7-Day Meal Plan

(15 customer reviews)


“Just tell me what to eat!” We get this ALL the time from new clients.

Flexible Eating allows you to eat ANYTHING you want! That’s awesome but it’s kinda like being out for dinner & trying to choose something off a 20-page menu. Too much choice can be overwhelming! Our meal plans will simplify the process for you as a beginner & set you up for success as you get started on your flexible eating journey.

Meal plans are designed according to goal weight & eating preferences (e.g. 80/20, vegetarian, etc.)

SKU: OYE-7DMP Category: Tags: ,


What you get:

One 7-Day Meal Plan based off the weight range and style that you selected as a digital download.


Meal Plan Categories

Balanced Like A Boss: 80/20

Did you try Paleo but it ended up more like Faileo? You were probably told to give up all your “fun foods” and in reward you could eat endless amounts of bacon and sweet potato fries. It sounded great in theory but things started getting a little grey and you found yourself wondering whether a donut with bacon on it could be considered Paleo because dammit, life without donuts just isn’t living! The “Balanced like a Boss” meal plan will teach you how to eat better quality foods and include the foods you love to keep you feeling sane and satisfied. As hinted in the title, an 80/20 balance means this plan predominantly contains whole foods with a daily feature of snacks like cookies & ice cream bars.


Caveman Clean (gf)

By now you’ve heard of Paleo or Primal, or you’ve even tried it yourself. We get it, it’s the “in” diet, but the problem is you still need to eat the correct amount of food to fully benefit from this style of eating. Believe it or not, you can get fat eating too much bacon! Well, we’ve done the hard work for you so you can enjoy your bacon and still achieve that chiseled caveman physique. The “Caveman Clean” meal plan incorporates an array of Paleo foods and meals, specifically designed to reduce inflammation in the body & have you performing at your best in all aspects of life. You can expect to enjoy things like buffalo chicken lettuce wraps, steak & sweet potato and delicious treats like bacon wrapped dates. Mmm bacon….Whether you’re an experienced paleo eater or a nervous newbie, this plan will give you the simple direction you need to help bring your body back into balance.


Can’t Cook, Won’t Cook

Throwing a pot of water on the stove to whip up a batch of Mac n’ Cheese is about as complex as Jason’s cooking gets. Whether it’s your lack of culinary skills or your demanding schedule getting in the way, this meal plan is designed for you! We’ll show you how easy it is to successfully hit your macros with minimal cooking & food prep. You can expect to eat foods like burritos, pizza, bagel sandwiches, easily portable fruits & pre-made salads. Forget those BS excuses and embrace your skills as a microwave master chef!


Meatless Macros (v)

For all you plant-based eaters out there, here’s something you can really sink your teeth into! Staying on top of your protein can be downright difficult for even us meat-eaters, so if you’re a vegetarian, we already know you’re not getting nearly enough protein. Don’t worry, we’re not going to force feed you prime rib! However, we do encourage incorporating complete sources of protein from some animal products, so this plan is designed for Vegetarians who also consume dairy & eggs. As well as plant-based proteins like tofu, tempeh & pea protein powder, the “Meatless Macros” plan features egg whites, Greek yogurt and cheese. Naturally, this plan isn’t void of fun foods so we’ve included some pudding cups, Oreos & ice cream along the way too! If dairy & eggs are out of the question, check out our “Vegan Eats & Treats” plan instead.


Road Warrior

You are on the road for work. Maybe this happens once a year or maybe your hotel room feels more like home than your own house. Being away from home (thus taking away your access to a kitchen) used to mean struggling to hit your numbers or completely losing track because it felt too hard to focus on what you were eating when you were out of your routine. The Road Warrior meal plan is here to combat all our eating on the road woes. We have provided you a 5-day meal plan of breakfasts compiled of foods that can easily be found on a hotel breakfast buffet and lunches and dinners from popular chain restaurants that can be found almost anywhere. Also included are some fun snacks (and even a few cocktails) to keep your time away from home on track, as well as delicious. (Please note this is a 5-day meal plan.)


Turf ‘n’ Turf

Are you a meat & potatoes kinda guy or gal? Would Ron Swanson be your ideal dining companion? If meat and breakfast foods are your staples then this is the perfect plan for you. Our Turf ’n’ Turf plan focuses on eating off the land with hearty stews, chili and steak & chips – hey crinkle fries started off life as a potato right!? We’ve even found a way to sprinkle in fun foods like double stuffed Oreos and donuts AND (because we care about you) we found room for a few portions of fruit so you don’t get scurvy. Give this meal plan a whirl and you’ll realize how easy it is to make flexible eating a sustainable part of your lifestyle.


Vegan Eats & Treats (vg) (df)

Whether you’re already a virtuous vegan or considering a dietary transition, we have carefully created this plan to ensure your body gets the nourishment and satisfaction it needs! You’ll discover new foods, make new routines and feel less anxious about “how to eat vegan”. You can expect to enjoy meals like tofu scramble wrap, seitan stir fry & bunless beet burgers along with some delicious vegan cookie dough for dessert. This meal plan will make sailing into your plant-based lifestyle a breeze!


Each meal plan has been carefully crafted by Jason and Roz to get the most out of your Macros.

(v) = vegetarian

(vg) = vegan

(df) = dairy free

(gf) = gluten free

15 reviews for 7-Day Meal Plan

  1. Paulina Perez

    This made it really easy to get started with tracking macros. I loved that there a small treat every day, this helped me feel like what I was doing would be truly sustainable.

  2. marianne matus

    Good variety of plans. I chose the 80/20 plan and it was perfect for me. I had a small indulgent snack almost everyday which satisfied my sweet tooth and helped me to stay on track.

  3. Sara C.

    This meal plan has been great! It has a lot of variety but it’s simple and easy to incorporate daily. Starting macros was a little intimidating at first but having this meal plan definitely helped me get started on the right track.

    • Own Your Eating

      That’s exactly what they’re designed to do 🙂 Glad it helped!

  4. Anonymous

    A great jumping off place if you need to know what to eat.

  5. Abosede O.

    Great plan to follow. it is great for when you just dont know where to start.

  6. Meleah Wood

    Absolutely loved it.

  7. Jennifer Thompson

    Meal plan was so easy and tasted great!!!

  8. Marianna S.


  9. Anonymous

    I loved the Balanced Like a Boss meal plan I received with the Basic Lifestyle Membership plan. The meal suggestions were easy to follow and I loved how they would work in a treat every day!

  10. Teressatheb

    Purchasing the 7 Day Meal Plan was the best decision I have made! There are different plans to choose from like vegan & gluten free. I chose the 80/20 and I recommend it to anyone who loves to eat! There are plenty of tasty meals to chose from and plenty of substitutions if there are items you don’t like. I’m extremely satisfied with this purchase and I will be trying other OYE products in the future!

  11. Annette Babek

    I requested the Caveman Clean Paleo style Meal Plan. It’s exactly what I was looking for…easy, simple…back to basics! The foods weren’t all crazy…menu was something that wouldn’t keep us in the kitchen cooking and wouldn’t cost a million dollars.
    Again…Jason and Roz are always there…always supportive! I had a question on the macro numbers associated with the meal plan and with a few hours they had responded and helped me with all of my questions! Cannot thank you both enough!!!

  12. Charles Powers

    Can’t Cook Won’t Cook is excellent!

  13. Kendra Heath

    The plans provided for gluten free are scrumptious! Roz & Jason do an amazing job thinking outside the box for a meal that is out of the norm to keep it exciting, you can even bet you’ll get something in daily for your sweet tooth!

  14. Jacqueline Orr

    I finally am experiencing what it is like to enjoy special foods in moderation. I never thought I’d know what this feels like and after YEARS of restrictive dieting, I am finally enjoying eating again (instead of feeling like I’m punishing myself & really missing out). I’m a certified personal trainer & cannot stop telling my clients about this program. THANK YOU, JASON & ROZ!

  15. Alison

    I love how this eating plan fits the fast paced lifestyle that we lead… the meal ideas are creative and delish…
    I am excited that there is a fun food added each day. Guys, you have know idea the yo yo diets I have tried, the restrictive food plans I have embraced, but nothing long term. I am excited to already feel more focused, due to balanced macros. I have a LONG road ahead, but I love the instagram community that Own Your Eating has so I can stay in this game for the long haul… I HIGHLY recommend !

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