Member Plan
Simple Starter
15-30 minute meals built on 20 pantry staples. No calorie counting, no complex recipes. Just start eating better - one meal at a time.
~1,800
kcal/day
100g
Protein
7 Days
Full Plan
≤30 min
Cook time
Members Only
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Unlock Full Access Already a member? Log inHow This Plan Works
Everything in this plan uses ingredients from the 20-item pantry list below. Every meal takes 30 minutes or less. There is no calorie counting required - just follow the plan. The goal is to build a habit of cooking and eating real food. Do this for 7 days and you'll have the foundation to build on for life.
The only rule: Follow the plan for 7 days straight. Don't try to improve it or swap meals yet. Consistency beats perfection every time. After week one, you'll know what you like and can adjust from there.
Your 20-Item Starter Pantry
Stock these once and you can make almost every meal in this plan - and dozens more beyond it.
Eggs
Canned tuna
Chicken breast
Ground turkey
Canned beans
Rolled oats
Brown rice
Whole grain bread
Whole grain pasta
Olive oil
Canned tomatoes
Garlic (powder)
Greek yogurt
Peanut butter
Bananas
Frozen broccoli
Frozen peas
Soy sauce
Honey
Hot sauce
7-Day Meal Plan
Day 1 - Monday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Overnight oats: 1/2 cup rolled oats + 1/2 cup milk or water + banana + 1 tbsp peanut butter. Prep the night before. 0 min morning | 400 |
| Lunch | Tuna wrap: 1 can tuna in water, 1 tbsp mayo or Greek yogurt, celery (if you have it), in a whole grain wrap or 2 slices of bread. 5 min | 370 |
| Snack | Greek yogurt + drizzle of honey | 130 |
| Dinner | Sheet pan chicken and broccoli: 2 chicken breasts, frozen broccoli, olive oil, garlic powder, salt. Oven at 400F for 22 minutes. Serve with 1/2 cup brown rice (cook ahead). 25 min | 520 |
Day 1 prep tip: Cook extra rice tonight - you'll use it again on Day 2 and 3. Takes the same amount of time as cooking one portion.
Day 2 - Tuesday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Scrambled eggs on toast: 2 eggs scrambled with a little butter, 2 slices whole grain toast, piece of fruit. 8 min | 380 |
| Lunch | Leftover chicken from Day 1 + leftover rice + hot sauce + frozen peas (microwaved). Mix together. 3 min | 420 |
| Snack | Banana + 1 tbsp peanut butter | 200 |
| Dinner | Ground turkey pasta: Cook 1 cup pasta. Brown 6oz ground turkey with canned tomatoes, garlic powder, salt. Stir together. 20 min | 550 |
Day 3 - Wednesday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Smoothie: 1 banana, 1 cup milk, 1 tbsp peanut butter, 1 tsp honey. Blend. If you have protein powder, add 1 scoop. 3 min | 340 |
| Lunch | Egg and rice bowl: 2 eggs fried in olive oil over leftover rice, soy sauce drizzled on top, hot sauce optional. 7 min | 390 |
| Snack | 2 whole grain crackers + peanut butter | 160 |
| Dinner | Simple chicken stir-fry: chicken breast (cut thin), frozen broccoli and peas, soy sauce, garlic powder, over rice. 15 min | 490 |
Day 4 - Thursday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Oatmeal: 1/2 cup rolled oats cooked with water or milk, topped with banana and a drizzle of honey. 5 min | 350 |
| Lunch | Bean and rice bowl: canned black beans (drained, rinsed), leftover or fresh rice, hot sauce, Greek yogurt as sour cream substitute. 5 min | 400 |
| Snack | Greek yogurt + honey | 130 |
| Dinner | Turkey and canned tomato soup: Brown 6oz turkey in a pot, add 1 can diced tomatoes, 1 can beans, garlic powder, salt. Simmer 15 min. Serve with bread. 20 min | 500 |
Midweek check-in: How are you feeling? If you're hungry between meals, add more food at your main meals - don't skip snacks. Eating enough is part of the plan.
Day 5 - Friday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Peanut butter toast: 2 slices whole grain toast, 2 tbsp peanut butter, banana sliced on top. 3 min | 400 |
| Lunch | Leftover turkey and tomato soup from Day 4 (reheat) + 1 slice bread. 2 min | 380 |
| Snack | Tuna on 2 crackers | 140 |
| Dinner | Pasta with olive oil and garlic: Cook pasta, toss with olive oil, garlic powder, salt. Add 2 eggs fried on top. Quick and filling. 15 min | 490 |
Day 6 - Saturday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Bigger breakfast: 3 eggs scrambled, 2 slices toast, Greek yogurt on the side, piece of fruit. 10 min | 490 |
| Lunch | Chicken rice bowl: fresh chicken breast (baked or pan-cooked), rice, frozen broccoli microwaved, soy sauce and hot sauce. 25 min | 470 |
| Snack | Banana + peanut butter | 200 |
| Dinner | Treat yourself - order takeout or eat a slightly bigger dinner. You've done 5 straight days. Stay somewhat on track but don't stress. | 600 |
Saturday: You've earned a bit of flexibility. Don't use it as permission to undo the week - just enjoy eating without being rigid about it.
Day 7 - Sunday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Overnight oats again: same as Day 1. If you liked it, this is your go-to breakfast from now on. 0 min morning | 400 |
| Lunch | Big egg scramble: 3 eggs, any vegetables you have left, served with bread or rice. | 420 |
| Snack | Greek yogurt + honey + banana | 220 |
| Dinner | Simple turkey rice bowl: ground turkey, rice, canned beans, hot sauce. Cook the turkey fresh, heat everything else up. 20 min | 520 |
You finished week one. That's the hardest week. Now you know how to cook these meals, you know which ones you liked, and you've built the habit. Week two gets easier. Next week, add one or two new meals from the other plans.
Simple Grocery List
Proteins
- Chicken breast (2 lbs)
- Ground turkey (1.5 lbs)
- Canned tuna (4 cans)
- Eggs (1 dozen)
- Greek yogurt plain (32 oz)
- Canned black beans (2 cans)
- Canned chickpeas (1 can)
Produce
- Bananas (1 bunch)
- Apples (4)
- Frozen broccoli (32 oz bag)
- Frozen peas (16 oz bag)
- Celery (bunch, optional)
- Garlic (bulb, optional)
Pantry Staples
- Rolled oats (1 lb)
- Brown rice (2 lb bag)
- Whole grain bread (loaf)
- Whole grain pasta (1 lb)
- Whole grain crackers
- Canned diced tomatoes (2 cans)
- Peanut butter (jar)
- Honey (bottle)
- Olive oil
- Soy sauce (small bottle)
- Hot sauce
- Garlic powder
- Salt and pepper
Tips for Beginners
- Don't try to be perfect. If you mess up a meal, the next meal is a fresh start. That's all it takes.
- Cook double portions whenever you can. Two chicken breasts instead of one. Double the pasta. Leftovers are your biggest time-saver.
- Set a phone alarm 30 minutes before you normally eat dinner. This is your "start cooking" alarm. You'll stop defaulting to takeout.
- Buy a bag of frozen vegetables. They're just as nutritious as fresh and you'll always have something to add to any meal.
- Eggs are the most versatile and forgiving ingredient in any kitchen. When in doubt, make eggs.
- Hunger isn't your enemy - it means the plan is working. But don't ignore it. Add more food at your next meal.
- After one week, look at what you actually liked. Build next week around those meals. Keep it simple.