Nutrition — EaseShape

Nutrition / Meal Plans

Nutrition that supports your energy, mood & life

Real recipes, practical meal plans and gentle guidance — built by a certified nutritionist & coach. Get 3 free, ready-to-use meal plans and a grocery list to make healthy eating simple and sustainable.

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No spam • Instant access

Scientifically-informed

Evidence-based, practical advice

Practical & flexible

Swap options & grocery-friendly

3 Ready-to-use Meal Plans

Balanced plans for different goals: Active days, Plant-focused, and Light Reset. Each includes swaps & portion ideas.

Grocery Lists & Prep Guides

Weekly grocery lists, batch-cook tips, and time-saving recipes designed for real life.

Nutrition Notes & Mindful Tips

Simple science, mindset cues and daily rituals to help you stay consistent without strict rules.

Sneak peek: what's inside

Quick look at the actual plans & recipes

Balanced for Weight Loss

Simple & satisfying meals to support fat loss — with portion guide.

Plant-Based Week

7-day vegetarian menu packed with fiber, protein & taste.

Meal Plan for Busy Women

Quick recipes — all under 30 minutes. Ideal for workdays.

Quick test — find your best start

Which plan fits you best?

Pick one option from each row

1) Energy goal

More energy & muscle

Balanced energy

Calmer digestion

2) Time to cook

10-20 min

20-40 min

Batch-cook on weekends

3) Preference

Protein-forward

Plant-forward

Lower-carb, lighter

Feedback from early users

"I finally stopped overthinking my meals. The High-Protein Balance plan saved my mornings — simple, real food, and I felt the difference in a week."

— Marina, 34

"The grocery list made meal prep painless. I didn’t expect to enjoy plant-focused meals so much!"

— Lucy, 28

Credentials & experience

FAQ

How do I get the 3 free plans?

Click "Get 3 free meal plans" — MailerLite popup will ask for your email and then send you instant access to the PDFs. No spam.

Are the plans suitable for vegetarians / other diets?

Yes — each plan has swap options and variants to suit vegetarian, pescatarian, and flexibility for most preferences. If you have allergies, follow the swaps suggestions.

Will there be an app?

Yes — EaseShape is developing a mobile app that will combine meal plans, workouts, and mindful check-ins. Joining the list gets you early access.

Real meals & moments

Nutrition – EaseShape

Nutrition That Feels Good

Balanced meal plans, simple recipes, and mindful eating tools — created to help you nourish your body with ease, not pressure.

Nutrition Guides

Mindful Eating: A Beginner’s Guide

Simple principles to help you reconnect with hunger cues, reduce overeating, and build a healthier food relationship.

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Grocery Essentials List

Your weekly foundation: balanced staples, proteins, carbs, healthy fats & snacks.

Download PDF

Weekly Meal Plan Template

A simple structure to help you build your own nourishing weekly schedule.

Download Template

Eating for Energy

Understand how to eat for stable energy, improved focus, and better mood.

Read Online

Snack Smart

Healthy snack ideas for busy days that keep you full and energized.

Download PDF

Nutrition FAQ

How much protein do I really need?

Most active women need around 1.2–2.0g of protein per kg of body weight. Aim for 20–30g per meal.

Is fruit bad for weight loss?

No! Whole fruits contain fiber, water, and nutrients. Enjoy them in moderation — they're a great natural snack.

What should I eat before and after workouts?

Before: light carbs + protein (e.g., toast + nut butter). After: protein + complex carbs (e.g., oats + Greek yogurt).

Do I need to count calories to lose weight?

Not necessarily. Focusing on portion control, balanced meals, and whole foods is a sustainable approach.

Can I eat carbs at night?

Yes! Carbs at night won’t automatically lead to weight gain. Just keep portions balanced and listen to your hunger cues.