Sofa to Studio — Nutrition
Your Personal
Meal Planner
Tell us your targets and preferences, and we'll build you a practical, protein-rich 7-day plan — with batch cooking built in.
Before you dive into The Menu, we want to say something. We designed The Menu ourselves, trained the AI behind it, and have personally tested its outputs. We've built in as many safeguards, filters, and double-checkers as we can, and we're confident it's a genuinely good guide. What it is not is a substitute for a registered nutritionist, especially if you have any ongoing health concerns, a history of disordered eating, or severe gastrointestinal issues. It's rare, but this programme can make mistakes, and we would never want to put any of you at risk. So please, if you have any specific concerns or health issues, book a private consultation with Nesse directly, or see a registered dietitian, rather than relying on The Menu alone.
The Menu
Unlock your meal planner
A new personalised 7-day plan every week (up to 4 a month), tailored to your targets and dietary needs, with full recipes included. Included free with Sofa to Studio and All Access — or add it on its own.
Renews monthly. Cancel any time.
Already have Sofa to Studio or All Access? Sign in — it's included.
A quick note before you dive in. We designed The Menu ourselves, trained the AI behind it, and have personally tested its outputs. We've built in as many safeguards, filters, and double-checkers as we can, and we're confident it's a genuinely good guide. What it is not is a substitute for a registered nutritionist, especially if you have any ongoing health concerns, a history of disordered eating, or severe gastrointestinal issues. It's rare, but this programme can make mistakes, and we would never want to put any of you at risk. So please, if you have any specific concerns or health issues, book a private consultation with Nesse directly, or see a registered dietitian, rather than relying on The Menu alone.
Not sure of your numbers?
Calculate your macros
Answer a few quick questions and we'll work out your daily targets — they'll fill in below automatically.
✓ Applied to your targets below
Step 1
Your daily targets
Already know your numbers? Enter them directly — or use the calculator above.
Your maintenance or goal calories from the calculator
Your protein target from the calculator
Step 2
How many active days this week?
Your calorie needs are slightly higher on active days to fuel your session. We'll spread this across your 7-day plan and adjust automatically.
Step 3
Dietary preferences
Select everything that applies. You can combine options.
Step 4
Anything else to avoid?
Tell us about any other allergies, intolerances, or foods you simply don't like.
Building your personalised plan…
Please be patient. Getting this right for you means not just building your recipes, but checking them against specific criteria too. This usually takes around 60 to 90 seconds.Something went wrong. Please try again.
Your 7-Day Plan
Generated based on your targets and preferences