01 / MAKE IT YOURS
Your goals set the menu.
More protein? More plants? Build your week around the way you want to eat, with nutrition in view.
A little more intention in every meal ↗
Less planning. More living.
Your goals.
Your meals.
Your week, sorted.
Skip the “what’s for dinner?” spiral. Meet a meal plan that fits your nutrition goals, your tastes, and your actual life.
A fresh start. No complicated spreadsheets required.
Good food. A little structure. A lot more headspace.
sprig.YOUR LITTLE CORNER OF CALMJD
A good week ahead.
✧ Your weekly planMON19
TUE20
WED21
THU22
FRI23
SAT24
SUN25
BreakfastBerry overnight
Berry overnight
oats
10 min · 24g protein
LunchMediterranean
Mediterranean
crunch salad
15 min · 28g protein
DinnerFeel-good salmon
Feel-good salmon
grain bowl
25 min · 42g protein
✓ A little of everything
94gProtein
128gCarbs
48gFats
Illustrative meal plan · nutrition is an estimate
✓
Decisions off your plate.
Your grocery list? Sorted, too.
A little planning goes a long way.
✧ Built around your goals
◷ Made for busy days
♧ Real food, real flexibility
Your week, with less work
A plan that takes things
off your plate.
Keep your nutrition goals in sight, without making food a full-time job.
02 / SKIP THE GUESSWORK
A whole week. Handled.
See breakfast, lunch, and dinner in one happy place. Swap a meal when your cravings or calendar change.
Less deciding. More getting on with it. ↗
03 / SHOP WITH A PLAN
One list. One less thing.
Your meals become a tidy grocery list. Check what’s already in your kitchen, then pick up just what you need.
From “what do I need?” to done. ↗
Big on flavor. Easy on your evening.
The feel-good salmon bowl · 25 minutes
For the beautifully busy
Room for your goals.
And your real life.
A late workout. An empty fridge. A sudden craving for pasta. Your meal plan should bend with your week.
Quick meals for the post-workout rush
Prep-ahead lunches for full calendars
Flexible swaps when plans change
A few good questions
Food for thought.
Getting into a new routine should feel simple.
Let’s start here.
Do I need to know my nutrition targets?
No. You can start with a simple preference, like adding more plants or making time for balanced meals. If you already have nutrition targets, use them to guide your choices.
Can I change the meals in my plan?
Absolutely. Swap meals to fit your tastes and schedule. A meal plan is there to give your week structure, with room to change your mind.
Will I need lots of time to cook?
Choose quick recipes for busy evenings and prep-ahead options for the week. Recipe times help you pick what fits before you get cooking.
Is Sprig a meal delivery service?
Sprig helps you plan what to cook and what to buy. You choose your groceries and prepare the meals yourself.
A little plan. A fresh perspective.
Make room for a better week.
Less time thinking about food. More time enjoying it.
Your next good habit starts with one small step.