M
PERSON 1 · DAILY2 430 kcal
178g protein
BUILT FOR SOUTH AFRICAN KITCHENS
Your protein plan. Sorted.
Turn your goals, schedule and food preferences into a practical week of high-protein meals—complete with exact portions, batch quantities and one tidy shopping list.
Once-off payment
No monthly subscription
Private member login
THIS WEEK5 days · 2 people · 40 portions
DAILY TARGET2 430kcal
protein
per day
1 or 2people, one shared menu
1–7prep days at a time
4goal-based fuel strategies
1 listfor the entire grocery shop
A LOOK INSIDE
See your week before you shop.
This interactive sample shows how the planner turns a few personal choices into targets, meals and portions. Try the controls.
YOUR 5-DAY PLAN
Balanced training week
S
PERSON 2 · DAILY1 860 kcal
132g protein
Sample values shown for demonstration. Your plan uses your own details and choices.
01—06
REAL FOOD, CLEAR PORTIONS
Meals that look like meals.
No mysterious “diet food”. Build a rotation from familiar ingredients and see the calories, protein and portion size for each person. Open any meal for exact quantities and step-by-step cooking instructions.
- 01High-protein overnight oatsBreakfast
- 02Egg & avocado English muffinBreakfast
- 03Chicken performance bowlMain meal
- 04Quick chicken salad wrapsMain meal
- 05Beef & sweet potato plateMain meal
- 06Biltong snack boxSnack
MORE THAN A MENU
From target to trolley.
The useful part is everything around the recipes: fewer decisions, sensible quantities and a plan that fits real life.
One household. Personal portions.
Cook the same meals for one or two people while each person gets their own calorie, protein and serving targets.
PERSON 1180gchicken
PERSON 2135gchicken
A list you can actually shop
Combined quantities organised for familiar Woolworths and Checkers groceries.
Leftovers under control
Track freezer portions and use-by dates so the food you prep gets eaten.
Swap it. Lock it. Keep moving.
Keep favourites in place, swap meals that do not suit you and rotate the rest.
Your preferences stay in the plan.
Choose proteins, prep days, training days, budget, speed, dislikes and allergy exclusions before the week is built.
HOW IT WORKS
Less planning.
More doing.
- 1
Set your targets
Add your body details, activity and goal. The planner estimates calories and protein for each person.
- 2
Shape your week
Choose prep days, proteins, budget, training days and how much variety you want.
- 3
Prep with a clear plan
Open measured recipes with temperatures, cooking steps, portion splitting, storage and reheating guidance—then print your combined grocery list.
SIMPLE PRICING
One payment.
Your weekly system.
No recurring subscription to remember. Create your private account and return whenever it is time to build the next week.
FULL ACCESS
R250once-off
- Personal calorie & protein targets
- Plans for one or two people
- Measured, step-by-step recipes and batch quantities
- Combined shopping list
- Favourites, meal swaps and freezer tracking
QUESTIONS, ANSWERED
Before you prep.
Everything you need to know before building your first plan.
Is R250 a monthly fee?
No. R250 is a once-off payment for access to the planner; there is no monthly subscription.
Can I plan for two people?
Yes. You share the same menu and batch cook once, while the planner scales portions to each person's targets.
Does it use South African groceries?
Yes. The recipes and shopping list are designed around familiar ingredients commonly available from Woolworths and Checkers.
Can I exclude foods or allergens?
You can add dislikes and allergy exclusions before generating a plan. Always verify product labels and cross-contact warnings yourself.
How detailed are the recipes?
Each recipe shows quantities for Person 1, Person 2 and the household total, plus batch quantities, suggested spices, numbered cooking steps, storage and reheating guidance.
Is this medical or dietetic advice?
No. Targets are estimates for general planning and are not a diagnosis or a substitute for advice from a qualified healthcare professional.
YOUR NEXT WEEK STARTS HERE