten Free
Hover For Ingredients Chicken breast, Montreal seasonings, olive oil$19.00Grilled Montreal seasoned Rossdown Halal chicken breasts
Add to cart