A free, ready-to-use healthy meal plans book covering breakfast, lunch, dinner, and snacks across dietary categories โ high-protein, vegetarian, low-carb, balanced. Send it as a lead magnet, include in client onboarding, or use as a starting point for your own meal plans.
No setup, no learning curve. Open the tool, plug in your data, get your result.
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Download the book
PDF format. Open on phone, tablet, or laptop. Print individual recipes or share the full book. Each recipe is one page for clean printing.
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Send to clients
Use as a lead magnet on your website ('Download my free meal plans book โ enter email'), include in onboarding packets, or share as a free resource for prospects deciding whether to hire you.
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Customise & rebrand
Editable Canva version included. Add your logo, change colours to your brand, swap recipes for your favourites. White-label it and use as your own client deliverable.
Features
Built for how coaches actually work
Not a generic tool repurposed for fitness โ designed from the ground up for the way coaching businesses operate.
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25+ tested recipes
Breakfast, lunch, dinner, snacks. Each recipe includes macros (P/C/F + calories), prep time, cook time, and serving size. Tested for accuracy by our nutrition team.
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4 dietary categories
High-protein (for fat loss + strength), Balanced (general nutrition), Vegetarian (plant-forward), Low-carb (for cuts or insulin-sensitivity). Pick by client goal.
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Under 30 mins each
Every recipe takes under 30 minutes from start to plate. Realistic for clients who don't have hours to meal prep. Includes a 'meal prep this on Sunday' weekly batch guide.
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Macros included
Each recipe shows calories, protein, carbs, fats per serving. Pair with our free macros calculator to build full meal plans that hit client targets.
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Shopping lists
Every week of recipes comes with a printable shopping list, organised by supermarket section (produce, protein, pantry, frozen). Saves clients 30 minutes a week.
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Canva editable version
Includes a fully-editable Canva version so you can rebrand the entire book as your own client deliverable. Add your logo, change colours, swap recipes โ make it yours.
Your clients ask 'what should I eat?' Now you have an answer.
25+ proven recipes, ready to send to clients or use as a lead magnet for new prospects.
These are general healthy recipes โ appropriate for the average client without specific dietary restrictions. For clients with allergies, medical conditions, or specific protocols (keto, carnivore, IBS-FODMAP), customise or substitute. We've kept recipes flexible (e.g. 'chicken or tofu') for easy swaps.
Can I rebrand this as my own?
Yes โ the Canva version is fully editable. Add your logo, change colours, edit recipe copy, even swap recipes for your own favourites. Most coaches do this once, save their version, and reuse it for every client.
Are the macros accurate?
Macros are calculated using standard USDA database values for each ingredient. Accurate to within ยฑ5% per serving (variation in ingredient sizes, cooking methods, etc). For clients on tight macro targets, recommend they weigh ingredients vs eyeball portions.
Does it cover special diets like keto or vegan?
Yes โ the Low-Carb section serves keto-friendly clients, the Vegetarian section works for most plant-forward eaters. Strict vegan and full keto/carnivore recipes are coming in v2 of the book. For now, the Vegetarian section uses dairy/eggs that vegan clients can swap.
Can I sell this to clients?
Yes โ you can rebrand the Canva version and include it in paid programmes. You can NOT resell the book as-is under your name without customisation. We share this so coaches deliver more value, not so they resell our work.
How often is it updated?
We add 5-10 new recipes per quarter. Once you download the current version, you own it. New versions will be published separately โ sign up for the SpurFit newsletter to get notified.
Are the recipes coach-tested?
Yes โ every recipe has been tested by 3+ SpurFit nutrition coaches for taste, prep accuracy, and client appeal. Recipes that get consistent 'too complicated' or 'bland' feedback get cut. What remains is what actually works.
Can I print the recipes?
Yes โ designed for clean A4 / Letter printing. Each recipe is one page. Print the full book once, give to clients as a physical deliverable, or print individual recipes per client preference.