Free download
Your own meal menu,
built around you.
Answer eight quick questions and we'll build you a menu — four options for every meal, every macro worked out, plus a shopping list. No rigid day-by-day plan to fall behind on: pick whatever you fancy. Built from the 1st4Fitness client recipe books.
- A daily calorie maximum worked out from your body and your goal
- Four choices for every meal — any combination stays under it
- Meals filtered around your intolerances and the foods you avoid
- A shopping list, and a PDF to keep
Takes about 60 seconds. No payment, no card.
Question 1 of 8
What are you actually trying to do?
Question 2 of 8
A little about you
This is only used to work out your calories. Nothing is stored on our servers.
Question 3 of 8
How active is your week?
Question 4 of 8
How do you like to eat?
There's no metabolic magic here — pick whatever fits your day.
Question 5 of 8
How much cooking do you want to do?
Both give you the same number of choices — this is about how involved each one is.
Question 6 of 8
Any way of eating we should stick to?
Question 7 of 8
Anything you can't eat?
Tick everything that applies. We'll leave those meals out entirely.
Question 8 of 8
Anything you just don't fancy?
Not an allergy — just food you'd rather not see on the plan.
Last thing
Where shall we send it?
Pop your details in and your menu appears on the next screen, ready to download.
Done
Your menu is ready
Not keen on these? Regenerate the whole menu from the same answers.