Everything people ask before they buy

A PDF download, emailed to you within about a minute of paying. The same link also appears on the order confirmation page, so you have it twice.

English, and only English. Every recipe, grocery list and instruction is in English, and there is no translated edition. A shop that shows your local currency sometimes leads people to assume the file is translated too. It is not. Wanting it in another language is not grounds for a refund, so this is not the right product for you unless you read English comfortably.

Balanced is ordinary food in ordinary amounts. High protein puts the protein first so meals hold you longer. Keto keeps starch and sugar low and is the strictest of the four. Vegetarian drops meat and fish but still uses eggs and dairy. Same structure underneath, different plates.

Take the quiz. Seven questions about how you already eat, and it names one plan and shows the reasoning. It will also say when none of the four fit you, rather than pushing you at the nearest one.

Public nutrition guidance rather than a method invented here. Four sources shaped them, and each one is named and linked on the approach page, along with a plain account of what a written meal plan is not.

Where the plans come from

A free three day sample is being written, with the shopping list that goes with it. Join the list and you get it the day it is ready.

Get the free sample

No. It uses eggs and dairy. The swap pages cover part of that gap but not all of it, so if you eat nothing from an animal at all, take the free sample first and judge from that rather than buying and hoping.

Each diet is a separate file, so switching means buying that one. The better route is the free sample and the quiz before you pay, so you only buy once.

All three. It is a normal PDF, so anything that opens a PDF will open it, and nothing is locked to Apple. The download also includes a tabbed, hyperlinked version made for GoodNotes and Notability, if you want to write on the pages by hand.

Yes. There is a separate print version sized for A4 and US Letter, with margins that survive a home printer.

Message us and we will send it another way or refund you. A file that does not work is our problem, not yours, and you do not have to argue for it.

Check spam and promotions first, then look at your order confirmation page, the same link is there. If it still has not shown up, message us with the email you used and we will resend it.

No. Because the file is delivered the moment you pay, we do not take change of mind returns, and at checkout you agree to that. There is a short list of situations where we do refund every time, and the refunds page sets them out one by one.

No. The plans are built around meals and portions rather than numbers. If you already like tracking, the pages leave room for it.

No, and it does not pretend to be. It is four written plans with swaps, not a bespoke diet. Nobody here is a dietitian, so if you have a medical condition or you are pregnant, talk to someone qualified before changing how you eat. That applies to the keto plan more than the others.

The seasonal meal packs and the batch cooking guide. Everything else is the same. If you are undecided, start with Complete.