Diets
Eleven diets. Three filters. Any combination.
Pick the way you eat, then add filters on top. Vegan and gluten-free. Keto and dairy-free. Mediterranean and low-FODMAP. Every split below is a starting point you can adjust.
Ways of eating
Balanced
Nothing off limits, everything in proportion.
A sensible split of carbs, protein and fat, built from whole foods. The default if you just want to eat better without following rules.
Good for: Most people, most of the time.
C 50 · P 20 · F 30
High-protein
Protein at every meal, without six chicken breasts a day.
Pushes protein to roughly a third of calories using a rotation of meat, fish, dairy, eggs and legumes, so it doesn't get boring by Wednesday.
Good for: Training, cutting, or staying full on fewer calories.
C 35 · P 35 · F 30
Keto
Under 25 g net carbs a day, and meals that still feel like meals.
Net carbs are capped per day, not just per meal, so the totals actually hold. Fat comes from real food rather than spoonfuls of oil.
Good for: People who do well on very low carb.
C 5 · P 25 · F 70
Leaves out
- Grains
- Sugar
- Most fruit
- Starchy vegetables
Low-carb
Fewer carbs, without the strictness of keto.
Around 20% of calories from carbs, mostly from vegetables, fruit and legumes. Easier to keep up long-term than full keto.
Good for: Cutting back on carbs without counting every gram.
C 20 · P 30 · F 50
Leaves out
- Sugar
- White bread and pasta
Mediterranean
Olive oil, fish, beans, vegetables. Long lunches optional.
Based on the traditional eating pattern of southern Europe: lots of plants, fish twice a week, little red meat, and olive oil as the main fat.
Good for: A well-researched way of eating you can stick to for years.
C 45 · P 18 · F 37
Paleo
Meat, fish, eggs, vegetables, fruit, nuts. Nothing from a factory.
No grains, legumes, dairy or refined sugar. Meal Plan keeps an eye on calcium and fibre so the plan doesn't fall short where paleo usually does.
Good for: People who feel better without grains and processed food.
C 25 · P 30 · F 45
Leaves out
- Grains
- Legumes
- Dairy
- Refined sugar
Vegan
Fully plant-based, with protein that adds up.
No animal products at all. Meal Plan mixes protein sources across the day and flags B12, iron and omega-3 so nothing is quietly missing.
Good for: Plant-based eaters who want enough protein.
C 55 · P 15 · F 30
Leaves out
- Meat
- Fish
- Dairy
- Eggs
- Honey
Vegetarian
No meat or fish. Eggs and dairy are fair game.
Protein from eggs, dairy, legumes and soy, with enough variety that halloumi doesn't turn up every night.
Good for: Vegetarians tired of pasta with something on it.
C 50 · P 18 · F 32
Leaves out
- Meat
- Fish
Pescatarian
Vegetarian, plus fish and seafood.
Oily fish a few times a week for omega-3, white fish and seafood for lean protein, and plenty of plant-based days in between.
Good for: People cutting out meat but not fish.
C 45 · P 25 · F 30
Leaves out
- Meat
Flexitarian
Mostly plants. Meat when it's worth it.
Plant-based most days, with a small amount of meat or fish a few times a week. You decide how many meat meals a week, and Meal Plan sticks to it.
Good for: Eating less meat without giving it up.
C 50 · P 20 · F 30
DASH
Low salt, lots of potassium. Built for blood pressure.
Follows the DASH guidelines: plenty of fruit, vegetables, whole grains and low-fat dairy, with sodium kept under a daily limit you set.
Good for: People watching blood pressure, ideally with their GP's input.
C 55 · P 18 · F 27
Leaves out
- High-salt processed foods
Filters: combine with any diet
Gluten-free
No wheat, barley or rye. Works with any diet.
A hard filter you can add to any other diet. Ingredients that are often cross-contaminated, like oats, are flagged so you can buy certified versions.
Good for: Coeliac disease or gluten sensitivity.
C 50 · P 20 · F 30
Leaves out
- Wheat
- Barley
- Rye
- Uncertified oats
Dairy-free
No milk, cheese, butter or yoghurt. Works with any diet.
Removes all dairy and swaps in alternatives where they work. Calcium is tracked so it doesn't drop below the recommended amount without you noticing.
Good for: Lactose intolerance or a milk allergy.
C 50 · P 20 · F 30
Leaves out
- Milk
- Cheese
- Butter
- Yoghurt
- Whey
Low-FODMAP
Easy on sensitive stomachs. Works with any diet.
Uses portion-aware FODMAP limits, not just a list of banned foods. Best followed alongside a dietitian, as an elimination and reintroduction plan.
Good for: IBS symptoms, with professional guidance.
C 50 · P 20 · F 30
Leaves out
- Onion
- Garlic
- Wheat
- High-FODMAP fruit
Not sure which one? Start with Balanced and your calorie target. You can switch diet whenever you like and your history stays.
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