Fish cakes

Get in shape the healthy way.

No cut & paste meal plans!

We provide doctor curated, science-led meal & nutrition plans, personalised to meet your specific goals in a sustainable way through a well-balanced diet.

See how quickly can help you reach your goal

See how quickly we can help you reach your goal

Balanced diet Vs. Restricted diet

Our approach enables you to create healthy eating habits rather than restrictive dieting, hence providing long-lasting results.

Balanced diet Vs. Restricted dietBalanced dietRestrictive dietWeightTime

Enjoy the foods you love, guilt free.

You can continue to enjoy your favourite foods, whilst reaching your health goals.

With our meal plans, we can show you how.

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Examples of our recipes

Here is just a small collection of some of the recipes we offer. We provide and modify recipes based on your individual needs.

Here's what's included

Personalised meal plans.

Tailored meal and nutrition plans by a doctor based on your needs and goals (e.g. weight loss or muscle gain), incorporating your favourite foods.

Each plan contains 4 weeks worth of meal plans.

After purchase, your meal plans will be available in your account area to view within 5 working days.

See sample meal plan

Nutrition advice

By analysing your biometric data and activity levels, our in-house doctor works out your required daily calorie intake as well as macro requirements to help you reach your goals.

Weekly shopping lists tailored to your budget

We provide 4 weekly-based shopping lists per plan, tailored to your budget. We can share ingredients across meals to simplify your shopping list if you're on a budget.

34 original recipes per plan

Perfectly portioned recipes are provided for each meal, which can be as simple as putting a few ingredients together or a bit more complex.

All recipes provided are original to IndexSpaces and are tried and tested by us. We will never recommend a recipe without tasting it ourselves.

How it works

Based on your biometric data and the foods you enjoy

Our meal & nutrition plans factor in the following:

  • Your height & weight
  • Gender
  • Age
  • Body goals
  • Medical problems
  • Food preferences (likes, dislikes and guilty pleasures)
  • Allergies & Specific dietary requirements (e.g. halal, kosher, vegan)
  • Activity levels
  • Weekly budget for groceries
  • Preference for recipe complexity

Here's what our customers think

50% off your first order!

discount

Simple transparent pricing

50 per monthly plan Only costs you £1.67** per day to stay healthy
50% off marked price for first order
No commitments. Pay per plan
4 Week Meal & Nutrition Plan
  • Included in plan:
  • 10 x breakfast recipes
  • 10 x lunch recipes
  • 10 x dinner recipes
  • 4 x snack recipes
  • 1 x nutrition plan
  • 4 x shopping list
Get started

*50% off meal plan offer for new customers only and cannot be used in conjunction with any other promotion.

**Daily average based on a 30-day calendar month.

Frequently asked questions

When will I get my meal plan?

Do you deliver groceries/meals?

What if I don't like a recipe suggested in the meal plan?

Do you offer refunds?

Can I amend an order after it is placed?

Do you cater for medical conditions, allergies or dietary requirements?

Do you cater for halal, vegetarian or vegan?

I'm a complete cooking novice. Will I feel lost?

Is there a minimum tie-in period.

If you have any other questions/concerns, please do not hesitate to contact us via Customer Support page.

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Sample meal plan

PLEASE NOTE - This is a sample meal plan, intended to illustrate what you can expect in terms of information and layout. Everything in this sample meal plan is arbitrary and NOT intended for use.

Daily nutrition plan
Protein 120g
Fats 30g Of which saturated fats 20g
Carbs 165g Of which sugars 60g Of which added sugars 30g
Calories 1400kcal
Meal plan
Week 1
Week 2
Week 3
Week 4
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Week 1 - Monday meal plan

breakfast 10 minutes
Banana, strawberry and nuts porridge
breakfast recipe

Banana, strawberry and nuts porridge

Prep: 10 mins
Per adult portion
Calories 0kcal
Carbs 0g
Of which sugars 0g
Of which added sugars 0g
Fats 0g
Of which saturated fats 0g
Protein 0g
Salt 0g
Fiber 0g
lunch 35 minutes
Chicken and pepper quesadillas Batch recipe (to-be prepped)
lunch recipe

Chicken and pepper quesadillas

Prep: 20 mins Cooking: 15 mins
This is a batch recipe for 3 days
Per adult portion
Calories 613kcal
Carbs 36g
Of which sugars 4g
Of which added sugars 0g
Fats 28g
Of which saturated fats 11g
Protein 49g
Salt 1g
Fiber 5g
Ingredients summary

White onion, Salt, Garlic, Ginger, Chicken breast, Coriander powder, Cumin seeds, Black pepper, Paprika, Pepper, Cheddar cheese, Wholegrain wrap, Sour cream, Guacamole

Supplementary instructions

This recipe creates enough filling for 3 wraps. One wrap per portion.

Recipe steps

  • Step 1

    Dice one onion and cook in 1 tbsp oil on high heat. Add salt, 1 tsp garlic and ginger crushed/grated.

    Step ingredients: White onion (1piece), Salt (1/2tsp), Garlic (1tsp), Ginger (1tsp),

  • Step 2

    Dice the chicken into small cubes and add to the pan.

    Step ingredients: Chicken breast (350g),

  • Step 3

    Add the coriander powder, cumin, black pepper and paprika. Cook on high heat for 10 minutes. Add water as required if becoming too dry.

    Step ingredients: Coriander powder (1tsp), Cumin seeds (1tsp), Black pepper (1/2tsp), Paprika (1tsp),

  • Step 4

    Put a lid on the pan, reduce to a simmer and cook for 10 minutes.

  • Step 5

    Once the chicken is cooked, dice one pepper and add. Cook for a further 2 minutes.

    Step ingredients: Pepper (1piece),

  • Step 6

    Add 1/2 tsp butter into a separate flat pan and put one wrap down. Add grated cheese (30g per wrap) and 1/3rd chicken mix ontop of one half.

    Step ingredients: Cheddar cheese (90g), Wholegrain wrap (3piece),

  • Step 7

    After 30 seconds check under one side of the wrap to check that it is slightly golden and crispy. Then fold the wrap over the mixture forming a half circle. Cook for a further 30 seconds and then cut into slices and serve. Enjoy with a 1 tbsp each of sour cream and guacamole.

    Step ingredients: Sour cream (1tbsp), Guacamole (1tbsp),

All done. Bon Appétit!
snack 45 minutes
Chocolate and peanut butter brownies
snack recipe

Chocolate and peanut butter brownies

Prep: 15 mins Cooking: 30 mins
Per adult portion
Calories 0kcal
Carbs 0g
Of which sugars 0g
Of which added sugars 0g
Fats 0g
Of which saturated fats 0g
Protein 0g
Salt 0g
Fiber 0g

Recipe steps

All done. Bon Appétit!
dinner 40 minutes
Thai Fish Cakes
dinner recipe

Thai Fish Cakes

Prep: 20 mins Cooking: 20 mins
Per adult portion
Calories 225kcal
Carbs 27g
Of which sugars 2g
Of which added sugars 0g
Fats 3g
Of which saturated fats 1g
Protein 24g
Salt 0g
Fiber 3g
Ingredients summary

Cod/haddock/salmon fish, Potatoes, Red onion, Green chilli, Coriander, Garlic paste, Ginger paste, Chilli powder, Cumin seeds, Black pepper, Plain flour, Wholemeal bread, Egg

Recipe steps

  • Step 1

    Place the fish in a roasting tray and roast at gas mark 6 for 10-12 minutes. Sprinkle salt and pepper over the top.

    Step ingredients: Cod/haddock/salmon fish (300g),

  • Step 2

    Peel and boil 2 medium sized potatoes. Mash once soft.

    Step ingredients: Potatoes (2piece),

  • Step 3

    Finely chop 1 red onion, 2 green chillis and a bunch of coriander.

    Step ingredients: Red onion (1piece), Green chilli (2piece), Coriander (1piece),

  • Step 4

    Break up the fish once cooled into small pieces, mix with the mash, finely chopped ingredients, garlic, ginger, chilli powder, cumin powder and black pepper.

    Step ingredients: Garlic paste (1tsp), Ginger paste (1tsp), Chilli powder (1tsp), Cumin seeds (1tsp), Black pepper (1/2tsp),

  • Step 5

    Make into patties (about 12), dip in flour, egg and breadcrumbs and bake for 5-10 minutes until golden. Serve with salad. (Makes 3 portions).

    Step ingredients: Plain flour (2tbsp), Wholemeal bread (2piece), Egg (1piece),

All done. Bon Appétit!

Week 1 - Tuesday meal plan

Week 1 - Wednesday meal plan

Week 1 - Thursday meal plan

Week 1 - Friday meal plan

Week 1 - Saturday meal plan

Week 1 - Sunday meal plan

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Week 2 - Monday meal plan

Week 2 - Tuesday meal plan

Week 2 - Wednesday meal plan

Week 2 - Thursday meal plan

Week 2 - Friday meal plan

Week 2 - Saturday meal plan

Week 2 - Sunday meal plan

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Week 3 - Monday meal plan

Week 3 - Tuesday meal plan

Week 3 - Wednesday meal plan

Week 3 - Thursday meal plan

Week 3 - Friday meal plan

Week 3 - Saturday meal plan

Week 3 - Sunday meal plan

Mon
Tue
Wed
Thu
Fri
Sat
Sun

Week 4 - Monday meal plan

Week 4 - Tuesday meal plan

Week 4 - Wednesday meal plan

Week 4 - Thursday meal plan

Week 4 - Friday meal plan

Week 4 - Saturday meal plan

Week 4 - Sunday meal plan