A done-for-you 30-day meal plan with the plate model, breakfasts, snacks, and a calorie level matched to your goal.
A 30-day meal plan designed by a registered dietitian and delivered as a PDF. Built around tallriksmodellen (the plate model), with breakfasts, lunches, dinners and snack ideas, and a daily calorie level matched to your goal and background.
If you want a clear, structured month of eating without thinking - this is it. Four full weeks of meals laid out day by day, designed around the Nordic plate model so every plate is balanced without counting anything.
Unlike a generic meal plan downloaded online, your daily calorie level and macro balance are calculated from your goal, age, activity level and body composition. The structure is the same proven framework I use with my 1-on-1 clients - packaged as a PDF you can start with tomorrow.
Four full weeks of breakfasts, lunches, dinners and snacks - laid out day by day so you never have to wonder what to eat.
Daily calorie and macro target calculated from your goal (weight loss, maintenance, performance), activity level, age and body composition - no generic default.
Every main meal follows the plate model: ½ vegetables, ¼ protein, ¼ complex carbs, plus healthy fats - so the plan teaches structure, not just menus.
A dedicated bank of protein-led breakfasts with the right fiber and fat balance to keep you full until lunch - no mid-morning sugar crash.
Practical snack suggestions for between meals, after workouts and the late-afternoon dip - designed to stop evening overeating before it starts.
Designed around your health history, conditions, medications, allergies, food preferences, budget and schedule - gathered through a structured intake form.
Your daily energy and macro targets are calculated individually - there is no generic number. The plan is built for one of three goal categories:
Moderate energy deficit, high protein, plenty of fiber - designed to lose 0.5–1 kg per week without losing muscle.
Energy and macros matched to your maintenance needs - keeps body composition stable while improving food quality.
Slight energy surplus with higher protein and timed carbs - supports training, recovery and lean tissue.
Main meals in the plan are built around the Nordic plate model - so each plate has the right balance without you having to count anything.
Every day in the plan is structured the same way - here is the kind of information you will get for each meal slot. The actual meals are built around your goal, preferences and schedule.
Before anything is written, you fill in a structured intake form. That is what makes the plan yours, not a template:
The Individual Nutrition Plan is broader nutrition guidance - meal structure, recommendations and daily framework. The 30-Day Meal Plan is a fully laid-out month of meals to follow day by day, with the plate model, breakfasts, snacks and a calorie level baked in. Same price; different format depending on whether you want guidance or a ready-made plan.
It is calculated individually from your goal (weight loss, maintenance, performance), height, weight, age, activity level and any relevant health conditions. There is no generic 1,500 kcal default.
Every main meal is built so roughly half the plate is vegetables, a quarter is protein, a quarter is complex carbs, plus healthy fats. You learn the structure by eating it - so by the end of 30 days you can build balanced plates without the plan.
Yes. Each plan comes with a breakfast bank and a snack bank, and similar meals are interchangeable within the same day. The intake form covers dislikes, allergies and intolerances so the plan is buildable from day one.
Take the first step - Jessica will guide you through everything.
Not sure if a 30-day plan is right for you? The Individual Nutrition Plan offers a more general framework if you prefer flexibility over a fixed daily menu.
Get My 30-Day Meal Plan