For the six o'clock fridge stare

Stop deciding what to eat every single night

Twenty eight days of meals that are already planned, already portioned and already shopped for. Pick the way you actually eat, and stop negotiating with yourself at six in the evening.

from39,00 złone payment, yours to keep
Find your plan Instant download, nothing ships
  • Every meal is portioned for you
  • Balanced, high protein, keto or vegetarian
  • The grocery list is already written
  • Read it on your phone or print it
Cover of the NOURA 28 Day Complete Plan, balanced edition

It takes about a minute to start

No app to install, no account to build, no box waiting in the post.

  1. Pick your diet

    Balanced, high protein, keto or vegetarian. The quiz below picks one if you are undecided.

  2. It lands in your inbox

    The download link is sent the moment you pay, and it is on the confirmation page too.

  3. Cook tonight

    Open day one, check the list, and you are done deciding for a month.

Seven questions, about two minutes

Which of the four is actually yours?

No weighing, no calculators, and nothing about your body. Seven questions about food, and one plan at the end with the reasoning shown.

What is in the file

See how the pages work

Real pages from the plan, so nothing about the file is a surprise.

  • Week one at a glance, twenty one meals laid out across seven days

    28 days of meals

    Every breakfast, lunch and dinner, decided in advance.

  • A recipe page, seared tuna with avocado salsa, with ingredients, method and values per serving

    60+ recipes

    Short lists of ingredients you can actually find.

  • Week one grocery list, grouped by the aisle each item sits in

    Grocery lists

    One list per week, ordered the way a shop is laid out.

  • Week one prep session, split into three blocks of work

    Prep checklist

    An hour on Sunday and most of the week is handled.

  • The swap table, pairing every planned meal with an alternative built to the same rules

    Swap pages

    Do not fancy a meal? Trade it without breaking the plan.

  • Week one habit tracker, one page for the week

    Tracker

    One page to look back on the week, if you like that sort of thing.

Swipe to see the rest of the pages.

A PDF in A4 and US Letter, with a clickable contents page and bookmarks for GoodNotes, Notability or any PDF app. Written in English only.

Four diets, three versions

Pick your version

Same system underneath. The diet changes what is on the plate, the version changes how much of the month is written for you.

Choose your diet

The quiz above picks one for you if you would rather not decide.

Starter

One week, to see if this way of eating suits you.

  • 7 day meal plan
  • 19 recipes
  • One grocery list
  • A4 and US Letter, for print or tablet

39,00 zł

39,00 zł

39,00 zł

39,00 zł

Most picked

Complete System

The full 28 days and everything that keeps it running.

  • 28 day meal plan
  • 60+ recipes
  • Grocery list for every week
  • Prep day checklist
  • Swap pages
  • Habit tracker
  • A4 and US Letter, for print or tablet

119,00 zł

119,00 zł

119,00 zł

119,00 zł

Everything bundle

All four diets, plus the two extras. Whichever diet you pick, you get all of them.

  • All four diets, not just one
  • 198 recipes
  • Four full 28 day plans
  • Batch cooking guide, 12 pages
  • Printable blanks pack

199,00 zł

199,00 zł

199,00 zł

199,00 zł

Every file is written in English only. There is no translated edition yet.

Digital download, emailed the moment you pay. Sales are final, apart from a short list of exceptions.

Read the refund exceptions

The bits people ask about

What do I actually get for my money?

A PDF download, emailed within about a minute of paying. The same link shows on the order confirmation page as well.

What language is it in?

English only. Every recipe and every instruction is written in English and there is no translated edition. The shop can show you prices in your own currency, but the file itself will not change language.

Is this a plan I have to stick to perfectly?

No. It is a plan, not a set of rules. The swap pages exist so you can trade meals you do not fancy and keep the week intact.

Do I need to count anything or weigh food?

No. Portions are built into the recipes. If you already track your food, there is room on the pages for it.

Will it work on my phone?

Yes. It is a PDF, so it opens on a phone, a tablet or a laptop, and it prints cleanly on A4 or US Letter if you would rather have it on paper.

Can I get a refund?

Not for changing your mind. Because the file reaches you the second you pay, sales are final. There is a short list of situations where we do refund, and the refunds page sets them out one by one.

Ask before you buy if anything is unclear. A person will answer, within two working days at the latest.

Not ready? Try three days first

A free three day sample with the shopping list that goes with it. It is being written now, and the list below gets it the day it is ready.

One email when the sample is ready, then the odd new plan. Leave whenever you want. How we handle your email

28 day meal plan, from39,00 zł
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