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.
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.
Empower yourself to eat healthy without having to rely on expensive food delivery services.
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
Free weight tracker and BMI report
Regardless of whether you purchase our meal plans, we provide a complimentary weight tracker and BMI report.
So whether you are looking to gain muscle or lose weight, you can keep track of your progress!
You can use this feature by creating a free account and heading over to your dashboard.
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
I had meals on this plan that I would not have usually had. The meal plans suited my lifestyle as there was the option of meal prepping in advance for a few days which suits my busy lifestyle. Keep up the good work! I would strongly recommend indexspaces to start with your journey to a healthier lifestyle. - Naila, 48, Burnley
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
Cream cheese and egg bagel
Bagel thin, Butter, Egg, Low fat cream cheese
Recipe steps
-
Step 1
Slice a bagel thin in half and toast.
Step ingredients: Bagel thin (1piece),
-
Step 2
Melt butter in a pan and scramble one egg on low heat until firm. Season with salt and pepper.
Step ingredients: Butter (1/2tsp), Egg (1piece),
-
Step 3
Spread cream cheese ontop of each bagel half and top with the egg.
Step ingredients: Low fat cream cheese (1tbsp),
Baked lemon and garlic salmon
Lemon juice, lemon zest, Olive oil, Garlic, Black pepper, Paprika, Oregano, Salmon, Mixed salad
Recipe steps
-
Step 1
Preheat oven to 190 degrees C.
-
Step 2
In a small bowl mix together the lemon zest, lemon juice, olive oil, garlic mince, black pepper, paprika and oregano.
Step ingredients: Lemon juice (1/2tsp), lemon zest (1/2piece), Olive oil (1tbsp), Garlic (2piece), Black pepper (1/2tsp), Paprika (1/2tsp), Oregano (1/2tsp),
-
Step 3
Line a baking tray with foil and place the salmon fillets on top. (Can leave 1 fillet in the marinade overnight and cook on day 2).
Step ingredients: Salmon (2piece),
-
Step 4
Top with the lemon-garlic sauce, cover with foil and bake for 15-20 minutes (depending on the thickness of your salmon) until pink in colour.
-
Step 5
Serve with salad.
Step ingredients: Mixed salad (1piece),
Chocolate banana protein shake + peanut butter brownie
Banana, Protein powder, Low fat greek yoghurt, Semi-skimmed milk
Supplementary instructionsDue to your high calorie and protein requirements i would recommend a protein shake + peanut butter brownie per day this week. Please see Tuesday's snack recipe for the brownie recipe.
Recipe steps
-
Step 1
Blend all ingredients together and enjoy. (Can use chocolate protein powder or vanilla with 1 tsp cocoa powder). Add water or adjust milk quantity to adjust thickness.
Step ingredients: Banana (2piece), Protein powder (50g), Low fat greek yoghurt (100ml), Semi-skimmed milk (200ml),
-
Step 2
Chicken tagliatelle with tenderstem broccoli
Chicken breast, Salt, Black pepper, Paprika, Garlic powder, Chilli powder, Olive oil, Tagliatelle, Mixed herbs, Broccoli
Recipe steps
-
Step 1
Preheat oven to 230 degrees.
-
Step 2
Cut the chicken into fillets and season with salt, pepper, paprika, garlic powder and chilli powder.
Step ingredients: Chicken breast (2piece), Salt (1tsp), Black pepper (1/2tsp), Paprika (1tsp), Garlic powder (1tsp), Chilli powder (1tsp),
-
Step 3
Line a baking tray with foil and brush with olive oil.
Step ingredients: Olive oil (1tsp),
-
Step 4
Place the chicken breasts on top and bake for 15-20 minutes until cooked through.
-
Step 5
Whilst the chicken is baking, boil the tagliatelle for 7-9 minutes.
Step ingredients: Tagliatelle (200g),
-
Step 6
Drain the tagliatelle, toss with 2 tbsp olive oil and 1 tsp mixed herbs.
Step ingredients: Olive oil (2tbsp), Mixed herbs (1tsp),
-
Step 7
Add the broccoli to a pan with 3 tbsp water and steam on low heat for approximately 5 minutes.
Step ingredients: Broccoli (80g),
-
Step 8
To serve, place the tagliatelle in the centre, top with the chicken breast and place the steamed broccoli on the side. Save half for day 2.
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
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
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
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
Shopping list
Week 1
- Bagel thin (1 piece)
- Butter
- Egg (1 piece)
- Low fat cream cheese
- Lemon juice
- Lemon zest
- Olive oil
- Garlic (2 pieces)
- Black pepper
- Paprika
- Oregano
- Salmon (2 pieces)
- Mixed salad (1 piece)
- Banana (2 pieces)
- Protein powder (50 g)
- Low fat greek yoghurt
- Semi-skimmed milk
- Chicken breast (2 pieces)
- Salt
- Garlic powder
- Chilli powder
- Tagliatelle (200 g)
- Mixed herbs
- Broccoli (80 g)
Week 2
None
Week 3
None
Week 4
None