Our approach
Where the plans come from
Nobody here is a dietitian. Rather than invent a method, the plans follow public nutrition guidance that anyone can read. This page lists exactly which, and what that does and does not mean for you.
The four sources
Public guidance, linked so you can check it
Each one shaped a specific part of the plans. The link goes to the source document itself, not to a summary of it.
Dietary Guidelines for Americans
The shape of the plate
The 2025 to 2030 edition, published in January 2026, is the reference for how much of a meal is vegetables, protein and grains across all four plans.
NHS Eatwell Guide
Why the swap pages exist
The NHS measures balance across a week rather than meal by meal. That single idea is why one swapped dinner does not undo the plan.
USDA MyPlate
Portions without counting
Portions are expressed as parts of a plate rather than numbers to track, which is where the plans get their no calorie counting rule.
FoodSafety.gov
The prep day timings
Cooked food in the fridge for three to four days, the two hour rule for cooling, and reheating to 74C. The prep checklist is built to those limits, not to guesswork.
And what it is not
Following public guidance is not the same as being assessed by a professional. These are four written plans, identical for everyone who buys them. They are not personalised, not a treatment, and not a substitute for advice from a doctor or a registered dietitian. If you are pregnant, managing a health condition, or already working with someone qualified, talk to them before changing how you eat. That applies to the keto plan more than the others.
Two more things people ask
Why the recipes show a per serving figure
Every recipe page carries an approximate figure for the serving it makes. Approximate is the honest word for it: these are home portions cooked in a home kitchen, not lab measurements, and they are there to help you judge a meal rather than to be tracked to the gram.
Why there is no calorie counting
Because the guidance above does not work that way. MyPlate describes portions as parts of a plate, and the plans copy that. If counting suits you, the pages leave room for it, but nothing in the system depends on it.
Still have a question?
If something here is unclear, or you want to know whether a plan suits a situation we have not covered, ask before you buy rather than after.