Ready-made week
The quickest way to a full plan: pick a themed week, answer two short screens about you and your week, and every meal is filled in, with a shopping list. About 2 minutes.
Best for: getting started fast, without setting targets. The meals are still chosen for you, so your allergies, diet and health focus always apply. Want your own carb range, sodium limit or two health goals? Use Build your own plan instead.
Set it up
- On the start screen, tap Just me, then Do it for me, then Start planning.
- Choose a ready-made week. Tap the one that suits you:
- Easy low-sodium week: meals that keep sodium in check, still full of flavour.
- Fast weeknights: meals under 30 minutes, with leftovers where they fit.
- Budget-friendly week: lower-cost meals that reuse each other’s ingredients.
- Plant-forward week: vegetables, beans and whole grains at the centre of the plate.
- Carb-balanced week: balanced carbohydrate, fibre and protein at each meal.
- Your details.
- Dietary pattern and food allergies: any meal with an ingredient from an allergy group you choose is left out. The planner knows its recipes’ ingredients, not “may contain” warnings, so always read labels. If you’ve used another planner, your allergies are already filled in.
- Anything you’re managing? (optional): Diabetes-friendly, Lower-sodium (blood pressure), PMOS support, GLP-1 support or Weight management. The week keeps its theme, and your focus also shapes the meals, the daily totals and the guidance. With Lower-sodium, say whether a clinician has given you a sodium or potassium restriction; Not sure is fine.
- Sex, for guideline ranges: fibre, protein and other guides differ by sex. Prefer not to say uses a general guide.
- Your week.
- Plan length: 7, 14 or 30 days.
- Which meals to plan: all four, or fewer.
- Weekly food budget (optional): the plan aims to stay under it.
- Before we generate your plan. The safety questions are optional: tick any that apply (kidney disease, insulin or glucose-lowering medication, pregnancy, an eating disorder now or in the past) and your plan adds the right warnings. Choose whether the plan starts today or tomorrow, tick I understand this is general guidance, not medical advice, then tap Generate my plan.
Each screen shows where you are, for example Step 2 of 4.
Find your way around the plan
- Along the top: Shopping list, Need a meal now?, Edit preferences and More.
- View: Full view shows one day at a time with that day’s totals for your focus; Week view shows the whole week as a grid; Simple view shows just the meals, with less on the screen.
- Plan length can be changed at any time from the row of day counts.
- Day tabs (Today, Day 2…) move between days.
Each meal has Why this?, Swap, Move to… and Details, and lunches and dinners also have Not up to cooking?. The guide Things every plan can do explains each one, along with ticking meals off, the shopping list and the tools under More.
Tips
- Changed your mind about the theme or your allergies? Edit preferences changes your answers without starting again.
- When the week ends, More → Plan next week makes the next one in one screen. It avoids repeats, except the meals you gave a 👍.
- Install NourishFix on your phone (see Help) so your plan opens without signal and is safer from the browser clearing its data.