The product
The NOURA 28 Day Meal Plan System
Four weeks of meals, sixty plus recipes, a grocery list for every week and a prep checklist that fits one hour on a Sunday. Built in four versions so it matches how you already eat.
- Emailed within about a minute of paying
- Balanced, high protein, keto or vegetarian
- A4 and US Letter in one download
- One payment, no subscription, no account
Page by page
What you are actually buying
Real pages from the file rather than a stock photo of a kitchen. If a page looks useful here, it looks the same when you open it.
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The week at a glance
Every breakfast, lunch and dinner for the week, already named, on one page.
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A recipe page
Timings, an ingredient list you can shop from, and what one serving comes to.
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The weekly shop
Grouped by aisle rather than by recipe, with a place to tick off what you already have.
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Sunday in three blocks
Three blocks of work, ordered so the oven and the hob are never both waiting.
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The swap table
Every planned meal paired with an alternative built to the same rules.
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The tracker
One page for the week, for people who like seeing it. Skip it and nothing breaks.
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. English only.
Four diets, three versions
Choose the diet, then the size
The diet decides what goes on the plate. The version decides how much of the month is written for you. Every version comes with the meal planner free.
Starter
Seven days, to see if the way it is laid out suits you.
- 7 day meal plan
- One grocery list
- 19 recipes
- A4 and US Letter, for print or tablet
- Free bonus: 28 day meal planner in Google Sheets
39,00 zł
39,00 zł
39,00 zł
39,00 zł
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
- Free bonus: 28 day meal planner in Google Sheets
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
- Free bonus: 28 day meal planner in Google Sheets
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.
Asked before buying
How soon does it arrive?
Within about a minute of the payment clearing. The link goes to the email address you used at checkout and also sits on the order confirmation page.
What is the free meal planner?
A blank 28 day planner in Google Sheets that comes free with every version. Pick your plan, choose each day's meals from the dropdowns, and it adds up the calories, protein, carbs and fat and builds the grocery list for the week. It stays empty until you fill it in. You need a free Google account, and the link in your download makes your own copy with one click.
Which diet should I choose?
If you eat everything and want structure rather than rules, Balanced. If meals stop holding you by mid afternoon, High protein. If you already know low carb agrees with you, Keto. No meat or fish, Vegetarian. The quiz will decide it for you in two minutes if you would rather not. The Everything bundle includes all four.
Is the vegetarian version vegan?
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 before you buy.
What language is the file in?
English only. There is no translated edition of the plans, the recipes or the grocery lists, and a shop showing your local currency does not change that.
Can I print it, and will it fit my paper?
Yes. Every file comes in both A4 and US Letter, with margins a home printer will not cut into.
What is it based on?
Public nutrition guidance rather than a method we made up. The four sources are listed and linked on the approach page, along with a plain account of what a written meal plan is not.
What are the refund rules?
No refunds for changing your mind, because the file reaches you immediately. Refunds every time if the file will not open, pages are missing, you were sent the wrong diet or version, or you were charged twice.
Anything still unclear? Message us first. A question costs you two minutes, a wrong purchase costs more.