The 7-Day Meal Plan
Cook a whole week of gentle meals without guessing.
The 39 recipes behind the free 7-day plan, for your first weeks home. Every dish photographed, every serving counted in grams of fat.
The download is on the next page, and in your inbox a minute later. 30-day money-back guarantee.
Not ready yet? Start with the free 7-day meal plan
Chicken with rice on Tuesday. But how much oil?
The free plan names the dish. The full meal plan gives you the amounts and the method, step by step.
Tuesday, 6 PM, meal plan open.
You find the day, follow the steps, and plate up. The numbers are already done. And for the days you can’t face the stove, there are 4 bad-day fallbacks.
Why it’s easy to cook from
A photo of every dish
So you know what you’re aiming for.
The numbers per serving
Fat, saturated fat, calories, protein, fibre and added sugar, worked out from the ingredients.
A phase line on every recipe
It tells you whether a dish belongs in your first week home or your third month.
Grams or cups
Metric and US measures editions, each in A4 and US Letter. All 4 are yours.
See the pages before you pay
Two real pages from the meal plan: a day, and a recipe.
A day page. Tap to open it full size.
A recipe page: photo, numbers, ingredients by weight, method, and the one step that decides whether it works.
Who cooked it
I’m Stepan. 2 hospital stays with severe pancreatitis, in 2023 and 2025. I’ve cooked since I was 15, some of it in restaurant kitchens.
My hospital dietitian gave me 20 to 30 g of fat a day for early recovery. Every day in this meal plan sits under that, and every ingredient was checked against my foods list first.
What you get for $14.99
- 49 pages: 7 full days, 5 meals a day plus the pre-bed snack.
- 39 recipes, every one written for the gentle phase and photographed.
- 4 bad-day fallbacks for the days cooking isn’t happening.
- The yes and no foods list at the back.
- Metric and US measures, A4 and US Letter.
The full 7-Day Meal Plan
$14.99
One price in every country. No tax added at checkout.
One payment, no subscription, no account. 30-day money-back guarantee.
Not ready yet? Start with the free 7-day meal plan
Are these the recipes from the book?
No. None of the 75 book recipes are in here. These are 39 different dishes.
Which phase is it for?
The gentle phase, the first 6 to 8 weeks after you come home. The phase line on each recipe shows you where it sits as you move on.
How do I get it?
Your download links are on the page you land on after you pay, and in your inbox a minute later.
What if it’s not for me?
Reply to your receipt within 30 days and ask for your money back. You keep the files.
Cooked your way through the week?
The Mediterranean cookbook has 14 more days: 70 recipes and 14 drinks from 14 coasts, each in a gentle and a steady version, with the olive oil measured in teaspoons. $29.
Want the recipes behind the week?
39 gentle dishes, photographed and counted. $14.99, once.
Check anything here with your own dietitian.
