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 and start seeing real results. To maximize outcome, we suggest sticking with it for 4 consecutive weeks. We got you!
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 3 of 4
Day 1
Breakfast
Mini Pumpkin Spice Protein Oats
330 Calories
Organic gluten free overnight oats with almond milk, whey isolate protein, creamy coconut milk, pumpkin puree and your favourite pumpkin pie spices topped with maple candied pecans and shredded coconut
Organic gluten free oats, organic unsweetened almond milk, pumpkin puree, maple syrup, coconut milk, isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), pecans, pumpkin spice blend (ginger, cinnamon, nutmeg, clove, allspice), shredded coconut
Lunch
Lemon Basil Sirloin Strips
440 Calories
AAA lemon & basil marinated sirloin strips served over our signature sweet potato mash with Brussel sprouts & grilled bell pepper
AAA sirloin strips, tamari, olive oil, lemon juice, gluten free worcestershire sauce, garlic, basil, parsley, black pepper, Brussel sprouts, sweet potatoes, red bell pepper, herbs & spices
Dinner
Beef Taco Salad
630 Calories
Lean minced beef sautéed with Mexican spices, tomatoes and cilantro over crisp romaine with shredded cheddar, house made pico de Gallo, black beans, tomatoes & fresh lime
Lean ground beef, taco seasonings, tomato paste, cilantro, salt, black pepper, Romaine lettuce, grape tomatoes, black beans, cheddar, lime, Roma tomatoes, red onion, parsley, red wine vinegar, herbs & spices
Day 1 Totals: Calories 1400
Protein 89g | Carbs 143g | Fat 57g | Fiber 29g
Day 2
Breakfast
Mini Cocoa Banana Power Oats
410 Calories
A decadent combination of organic gluten free oats, fresh banana, vegan yoghurt, nut & oat milk, vanilla infused dark cocoa & cinnamon topped with high protein peanut butter mousse & crispy walnuts
organic gluten free oats, bananas, cocoa powder, chia seeds, cinnamon, shredded coconut, vanilla, coconut milk, organic unsweetened almond milk, gluten free oat milk, dairy free coconut yoghurt, maple syrup, organic natural peanut butter, coconut cream, organic agave, walnuts, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
Lunch
Korean BBQ Chicken
450 Calories
Korean BBQ spiced chicken breast over our signature yam mash with grilled veggie duo of broccoli & zucchini
Chicken breast, Korean bbq spices, yam mash (yams, olive oil), broccoli, zucchini, herbs & spices
Dinner
Minced Tomato Beef & Broccoli
490 Calories
Extra lean ground beef slow cooked with carrots, broccoli & rustic tomato puree with fragrant spices, topped with fresh Italian parsley
extra lean ground beef, carrots, broccoli, Spanish onion, mustard powder, cinnamon, tomato paste, tomato puree, tomatoes, garlic, house made veggie stock, olive oil, talian parsley, herbs & spices
Day 2 Totals: Calories 1350
Protein 92g | Carbs 149g | Fat 47g | Fiber 34g
Day 3
Breakfast
Mini Nutella Oats
320 Calories
Organic gluten free oats with unsweetened organic almond milk, Greek yoghurt, honey, chia and juicy blueberry banana duo topped with house made hazelnut ‘Nutella’ and crushed hazelnuts
Organic gluten free oats, organic unsweetened almond milk, Greek yoghurt, honey, chia seeds, vanilla, blueberries, banana, hazelnuts, salt, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), dates, coconut milk
Lunch
Wild Herb Rubbed Basa
650 Calories
Wild ocean wise basa rubbed and baked with herbs, served over our signature yam mash with seasonal veggies & house made yoghurt mint sauce
Wild ocean wise basa, herb seasonings, yams, olive oil, Greek yoghurt, fresh mint leaves, salt, black pepper, olive oil, bok choy, broccoli, herbs & spices
Dinner
Chimichurri Striploin
570 Calories
AAA NY Striploin seasoned and grilled to perfection over fire roasted bell peppers, zucchini & red onion with our herbaceous house made chimichurri sauce
AAA NY striploin, Montreal steak seasonings, house made chimichurri sauce (spinach, parsley, oregano, salt, garlic, olive oil, lemon juice, herbs & spices), zucchini, red onion, bell pepper, herbs & spices
Day 3 Totals: Calories 1540
Protein 89g | Carbs 119g | Fat 81g | Fiber 22g
Day 4
Breakfast
Citrus Cranberry Baked Protein Oatmeal
430 Calories
Zesty Orange & Cranberry Baked Oatmeal with clean isolate protein, honey & almonds served with our house made cranberry ginger chutney, vanilla Greek yoghurt and 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), dried cranberries, orange zest, sliced almonds, cranberries, apples, apple cider vinegar, organic agave, ginger, cinnamon, jalapeño, water
Lunch
Sun-Dried Tomato Chicken
570 Calories
Juicy baked chicken breast tossed in our Italian inspired sun-dried tomato dressing over organic tricolour quinoa with sautéed mushrooms & steamed green beans
Chicken breast, sun-dried tomato sauce (tomato paste, garlic, sun dried tomatoes, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, herbs & spices), organic tricolour quinoa, green beans, herbs & spices
Dinner
Montreal Chicken & Roasted Butternut Squash
430 Calories
Grilled Montreal Spiced Rossdown Chicken Breast over roasted golden potato & butternut squash sauté with green beans & zucchini
Rrosstown Halal chicken breast, Montreal seasonings, golden potatoes, butternut squash, zucchini, olive oil, green beans, herbs & spices
Day 4 Totals: Calories 1430
Protein 109g | Carbs 145g | Fat 48g | Fiber 24g
Day 5
Breakfast
Sausage Party
530 Calories
House made chicken apple sausages served over our Tex Mex golden potato & veggie hash with honey mustard aioli
Ground chicken, olive oil, Spanish onion, apples, sage, organic raw coconut sugar, fennel seed, salt, black pepper, dijon mustard, white vinegar, cayenne pepper, honey, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), zucchini, golden potatoes, corn, black beans, Roma tomato, parsley, tex Mex seasonings, herbs & spices
Lunch
AAA Beef Stew
370 Calories
AAA sirloin strips slow cooked in our house made vegetable stock with golden potatoes, celery, root veggies & herbaceous spices
AAA sirloin strips, house made vegetable stock, rosemary, black pepper, golden potatoes, carrots, celery, onion, cornstarch, water, Italian seasonings, paprika, salt, Montreal seasonings, herbs & spices
Dinner
Kung Pao Chicken
590 Calories
Tender Rossdown chicken breast marinated and sautéed in our ginger jalapeño kung pao sauce served over cauliflower rice with crushed peanuts and spring onion
Rossdown Halal Chicken breast, rice wine vinegar, cornstarch, gluten free tamari, olive oil, red bell pepper, red onion, jalapeño, garlic, ginger, black pepper, apple cider vinegar, organic raw coconut sugar, cornstarch, cauliflower, peanuts, green onion, herbs & spices
Day 5 Totals: Calories 1490
Protein 112g | Carbs 137g | Fat 60g | Fiber 22g
Day 6
Breakfast
Citrus Cranberry Baked Protein Oatmeal
430 Calories
Zesty Orange & Cranberry Baked Oatmeal with clean isolate protein, honey & almonds served with our house made cranberry ginger chutney, vanilla Greek yoghurt and 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), dried cranberries, orange zest, sliced almonds, cranberries, apples, apple cider vinegar, organic agave, ginger, cinnamon, jalapeño, water
Lunch
Korean BBQ Chicken
450 Calories
Korean BBQ spiced chicken breast over our signature yam mash with grilled veggie duo of broccoli & zucchini
Chicken breast, Korean bbq spices, yam mash (yams, olive oil), broccoli, zucchini, herbs & spices
Dinner
Chimichurri Striploin
570 Calories
AAA NY Striploin seasoned and grilled to perfection over fire roasted bell peppers, zucchini & red onion with our herbaceous house made chimichurri sauce.
AAA NY striploin, Montreal steak seasonings, house made chimichurri sauce (spinach, parsley, oregano, salt, garlic, olive oil, lemon juice, herbs & spices), zucchini, red onion, bell pepper, herbs & spices
Day 6 Totals: Calories 1450
Protein 94g | Carbs 138g | Fat 63g | Fiber 22g
Day 7
Breakfast
Sausage Party
530 Calories
House made chicken apple sausages served over our Tex Mex golden potato & veggie hash with honey mustard aioli
Ground chicken, olive oil, Spanish onion, apples, sage, organic raw coconut sugar, fennel seed, salt, black pepper, dijon mustard, white vinegar, cayenne pepper, honey, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), zucchini, golden potatoes, corn, black beans, Roma tomato, parsley, tex Mex seasonings, herbs & spices
Lunch
Lemon Basil Sirloin Strips
440 Calories
AAA lemon & basil marinated sirloin strips served over our signature sweet potato mash with Brussel sprouts & grilled bell pepper
AAA sirloin strips, tamari, olive oil, lemon juice, gluten free worcestershire sauce, garlic, basil, parsley, black pepper, Brussel sprouts, sweet potatoes, red bell pepper, herbs & spices
Dinner
Montreal Chicken & Roasted Butternut Squash
430 Calories
Grilled Montreal Spiced Rossdown Chicken Breast over roasted golden potato & butternut squash sauté with green beans & zucchini
Rrosstown Halal chicken breast, Montreal seasonings, golden potatoes, butternut squash, zucchini, olive oil, green beans, herbs & spices
Day 7 Totals: Calories 1400
Protein 111g | Carbs 168g | Fat 37g | Fiber 29g
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
