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A week of small meals, already planned

A free PDF with four small, high-protein meals a day, and one shopping list for the week.

  • Breakfast, lunch, a small meal and dinner for 7 days
  • 85 g to 104 g of protein a day
  • One shopping list, for one person
  • All 16 recipes included, with nutrition from USDA data

First page of the Reko 7-day meal plan

Please don't tell us about your health here. Each day in this plan comes to between 1200 and 1330 calories, which is less than many people need. It is an example, not a target, and it is not medical advice.

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Open every screen with an example record before you pay.

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