FORGED — Your Personalised Meal Plan

Height, current weight & goal weight

kg now

kg goal

Primary goal

Fat Loss

Lose body fat, hold onto muscle

Muscle Gain

Build lean mass with controlled surplus

Recomposition

Lose fat and build muscle simultaneously

Maintain & Perform

Hold physique, improve energy

Daily activity outside training

Desk-based

Mostly sitting, minimal walking

Lightly Active

Some walking, light movement

Moderately Active

On feet regularly throughout the day

Very Active

Manual labour, very high movement

Weekly training sessions

3 sessions / week

Type of training

Dietary approach

No Restrictions

I eat everything

Pescatarian

Fish and seafood, no meat

Vegetarian

No meat or fish

Vegan

No animal products

Allergies or intolerances

Foods you dislike or won't eat

Cuisine preferences

Weekly food shop budget (just for yourself)

Why we ask: Your plan uses meals that fit your actual budget — no point giving you a plan full of salmon and steak if your shop needs to come in under £50.

Under £40

Eggs, mince, tinned fish, frozen veg

£40–70

Chicken, pork, some fresh produce

£70–100

Lean cuts, fresh fish, variety

£100+

Steak, salmon, premium produce

Weekday cooking time per meal

Under 15 min

15–30 min

30–45 min

Sunday prep time available

30 min max

Around 1 hour

Up to 2 hours

Meals per day

3 meals

3 + snack

4–5 meals

Describe a typical eating day right now

Be honest — this helps us understand where you're starting from

Your biggest nutrition struggles (select all)

Any medical conditions relevant to nutrition? (optional)

Anything else we should know?

BUILDING
YOUR PLAN

Calculating your macros and building meals
matched to your budget and preferences.

Calculating your daily calorie and macro targets

Selecting meals to match your budget and tastes

Building your 7-day plan

Compiling your shopping list

Writing your Sunday prep guide

✓

YOUR PLAN
IS READY

Your personalised 7-day meal plan, shopping list, and Sunday prep guide are ready to download.

⬇ Download Your Plan