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Your Exclusive 7 – Day Weight Loss Meal Plan!
This program is crafted to support your weight loss journey with three delicious, low-carb meals per day—perfectly portioned to stay within 1200–1500 calories daily.
Our rotating 5-week menu keeps things fresh and exciting, so you’ll look forward to every bite. Jump in anytime and start seeing real results. To maximize outcome, we suggest sticking with it for 5 consecutive weeks. We got you!
Be sure to download our PDF guide for helpful tips and extra info to keep you on track!
The meals in this meal plan are not customizable. Each one has been carefully designed by our fitness and nutrition team with calorie-conscious, weight-loss goals in mind.
Rotation Menu 1 of 5
Day 1
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Paleo Chicken Cacciatore
550 Calories
Tender baked chicken breast simmered with Roma tomatoes, sweet potatoes, mushrooms, bell pepper, kale and rich herbaceous spices, garnished with yummy Kalamata olives
Chicken breast, organic kale, sweet potatoes, tomato paste, bay leaves, thyme, tomatoes, house made veggie stock, garlic, mushrooms, Spanish onion, red bell pepper, Kalamata olives, capers, black pepper, salt, olive oil, herbs & spices
Dinner
Lean Beef Meatballs
660 Calories
Delicious Keto beef meatballs served with grilled zucchini, steamed kale & our chipotle aioli dipping sauce.
Keto Meatballs (lean ground beef, parsley, Spanish onion, coconut milk, eggs, cayenne pepper, salt, mustard powder), zucchini, kale, house made chipotle aioli (egg yolk, dijon, lemon juice, apple cider vinegar, chipotle peppers, filtered water), herbs & spices
Day 1 Daily Totals: Calories 1490
Protein 114g | Carbs 92g | Fat 73g | Fiber 19g
Day 2
Breakfast
Mini Mocha Raspberry Oats
260 Calories
Organic gluten free oats soaked in organic unsweetened almond milk with energizing coffee, raw cocoa, vanilla, maple syrup, dairy free yoghurt and juicy raspberries topped with toasted coconut, roasted almonds and dark chocolate
Organic gluten free oats, organic unsweetened almond milk, brewed coffee, organic raw cocoa powder, vanilla, salt, maple syrup, dairy free yoghurt, raspberries, shredded coconut, almonds, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
*chocolate is processed in a facility that contains milk
Lunch
Ocean Wise Lemon Pepper Basa
680 Calories
Wild ocean wise basa with our Greek yoghurt-dill-mint sauce served over yam mash with savoury zucchini rounds & bok choy
Wild Oceanwise basa, lemon pepper seasonings, yams, olive oil, zucchini, bok choy, herbs & spices
Dinner
Chicken Power Salad
550 Calories
Poke inspired chicken salad with crisp cucumber, grape tomatoes, lettuce greens, feta & quinoa with olive oil, balsamic & black sesame seeds
Chicken breast, cucumber, organic tricolour quinoa, grape tomatoes, lettuce, feta, olive oil, balsamic, black sesame seeds, herbs & spices
Day 2 Daily Totals: Calories 1490
Protein 99g | Carbs 138g | Fat 62g | Fiber 24g
Day 3
Breakfast
Mini Carrot Cake Oats
460 Calories
Grated organic carrots simmered with nut milk, organic gluten free oats, shredded coconut, vanilla, cinnamon & ginger topped with toasted walnuts, raisins & a dollop of our delicious lemon-honey-cashew frosting
Organic gluten free oats, organic carrots, coconut milk, organic unsweetened almond milk, cinnamon, ginger, nutmeg, salt, organic maple syrup, vanilla, shredded coconut, raisins, walnuts, house made cashew frosting (cashews, organic coconut oil, filtered water, honey, vanilla, lemon juice, salt)
Lunch
Caribbean Jerk Chicken Breast
640 Calories
Grilled Caribbean jerk spiced chicken breast over organic tricolour quinoa with broccolini, mushrooms & horseradish cream
Chicken breast, jerk seasonings, organic tricolour quinoa, broccolini, mushrooms, horseradish cream (coconut milk, horseradish, dijon), herbs & spices
Dinner
Grilled Horseradish Steak
370 Calories
AAA striploin with broccoli, asparagus, grilled bell pepper, steamed kale & our house made horseradish cream
AAA striploin, Montreal seasonings, broccoli, asparagus, red bell pepper, kale, horseradish cream (coconut milk, horseradish, dijon), herbs & spices
Day 3 Daily Totals: Calories 1470
Protein 101g | Carbs 128g | Fat 43g | Fiber 30g
Day 4
Breakfast
Mini Choco Goji Chia Bowl
370 Calories
Grated organic carrots simmered with organic unsweetened almond milk, coconut milk, organic gluten free oats, shredded coconut, maple syrup, vanilla, cinnamon, nutmeg, salt & ginger topped with toasted walnuts, raisins & delicious cashew frosting (cashews, organic coconut oil, vanilla, honey, lemon juice, salt)
Organic unsweetened almond milk, organic raw cocoa powder, organic raw coconut sugar, vanilla, bananas, lemon juice, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), chia seeds, goji berries, toasted coconut
Lunch
Paleo Chicken Cacciatore
550 Calories
Tender baked chicken breast simmered with Roma tomatoes, sweet potatoes, mushrooms, bell pepper, kale and rich herbaceous spices, garnished with yummy Kalamata olives
Chicken breast, organic kale, sweet potatoes, tomato paste, bay leaves, thyme, tomatoes, house made veggie stock, garlic, mushrooms, Spanish onion, red bell pepper, Kalamata olives, capers, black pepper, salt, olive oil, herbs & spices
Dinner
Piri Piri Wild Ocean Wise Basa
410 Calories
Piri Piri Wild ocean wise basa with asparagus, beets, sautéed mushrooms and house made tzatziki sauce
Ocean wise wild basa, Piri Piri seasonings, asparagus, beets, mushrooms, Montreal seasonings, tzatziki sauce (Greek yoghurt, cucumber, lemon juice, garlic, parsley, mint, salt, black pepper), herbs & spices
Day 4 Daily Totals: Calories 1330
Protein 97g | Carbs 123g | Fat 46g | Fiber 27g
Day 5
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Blackened Chicken
630 Calories
Juicy chicken breast marinated for 24 hours in our blackening spice blend, grilled to perfection and served over yam mash with steamed kale & sautéed mushrooms
Chicken breast, paprika, Italian seasonings, chili powder, garlic, cayenne pepper, black pepper, celery salt, olive oil, yams, mushrooms, Montreal seasonings, kale, herbs & spices
Dinner
Brazilian Minced Beef
360 Calories
Lean ground beef sautéed with Spanish onion, bell peppers, kalamata olives, tomatoes & spices over cauliflower “rice”
Lean ground beef, olive oil, Spanish onion, red bell pepper, garlic, cumin, oregano, paprika, bay leaves, kalamata olives, red wine vinegar, tomatoes, tomato paste, filtered water, parsley, salt, pepper, cauliflower, herbs & spices
Day 5 Daily Totals: Calories 1270
Protein 95g | Carbs 132g | Fat 43g | Fiber 28g
Day 6
Breakfast
Mini Choco Goji Chia Bowl
370 Calories
Organic chia with banana, unsweetened almond milk, raw cocoa & vanilla, topped with shredded coconut, dried goji berries and dark chocolate
Organic unsweetened almond milk, organic raw cocoa powder, organic raw coconut sugar, vanilla, bananas, lemon juice, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), chia seeds, goji berries, toasted coconut
*chocolate is processed in a facility that contains milk
Lunch
Cajun Salmon Salad
730 Calories
Wild ocean wise salmon seasoned and baked with cajun spices over crisp romaine with organic tricolour quinoa, feta, walnuts, grape tomatoes, olive oil & balsamic
Wild ocean wise salmon, cajun seasonings, romaine lettuce, organic tricolour quinoa, feta cheese, walnuts, grape tomatoes, olive oil, balsamic, herbs & spices
Dinner
Grilled Montreal Chicken
360 Calories
Grilled Montreal chicken breast with bok choy, asparagus, sautéed mushrooms & our house made yoghurt-dill-mint sauce
Chicken breast, Montreal seasonings, bok choy, asparagus, mushrooms, olive oil, yoghurt sauce (Greek yoghurt, olive oil, lemon juice, garlic, black pepper, fresh mint, fresh dill), herbs & spices
Day 6 Daily Totals: Calories: 1460
Protein 91g | Carbs 105g | Fat 72g | Fiber 24g
Day 7
Breakfast
Mini Matcha Granola Parfait
280 Calories
Antioxidant packed crunchy matcha nut granola made with organic gluten free oats and layered with oven roasted berries & protein stacked Greek yoghurt
Organic gluten free oats, almonds, cashews, walnuts, organic coconut oil, shredded coconut, organic matcha powder, organic maple syrup, organic agave, vanilla extract, roasted berries, Greek yoghurt
Lunch
Ocean Wise Lemon Pepper Basa
680 Calories
Ocean wise lemon pepper baked basa over yam mash with grilled zucchini, asparagus and zesty vegan tartar sauce
Ocean wise basa, lemon pepper seasonings, yam mash (yams, olive oil), zucchini, asparagus, vegan tartar sauce (soft tofu, dill, cucumber, olive oil, pickles, lemon juice, dijon, capers), herbs & spices
Dinner
Grilled NY Steak
450 Calories
Wild ocean wise basa with our Greek yoghurt-dill-mint sauce served over yam mash with savoury zucchini rounds & bok choy
Wild Oceanwise basa, lemon pepper seasonings, yams, olive oil, zucchini, bok choy, herbs & spices
Day 7 Daily Totals: Calories: 1410
Protein 103g | Carbs 117g | Fat 63g | Fiber 23g
