Blood-sugar friendly
Steady Balance
Low-GI carbs, fibre and protein at every meal for steady energy.
1,550–1,950kcal / day
30%protein
39%carbs
33%fat
P 30%
C 39%
F 33%
Included in every membership, together with the other 5 plans · 23 recipes across a 28-day menu · cancel anytime.
Sample day ≈ 1,652 kcal
- BreakfastVeggie egg muffins & rye463 kcal
- LunchChicken, quinoa & green bean bowl506 kcal
- SnackCottage cheese with cucumber & seeds209 kcal
- DinnerTurkey meatballs, zucchini noodles & tomato sauce474 kcal
Average over 28 days: 1,691 kcal · 127 g protein. In the app, every member's portions are scaled to their own calorie target and the menu changes every day.
Who it's for
People who want steadier energy and consistent carbohydrate portions. *Not a treatment — follow your clinician's advice.
What's included
- 28-day rotating menu (23 recipes)
- Weekly grocery lists by aisle
- Step-by-step recipes with macros
- One-tap meal swaps
- Printable PDF of every week
Day 1, free preview — full recipes
Breakfast Veggie egg muffins & rye 463 kcal · 25 min
Ingredients
- 3 eggs Eggs
- 110 g Liquid egg whites
- ½ bell pepper Bell pepper
- 35 g Baby spinach
- 1 spring onion Spring onions
- 17 g Mature cheddar
- 1 slice rye bread Rye bread
Method
- Heat the oven to 180°C / 350°F and lightly oil a muffin tin (or use silicone cases).
- Whisk the eggs and egg whites; stir in the diced pepper, chopped spinach and sliced spring onion.
- Divide between 4–6 cups, top with grated cheddar and bake for 18–20 minutes until set.
- Serve warm or cold with a slice of rye. They keep 4 days in the fridge.
P 40.1 g · C 25.7 g · F 21.6 g · fibre 4.8 g
Lunch Chicken, quinoa & green bean bowl 506 kcal · 20 min
Ingredients
- 165 g Quinoa (cooked)
- 130 g Chicken breast
- 90 g Green beans
- 90 g Cherry tomatoes
- 1 tbsp (11 g) Extra-virgin olive oil
- ½ lemon Lemons
- 6 g Fresh herbs (parsley, basil or coriander)
Method
- Cook the chicken (grill or pan) and slice. Use pre-cooked quinoa or cook 50 g dry quinoa in 100 ml water for 12 minutes.
- Blanch the green beans for 3 minutes, then rinse in cold water.
- Toss the quinoa, beans and halved tomatoes with the oil, lemon and chopped herbs.
- Top with the chicken.
P 39½ g · C 48.1 g · F 18 g · fibre 9.2 g
Snack Cottage cheese with cucumber & seeds 209 kcal · 3 min
Ingredients
- 165 g Cottage cheese (2%)
- 90 g Cucumber
- 1 tbsp (11 g) Pumpkin seeds
Method
- Spoon the cottage cheese into a bowl, top with diced cucumber, black pepper and pumpkin seeds.
P 21.3 g · C 12.3 g · F 9.3 g · fibre 1.1 g
Dinner Turkey meatballs, zucchini noodles & tomato sauce 474 kcal · 30 min
Ingredients
- 165 g Lean turkey mince
- 275 g Zucchini
- 165 g Tomato passata
- ½ onion Onion
- 2 cloves garlic Garlic
- 11 g Parmesan
- ½ tbsp (6 g) Extra-virgin olive oil
- 1 tsp Italian dried herbs
Method
- Mix the mince with half the grated onion, a pinch of salt and the herbs; roll into 10 small meatballs.
- Brown the meatballs in the oil for 5 minutes, then add the rest of the onion, garlic and passata; simmer 12 minutes until cooked through.
- Spiralise or peel the zucchini into ribbons and warm in a pan for 2 minutes.
- Serve the meatballs and sauce over the zucchini with the parmesan.
P 41.4 g · C 25 g · F 23.8 g · fibre 6.3 g
Week 1 menu
| Breakfast | Lunch | Snack | Dinner | |
|---|---|---|---|---|
| Mon | Veggie egg muffins & rye | Chicken, quinoa & green bean bowl | Cottage cheese with cucumber & seeds | Turkey meatballs, zucchini noodles & tomato sauce |
| Tue | Cottage cheese & tomato rye toast | Tuscan lentil & vegetable soup | Almonds & a fresh orange | Turkey & quinoa stuffed peppers |
| Wed | Apple-cinnamon overnight oats | Egg, avocado & rocket salad with rye | Boiled eggs & cherry tomatoes | Pesto salmon, crushed potatoes & greens |
| Thu | Spinach, feta & tomato omelette | Tuna & white bean salad | Greek yogurt with raspberries | Cod with ratatouille & white beans |
| Fri | Berry protein yogurt bowl | Rainbow chicken salad | Cottage cheese with cucumber & seeds | Greek chicken, chickpea & tomato bake |
| Sat | Veggie egg muffins & rye | Mediterranean chickpea & quinoa salad | Almonds & a fresh orange | Lean beef & bean chili with rice |
| Sun | Cottage cheese & tomato rye toast | Greek chicken pita with tzatziki | Boiled eggs & cherry tomatoes | Baked cod, roasted broccoli & quinoa |
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Weeks 1–4, every recipe, grocery lists and swaps are in the member app. Unlock from from $9.99/week →
This plan is general nutrition guidance, not medical advice. If you have a medical condition, are pregnant or take medication, consult a qualified professional first. Health disclaimer
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