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 goalSee 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.
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.
*Calories shown based on one adult serving. Get startedExamples 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 planNutrition 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
Easy and simple recipes, allowing me to eat and feel better, lose weight and save money. I have children, so having a meal plan with a shopping list saves me time. Highly recommend it. - Fozia, 35, Nottingham
This is the first time I have followed a meal plan and enjoyed it whilst seeing results. I like the fact that I am not forced to eat foods I don’t like. - Adam, 44, Brighton
50% off your first order!
Simple transparent pricing
- 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
*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.
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
Meal plan
Week 1 - Monday meal plan
White onion, Salt, Garlic, Ginger, Chicken breast, Coriander powder, Cumin seeds, Black pepper, Paprika, Pepper, Cheddar cheese, Wholegrain wrap, Sour cream, Guacamole
Supplementary instructionsThis recipe creates enough filling for 3 wraps. One wrap per portion.
Recipe steps
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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),
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Step 2
Dice the chicken into small cubes and add to the pan.
Step ingredients: Chicken breast (350g),
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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),
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Step 4
Put a lid on the pan, reduce to a simmer and cook for 10 minutes.
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Step 5
Once the chicken is cooked, dice one pepper and add. Cook for a further 2 minutes.
Step ingredients: Pepper (1piece),
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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),
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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),
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
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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),
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Step 2
Peel and boil 2 medium sized potatoes. Mash once soft.
Step ingredients: Potatoes (2piece),
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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),
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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),
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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),