Meal plan + workout plan · from €9.99
Your personal meal & workout plan for weight loss that fits your life
Answer 11 quick questions. We calculate your calories and protein, then build a 7-day meal plan, grocery list and 12-week workout program for your goal, schedule and equipment — delivered as a PDF within 24 hours.
- Calories and protein calculated for your body — not a template
- Simple meals you can cook in 10–30 minutes
- Workouts for the gym, dumbbells at home or no equipment
2-minute quiz · see your calorie target for free · pay only if you want the full plan
€9.99 one-time · Meal plan + workout plan that work together
- One-time payment, no subscription
- Secure checkout via Stripe
- PDF in your inbox within 24 h
- Written in your language
Most diets fail for three predictable reasons
It's rarely about willpower. Usually the plan simply wasn't made for the person following it.
Generic numbers
A one-size plan gives a 55 kg woman and a 95 kg man the same menu. One of them will be starving, the other won't lose anything.
Too strict to last
Cutting out everything you like works for two weeks. Then the weekend comes. A plan has to include food you actually enjoy.
Food and training don't match
Random workouts from social media plus a separate diet app means nothing fits together — and progress stalls.
What you get
One PDF with everything you need for the next 12 weeks — clear enough to follow on a busy Tuesday.
Your calorie & macro targets
Daily calories, protein, fat and carbs calculated from your age, height, weight, activity and goal — with a safe deficit, never a crash diet.
7-day meal plan with recipes
Breakfast, lunch, dinner and snacks with portions in grams, calories and protein per meal. Built to rotate through all 12 weeks, with easy swaps.
Weekly grocery list
Everything sorted by store section, using ingredients available in an ordinary supermarket. No exotic powders.
12-week workout program
Three 4-week phases for the gym, dumbbells or bodyweight — sets, reps, rest times and how to progress each week.
Your diet respected
Vegetarian, vegan, pescatarian, lactose-free, gluten-free or simply 'no fish' — the plan works around what you eat.
Check-in & plateau guide
What to measure each week, and exactly what to change if the scale stops moving for two weeks.
How it works
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1
Answer 11 questions
Goal, body, activity, training place, diet and food preferences. Takes about 2 minutes.
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2
See your targets — free
You immediately see your daily calories, protein and a realistic timeline. Then choose the plan you want.
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3
Get your plan within 24 h
Your PDF arrives by email, in your language. Start the same day.
2-minute quiz · see your calorie target for free · pay only if you want the full plan
A good fit if you…
- want to lose fat without crash diets or giving up all your favourite food
- are busy and want to know exactly what to eat and how to train
- train at home or at the gym — or are just starting out
- eat vegetarian, vegan or have foods you avoid
- want to build muscle or reshape your body (recomposition)
Not the right choice if you…
- are under 18
- are pregnant or breastfeeding
- have or had an eating disorder
- have a medical condition that needs a doctor-supervised diet (without your doctor's approval)
- expect to lose 10 kg in two weeks
How it compares
| MetaFormPlan | Free template | Calorie-tracking app | Personal coach | |
|---|---|---|---|---|
| Calculated for your body | ✓ | ✗ | ✓ | ✓ |
| Ready meals + grocery list | ✓ | ✗ | ✗ | Sometimes |
| Workout program included | ✓ | Sometimes | ✗ | ✓ |
| Daily logging required | No | — | Yes | Often |
| Price | From €9.99 once | Free | €5–15 / month | €100+ / month |
Simple, one-time pricing
Choose after you see your personal targets. No subscription, no hidden fees.
Complete
Meal plan + workout plan that work together
€9.99 one-time
≈ €0.12 per day over 12 weeks
- 7-day meal plan with recipes, portions and swaps
- Weekly grocery list
- 12-week workout program (3 phases)
- Calorie, protein, fat and carb targets
- Weekly check-in and plateau guide
Premium
Most detailed plan, with analysis of your current habits
€19.99 one-time
- Everything in Complete
- Analysis of what you eat now (24-hour food recall)
- Strategy for your biggest obstacle — cravings, time or plateau
- Sleep and recovery recommendations
- Priority review by our team
Final price — no subscription, no hidden fees. Secure payment via Stripe (card, Apple Pay, Google Pay).
Built on proven formulas, not trends
Your calories are calculated with the Mifflin-St Jeor equation — the formula dietitians most often use to estimate energy needs — and adjusted for your activity. Deficit size, protein and training volume follow published sports-nutrition guidelines. Our planning system turns these numbers into meals and workouts, and every plan is checked before it's sent.
How we build your plan →Safe deficit
Around 20% below maintenance and never below 1,200 kcal (women) or 1,500 kcal (men).
Enough protein
About 1.6–2.2 g per kg to protect muscle while you lose fat.
Progressive training
Each phase adds a little load or reps, so your body keeps adapting.
Flexible, not strict
Swaps and room for food you enjoy — because the best plan is the one you keep.
Not ready yet? Try the free calorie calculator
Find out how many calories and how much protein you need per day — no email required.
Frequently asked questions
When will I receive my plan?
Is this a subscription?
Do I need a gym?
How personal is the plan really?
How much weight will I lose?
I'm vegetarian / vegan / have allergies. Will it work?
Can I get a refund?
Is it safe?
Start today. Your plan can be in your inbox tomorrow.
Two minutes of questions. A plan built for your body, your kitchen and your schedule.
Create my plan →- One-time payment, no subscription
- Secure checkout via Stripe
- PDF in your inbox within 24 h
- Written in your language