mint red chilli pepper
tomato capsicum

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.

Get started

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.

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 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
Free weight tracker and BMI report

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

50% off your first order!

Win free meal plans To be eligible for the draw, you must have ordered a meal plan on or after 16.02.2021. Upon placing an order, you will be automatically entered into the draw. Winners will be selected randomly through a lucky dip and contacted via email. Competition closes 30.04.2021.

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.

Ready to take the first step?

Create a free account to get started.

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

Week 1 - Monday meal plan

breakfast 15 minutes
Cream cheese and egg bagel
breakfast recipe

Cream cheese and egg bagel

Prep: 5 mins Cooking: 10 mins
Legend:    indicates % of overall daily intake (approximate) Per adult portion
Calories 270 kcal 19%
Carbs 27g 16%
Of which sugars 3g
Of which added sugars 0g
Fats 12g 40%
Of which saturated fats 6g
Protein 11g 9%
Salt 1g
Fiber 5g
Ingredients summary

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),

All done. Bon Appétit!
lunch 30 minutes
Baked lemon and garlic salmon Batch recipe (to-be prepped)
lunch recipe

Baked lemon and garlic salmon

Prep: 10 mins Cooking: 20 mins
This is a batch recipe for 2 days
Legend:    indicates % of overall daily intake (approximate) Per adult portion
Calories 310 kcal 22%
Carbs 3g 2%
Of which sugars 0g
Of which added sugars 0g
Fats 19g 63%
Of which saturated fats 1g
Protein 26g 22%
Salt 1g
Fiber 2g
Ingredients summary

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),

All done. Bon Appétit!
snack 10 minutes
Chocolate banana protein shake + peanut butter brownie
snack recipe

Chocolate banana protein shake + peanut butter brownie

Prep: 10 mins Cooking: 0 mins
Legend:    indicates % of overall daily intake (approximate) Per adult portion
Calories 574 kcal 41%
Carbs 72g 44%
Of which sugars 44g
Of which added sugars 4g
Fats 6g 20%
Of which saturated fats 4g
Protein 62g 52%
Salt 0g
Fiber 6g
Ingredients summary

Banana, Protein powder, Low fat greek yoghurt, Semi-skimmed milk

Supplementary instructions

Due 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

All done. Bon Appétit!
dinner 45 minutes
Chicken tagliatelle with tenderstem broccoli Batch recipe (to-be prepped)
dinner recipe

Chicken tagliatelle with tenderstem broccoli

Prep: 15 mins Cooking: 30 mins
This is a batch recipe for 2 days
Legend:    indicates % of overall daily intake (approximate) Per adult portion
Calories 655 kcal 47%
Carbs 75g 45%
Of which sugars 4g
Of which added sugars 0g
Fats 20g 67%
Of which saturated fats 2g
Protein 34g 28%
Salt 1g
Fiber 4g
Ingredients summary

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.

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


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


Week 3


Week 4