Where you are now, and where you want to be

About ten minutes in total. Nothing here is shared with anyone else in your house.

Your taster is designed around these answers. It arrives by email within 2 working days.

Weight kgst & lb

Height cmft & in

First name optional

Age

Sex sets your starting calorie estimate

FemaleMalePrefer not to say

Height

cm

Weight now

kg

Goal weight

kg

How fast

SteadyAbout 0.5 kg a week

StandardAbout 0.75 kg a week

FasterAbout 1 kg a week

By a set datePick the date below

Target date

Fill in both weights to see your timeline.

Any days coming up where you'll eat out or have a drink? optional

A holiday, a wedding, a birthday. Your plan works round each one, so a day off stays a day off.

A quick health check

Some conditions change what a safe plan looks like.

Do any of these apply to you?

None of these Pregnant, breastfeeding or planning a pregnancy Take insulin Past or current eating disorder Diabetes Heart condition High blood pressure Kidney or liver condition Weight-loss injections

Injuries or joint problems optional

Regular medication optional

Who eats at home

One dinner gets cooked for everyone, with each person's needs built in. Names are optional.

How many people eat dinner at home, including you?

1

Which meals should the plan cover?

Dinner for everyonePlus your own breakfast and lunch

Every meal for everyoneBreakfast, lunch and dinner for the house

Keep your weight and numbers out of the family's copy?

Yes, keep them separateNo, one copy is fine

Training

The plan fits the time and kit you have.

Gym access

I'm a gym member I plan to join one Home only Food only, no training

Which gym optional

Weights and strength training

Never done it Done it before, out of practice Do it now

Running

Add runningStart me from scratch

I already runBuild on what I do

No runningWalking and weights only

Time per session

30 min45 min60 min75+ min

Your kitchen

Recipes only use what you have.

Cooking

Keep it simple Happy following a recipe I enjoy cooking

Time to cook dinner on a weeknight

20 min30 min45 minAn hour

Happy to prep something the night before?

YesNo

Shopping

Your list names real products from your supermarket, in the amounts the week uses. Cupboard basics sit on a separate check-first list.

How do you shop?

In storeDeliveryClick and collect

Which day do you shop?

SaturdaySundayMidweekIt varies

Weekly food budget for the house optional

£

Your week

Meals fit round your day.

How active is your job?

Mostly sittingSome walkingOn my feet all dayPhysical work

Lunch on a work day

Made at homePacked lunchBought

Usually up at

Usually in bed by

Takeaways a week

NoneOneTwoThree or more

Alcoholic drinks a week

None1 to 45 to 10More than 10

Caffeinated drinks a day

None1 to 23 to 45 or more

Protein shakes in the plan?

YesNoNot sure

Food the house likes

Pick as many as you want.

Spice

MildMediumHot

Anything nobody will eat? optional

How much variety?

Same week on repeatSimplest shop

Three-week rotationThree different weeks, then repeat

Where should your plan go?

You'll see a free taster first. The full plan follows if you want it.

Email address

When do you want to start?

Next MondayIn two weeksLater

How do you want it? pick any

On my phone PDF Printable fridge cards Printable shopping sheets

Happy for your results to appear, without your name, as a case study?

YesNoAsk me later

Send me occasional tips and offers by email. Unsubscribe any time. optional

I'm 18 or over, and I agree my answers, including health details, are used only to build my plan. How we use your answers

Thanks

Your reference

What happens next

We read your answersEvery plan starts from what you told us: your household, your kitchen, your supermarket and your week.
Your taster arrivesDay one for the whole house, your daily targets and your first shopping list, by email within 2 working days.
You decideBuy the full plan if you like the taster. It arrives within 7 days of payment.

Something changed before your taster arrives? Email hello@plateandrep.com with your reference.

Back to Plate & Rep

What happens next

Person