{"product_id":"noura-28-day-meal-plan-system","title":"NOURA 28-Day Meal Plan System","description":"\u003cp\u003eA full month of meals that are already decided, already shopped for and already broken into prep steps. You pick the way you eat, open the file, look at the day, and cook what it says.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eFour ways of eating, one system\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBalanced.\u003c\/strong\u003e Ordinary food in ordinary amounts, built close to what the USDA and the NHS recommend. Nothing is banned.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHigh protein.\u003c\/strong\u003e The same structure with protein first in every meal, so lunch actually holds you until dinner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeto.\u003c\/strong\u003e Starch and sugar kept low, fat and protein doing the work. The strictest of the four.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVegetarian.\u003c\/strong\u003e No meat and no fish, with eggs, dairy, beans and lentils carrying the protein. Vegetarian, not vegan.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eUndecided? The two minute quiz asks seven questions about how you already eat, then names one plan and shows its reasoning.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eThree versions\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStarter.\u003c\/strong\u003e Seven days in the diet you choose, with 19 recipes and one grocery list. A week to see whether the way it is laid out suits you. Comes with the free meal planner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eComplete.\u003c\/strong\u003e The full 28 days in the diet you choose, with 60+ recipes, a grocery list and a prep plan for every week, swap pages and a habit tracker. Comes with the free meal planner.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEverything bundle.\u003c\/strong\u003e All four diets rather than one, which is 198 recipes across four full 28 day plans. Useful when not everyone at the table eats the same way. It also includes a 12 page batch cooking guide and a pack of printable blanks for the months after the first. Whichever diet you pick, the bundle includes all four. Comes with the free meal planner.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eFree with every version: the meal planner\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEvery version, from the Starter to the bundle, also comes with the NOURA 28 day meal planner in Google Sheets at no extra cost. It arrives blank on purpose, because the month is yours to fill. 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 you pick. It also has a swap guide, a prep day page and a habit tracker. You need a free Google account, and the link in your download makes your own copy with one click.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat is in the Complete plan\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e28 days of breakfasts, lunches and dinners, laid out day by day\u003c\/li\u003e\n\u003cli\u003e60+ recipes with simple ingredient lists, real cooking times and what one serving comes to\u003c\/li\u003e\n\u003cli\u003eA grocery list for every week, grouped by aisle rather than by recipe\u003c\/li\u003e\n\u003cli\u003eA prep day checklist so one hour on Sunday covers most of the week\u003c\/li\u003e\n\u003cli\u003eSwap pages, so you can trade any meal for another without breaking the plan\u003c\/li\u003e\n\u003cli\u003eA habit tracker, for people who like seeing the month on one page\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat it is built on\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe structure follows the Dietary Guidelines for Americans 2025 to 2030 and the NHS Eatwell Guide, portions follow the USDA MyPlate approach of parts of a plate rather than numbers to count, and the prep day timings follow the FoodSafety.gov limits for cooling and storing cooked food. All four sources are linked on our \u003ca href=\"\/pages\/our-approach\"\u003eapproach page\u003c\/a\u003e so you can check them.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow you get it\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis is a digital download. The moment your payment clears, an email with the download link is sent to you, and the same link shows on the order confirmation page. The meal planner comes the same way, as a link that makes your own copy. Nothing is posted to you.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHow you use it\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEvery book comes in two paper sizes in the same download: A4 for most of the world and US Letter for the US and Canada. The pages are the same in both. Each file has a clickable contents page and bookmarks, so it opens neatly in GoodNotes, Notability or any PDF app on a tablet, and prints cleanly at home. You do not need to buy any extra app to read it, only if you want to write on the pages by hand.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eLanguage\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEvery file is written in English only. There is no translated edition of the plans, the recipes or the grocery lists. The shop can show prices in your own currency, but that does not change the language of the file, so please only buy if you read English comfortably.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eRefunds\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBecause the file reaches you the second you pay, sales are final and we do not take change of mind returns. We do refund every time if the file will not open, pages are missing, you were sent the wrong diet or version, or you were charged twice. The full list is on the refunds page.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat this is not\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis is a written meal plan, not personalised nutrition and not medical advice, and nobody here is a dietitian. If you are pregnant, managing a health condition, or working with a doctor or dietitian, talk to them before changing how you eat. That applies to the keto plan more than the others.\u003c\/p\u003e\n","brand":"NOURA","offers":[{"title":"Starter, 7 days \/ Balanced","offer_id":59313401889113,"sku":"NOURA-7D","price":39.0,"currency_code":"PLN","in_stock":true},{"title":"Complete, 28 days \/ Balanced","offer_id":59313401921881,"sku":"NOURA-28D","price":119.0,"currency_code":"PLN","in_stock":true},{"title":"Everything bundle \/ Balanced","offer_id":59313401954649,"sku":"NOURA-BUNDLE","price":199.0,"currency_code":"PLN","in_stock":true},{"title":"Starter, 7 days \/ High protein","offer_id":59317764129113,"sku":"NOURA-7D-HP","price":39.0,"currency_code":"PLN","in_stock":true},{"title":"Complete, 28 days \/ High protein","offer_id":59317764161881,"sku":"NOURA-28D-HP","price":119.0,"currency_code":"PLN","in_stock":true},{"title":"Everything bundle \/ High protein","offer_id":59317764194649,"sku":"NOURA-BUNDLE-HP","price":199.0,"currency_code":"PLN","in_stock":true},{"title":"Starter, 7 days \/ Keto","offer_id":59317764227417,"sku":"NOURA-7D-KETO","price":39.0,"currency_code":"PLN","in_stock":true},{"title":"Complete, 28 days \/ Keto","offer_id":59317764260185,"sku":"NOURA-28D-KETO","price":119.0,"currency_code":"PLN","in_stock":true},{"title":"Everything bundle \/ Keto","offer_id":59317764292953,"sku":"NOURA-BUNDLE-KETO","price":199.0,"currency_code":"PLN","in_stock":true},{"title":"Starter, 7 days \/ Vegetarian","offer_id":59317764325721,"sku":"NOURA-7D-VEG","price":39.0,"currency_code":"PLN","in_stock":true},{"title":"Complete, 28 days \/ Vegetarian","offer_id":59317764358489,"sku":"NOURA-28D-VEG","price":119.0,"currency_code":"PLN","in_stock":true},{"title":"Everything bundle \/ Vegetarian","offer_id":59317764391257,"sku":"NOURA-BUNDLE-VEG","price":199.0,"currency_code":"PLN","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1075\/1066\/1465\/files\/noura-01-cover.jpg?v=1790285117","url":"https:\/\/nouraplans.com\/products\/noura-28-day-meal-plan-system","provider":"NOURA","version":"1.0","type":"link"}