Day 0Day 30
30 daysWeight161 lb β 154 lb-7 lb
Sleep6.5 hrs β 7.5 hrs+1 hr
βThirty days in and my jeans fit again. Didn't expect that until month three. The meal schedule was the unlock.β
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Personalized for you Β· Science-backedA nutrition plan
A nutrition plan
that fits your actual week.
14 questions, 3 minutes. You get a plan built around your goals, allergies, weekly budget, and what your week actually looks like. No tracking apps. No phases.
The state of American eating
Why 80% of American diets fail in year one.
It isn't willpower. It isn't your metabolism. The food industry spends $14B a year making sure you stay confused.
0%
of American adults are overweight or obese. The highest rate ever recorded.
Source Β· CDC NHANES, 2024
$0
wasted per household, per year, on supplements, programs and groceries that don't deliver results.
Source Β· USDA + IRI panel, 2025
0%
of dieters cycle through 3 or more programs in 5 years, and still gain weight back.
Source Β· UCLA longitudinal study
Built for you Β· 2026
Your
ShapeMyMeal
Blueprint
ShapeMyMeal
Blueprint
Personalized
Science-backed
Science-backed
412
Studies
Studies
Your plan. Built from your answers.
Calculated for you. Not a generic PDF.
Answer 16 questions β get a report calculated for your exact weight, height, goal, and kitchen.
Your exact calorie target & macro split
7-day meal plan built around when you cook
Walmart grocery list Β· verified prices
Restaurant playbook Β· 6 chains decoded
Your 3 priority levers this week
Micronutrients Β· what you're actually missing
Supplements Β· verdicts, not recommendations
What makes it different
Built for how Americans actually eat.
Not a European wellness PDF. Taco bowls, batch cooking, Walmart prices, and what to order at Chipotle.
01
Adapts to your actual week
Tell us which meals you cook and which you don't. The plan fills in suggestions only where you asked for them. Days you eat out? Marked "your call" β no guilt, no fake recipes.
02
Real food, real prices
Taco bowls, rotisserie chicken, Dave's Killer Bread, Cholula. Walmart-verified prices for every item. Your grocery list fits in a cart in under 20 minutes.
03
Cook once, eat three times
Every plan is built around a Sunday batch session: roast one protein, one grain, one tray of veg. That single hour covers Monday, Wednesday, and Friday lunch automatically.
04
Built for the long game
86% of readers are still on the plan at month six. No 5am alarms, no banned foods, no phases. Pizza Friday stays. The plan fits around the life you already have.
Ready? Takes 3 minutes.
Stop guessing. Get the plan.
14 questions. One report built around your kitchen, your allergies, and your actual schedule. No app, no subscription, no phases.
Transparent pricing Β· 30-day guarantee
Pick your level. Refund if it doesn't click.
Two one-time reports, one free monthly plan for early members. Every purchase includes a 30-day no-questions refund.
Free Sample
See the full report structure with demo data. No account needed.
Free
- Full 11-page layoutEvery chapter, every section β exactly as it will look
- Real design, demo dataSarah, 34, Brooklyn β a complete example report
- Meal calendar & grocery listSee the format before you commit
- Your name & quiz answers
- Your calorie target
- Your personalized meal plan
- Your grocery list
Most popular
The Blueprint
Your full 11-page report. Built from your quiz answers, yours only.
$19.99one-time
- Everything in Starter
- 7-day meal calendarOnly fills in the meals you said you cook. "Eating out" days stay blank.
- Sunday batch systemCook once on Sunday β Mon, Wed, Fri lunch handled automatically
- Walmart grocery listExact items, exact prices. Sized to $80, $140, or $220/week.
- Restaurant playbookChipotle, Sweetgreen, McDonald's, Chick-fil-A, Starbucks + more
- Micronutrients & Ξ©-3What to eat, what to supplement, what's marketing
- Supplement verdictsPersonalized to your health conditions and dietary restrictions
- 4-week dated action timeline
Free for first 1,000
Monthly Follow-up
A fresh Blueprint every month as your body and goals evolve.
Freethen $12 / month at launch
- Everything in The BlueprintFull 11-page report, regenerated monthly
- Plan evolves with your progressUpdate your weight, goal, or schedule β report recalculates
- Priority app accessSame list as the ShapeMyMeal app beta β first 1,000 get the app free for life
- Grocery list synced to your phoneOne tap to open, one tap to check off at the store
- Daily check-in remindersLightweight. Takes 30 seconds. Keeps the streak alive.
All plans include a 30-day money-back guarantee. No forms, no questions. Email admin@shapemymeal.comand it's done.
Before and after
What the plan looks like over 30 to 180 days.
Self-reported, with photo and scale check-ins. We don't retouch and we don't pick favorites.
Day 0Day 60
60 daysWeight148 lb β 141 lb-7 lb
Sleep7 hrs β 7.5 hrs+30 min
βI wasn't trying to drop weight, I was trying to feel like me again. Two months in and I'm posting mirror pics on purpose. The protein anchors changed everything.β
Day 0Day 90
90 daysWeight182 lb β 159 lb-23 lb
Sleep5 hrs β 7 hrs+2 hrs
βThree nights of meal prep, that was the whole change. My kids didn't even notice the swap. I sleep through the night for the first time in years.β
Day 0Day 90
90 daysWeight152 lb β 157 lb+5 lb lean
Sleep6 hrs β 7.5 hrs+1.5 hrs
βI was skinny-soft and tired all the time. Three months of hitting protein and lifting twice a week, I finally see traps in the mirror. Felt like cheating.β
Day 0Day 120
120 daysWeight188 lb β 178 lb-10 lb + lean
Sleep6.5 hrs β 7.5 hrs+1 hr
βFour months of recomp. Lost the belly, kept the strength, added some. The restaurant playbook saved me on every team lunch. I never felt deprived.β
Day 0Day 150
150 daysWeight218 lb β 194 lb-24 lb
Sleep5.5 hrs β 7.5 hrs+2 hrs
βTwenty years of client dinners caught up with me. My wife pointed at a photo and said 'when did this happen?' Five months later I look ten years younger and my BP is back where my doc wants it.β
Day 0Day 180
180 daysWeight176 lb β 152 lb-24 lb
Sleep6 hrs β 7.5 hrs+1.5 hrs
βSix months. No diet phases, no rebound. I did my first pull-up at month five. My calendar finally has space for the gym because the plan stopped using all my willpower.β
Day 0Day 200
200 daysWeight232 lb β 198 lb-34 lb
Sleep6 hrs β 7.5 hrs+1.5 hrs
βSixty-two and finally playing golf without losing my breath on the back nine. The grandkids noticed first. My doctor noticed next. That's all I was after.β
Coming soon. Mobile app in the works.
Building the ShapeMyMeal app. First 1,000 get it free for life.
iOS and Android. Your Blueprint synced to your phone, daily check ins, grocery list one tap away, barcode scanner for restaurant trays. We're giving the first 1,000 people on the waitlist lifetime free access. After that it's a paid app.
No spam. One email when the app drops. You can opt out anytime.
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4.9 from 12,847 readers
What people are actually saying.
Real quotes from real readers. No screenshots, no logos, no PR copy.
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βDid the quiz on a Tuesday night with a glass of wine. Woke up the next day to a plan that actually matched my schedule. Twenty bucks. I've paid more for worse.β
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βI cook for a living. I was ready to hate this. The meal schedule part is what got me. It doesn't pretend I make breakfast on a Sunday.β
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βThe report literally quoted my answers back at me. "Since you eat out 3 nights a week, here's what to order." That's the whole product right there.β
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βNo more 4pm crash. The plan picked the right meals to add protein to, not a generic "eat more chicken" thing. Took me less than five minutes a day to follow.β
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βMy husband actually follows it with me. That's the first time that's happened. The PDF is the unlock. He keeps it on his phone.β
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βFlagged tree nuts and shellfish in the allergies step. Not one recommendation broke it. That's rare. Worth the $19.99 just for that.β
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βMy kids eat the dinners. That's my bar. Also the grocery list cut about $60 off our weekly bill so the plan paid for itself the first Saturday.β
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βShowed it to my doctor before starting. He read it, said go ahead. Three months in I sleep better, eat less, and my labs moved in the right direction.β
Questions, answered
Things we get asked every day.
No. There are no banned foods, no shame foods, no 30-day reset. It's a system you can still be running in 2030, designed around your goals, your schedule and your allergies.
Your 14 answers shape every part of the report. Calorie targets are calculated from your exact weight, height, age, gender and activity level using MifflinβSt Jeor. Strategy ranking changes based on your biggest challenge. Restaurant advice only appears if you eat out regularly. Snack ideas only show up on days your meal schedule has snacks checked.
Most readers report a noticeable energy shift in 7 to 14 days and visible body-composition change between weeks 4 and 8. The 4-week dated timeline starts on the day you picked, with small daily actions paced to compound.
Yes. The Blueprint includes a restaurant playbook with the best orders at 5+ major US chains. The meal-schedule grid also adapts the plan to days you actually cook vs. days you grab food.
Yes to all of the above. Your dietary pattern and allergies are two separate quiz questions. The report adapts food lists, macro ratios, supplement notes and protein sources to whatever framework you already follow (or none).
ShapeMyMeal is general nutrition guidance, not medical advice. Review the program with your physician or registered dietitian before starting. Your health conditions are factored into the report and we flag when medical supervision is especially important. Some conditions (Type 1 diabetes, kidney disease, pregnancy, ED history) prevent us from generating a plan and we will redirect you to a clinician.
Your quiz answers are stored encrypted, used only to generate your personalized report, and never sold or shared with third parties. You can request a full deletion at any time by emailing admin@shapemymeal.com.