Meal plans are at the heart of the equ program.

We know that everybody is different and a one-size-fits-all approach to health just isn’t realistic, or sustainable. Our meal plan is based on your individual preferences, dietary requirements and health goals, which can include fat loss, weight maintenance or muscle gain 💪

Once you've completed our online questionnaire, signed up, downloaded the equ app, and filled out the onboarding, your meal plan will be sent to you straight away. There may be some cases where your meal plan requires more time (i.e. dietary exclusions), but will still be sent within 1-3 business days.

You will receive a weekly meal plan tailored to your preferences on your allocated check-in day. Some people eat the same thing each day, at least when you first begin the program. After a few weeks, you will have more meal plans to mix and match throughout the week.

If you're more fond of variety, you can meal swap each day and have different meals throughout the week e.g. dinner, this can be done through the Meal Planner in the app. You can also use the food diary we provide to self-select and track your own meals and snacks. Most of our clients use the plans we send them as inspiration, then make adjustments using their food diary depending on the ingredients they have available to them, or what they're craving. This builds sustainability as it teaches you how to self-track and craft meals that are nutritious for body and soul 😍

You can make food requests each week on your check-in day, and will aim to include them in your next meal plan.

You will receive an alert from the app as soon as it is ready, so make sure you have your push notifications switched on on your phone.

How many meal plans do I receive weekly?

Each week, you'll receive a meal plan tailored to your preferences that you can choose to follow to a T or you can use the meal planner and meal swap feature or the food diary to self-track and provide variety in your week. You can also add more variety to each meal plan by selecting up to 3 different meal options per meal category. This allows you to browse multiple meals, save your favourites, and rotate them across different days of the week. This feature is separate to the meal swap function, which is always available for quick, one-off changes.

Do I receive a new meal plan every day?

We provide a weekly meal plan tailored to your preferences. You'll find that 7 days' worth of plans is overwhelming, and you'll spend a lot of money on food. You'll find that the meal swap feature and added meal variety with each plan will provide you with the diversity you need weekly as you can swap each day if you'd like.

Do I have to eat my meal plan at set times, or in order?

You can eat your meals at any time (within a 24-hour period) and in any order. Just as long as you're meeting your calorie and macro targets for the day. This ensures optimum results.

Can I remove a meal category (e.g. snack or dessert) from a single day of my meal plan?

Absolutely! You always have the flexibility to make changes to your meal plan on any given day. However, to ensure you are still staying on track with your targets, you should track in your food diary. The key is to stay mindful and track what you do eat so you’re still meeting your protein, fibre, and calorie targets to keep supporting energy levels and progress.

You can choose what types of meals (e.g. breakfast, lunch, snacks, dinner) to include in your weekly meal plan. Just keep at least 2 main meals i.e. lunch and dinner to ensure your plan stays nutritionally balanced.

How to update meal categories in your meal plan:

Tap your Profile icon at the top left of the screen (under the Today tab).
Under Preferences, click on “Meals”.
Click on “Meal Categories” > toggle on/off the meals you wish to remove or keep.

This means if you don’t want a dessert or snack included in your plan, you can simply switch that category off and it will no longer appear in your daily plan. You can also turn meal categories back on at any time if you want to reintroduce them later, giving you full flexibility to adjust your plan based on your preferences each day or week.

Do you have a sample meal plan?

We don’t have a sample meal plan as each meal plan is customised for each individual, their intake needs and food preferences. We do however have a 7-day money-back guarantee for first-time users. So, you can join and test it out to see your first personalised meal plan. You can expect balanced and diverse foods reflecting what people usually like to eat.

How do meal plans work?