Your goal. Your food.
A plan built around your real life.
Answer a few short questions. Get a month of meals built from your own numbers, and from Mediterranean food you will actually want to eat.
Takes about three minutes. Nothing to pay to see your numbers.
Pick the one you actually want
Everything after this is shaped by this answer.
Now the questions
Eleven short ones. Nothing is stored and nothing is sent to advertising tools.
Your estimated starting range
The full 28 days, portions, swaps and shopping list are in the personalised guide.
Get my guideRepresentative layout. Your guide is built from your own answers.
We are not the right fit for this
You ticked something that needs proper professional input, so we are not going to generate an estimate or sell you a guide. That is not a sales tactic, an automatic calorie figure is genuinely the wrong tool here.
Please speak to a registered dietitian or your doctor. They can build something around your actual situation, which is what you need.
You did not lack discipline. You had the wrong plan.
It was built for somebody else
A plan off the internet is built for an average that does not exist. Your maintenance calories, your height, your week and your kitchen are not the ones it assumed.
It told you to eat food you do not eat
Kale, quinoa, protein powder, six meals a day. Nobody in Nicosia or Athens eats like that for a month, so by week three you are back to exactly what you ate before.
You were counting, not eating
Weighing every plate is a second job. The portions should already be worked out by the time the plan reaches you.
Three steps, then it is in your inbox
Tell us about your goal and routine
Eleven questions here, then a longer one after checkout covering food you like, dislikes, allergies, cooking time and budget.
We match the guide to your answers
Your calorie and protein ranges set the structure. Your preferences decide what actually goes in the meals.
Receive your digital guide by email
Delivered as a PDF.
One guide, built around your answers
- A personalised 28-day meal structure
- Your calorie and protein starting ranges
- Portion guidance for every meal
- Meal alternatives and food swaps
- A shopping list organised by aisle
- Practical guidance for busy days and eating out
- A simple habit checklist
- Digital PDF, yours to keep
This is the food. Not a picture of a salad.
Everything below is Mediterranean cooking most people already make. The figures are computed from the ingredients, not estimated.
Example dishes at example portions. Your guide uses your own ranges, so the same plate may be larger or smaller.
Every number here is computed, not claimed
Published equations, named
Your maintenance calories come from the Mifflin–St Jeor equation, and your protein target from body weight. Both are standard and both are stated on your guide, so you can check them.
Calories come from the ingredient
Every figure on every recipe is added up from the ingredient list rather than typed in by hand. That is why the numbers on this page match the numbers in the books.
Ranges, not false precision
You get a range, not a single number pretending to be exact. Anyone quoting you 1,847 calories to the calorie is selling certainty that does not exist.
What this is not
Not medical or dietetic advice, and we do not pretend otherwise. It is educational, it is general, and where it is not right for you the page says so instead of taking your money.
General wellness guidance, not medical or dietetic care. EVZO is not run by dietitians or healthcare professionals. Every figure is an educational estimate from standard published equations.
The guidePick how long you want it for
The same guide either way. The longer packages cost less a month because the targets get rebuilt as your weight moves, which is the part a single month cannot do.
Personalised Nutrition & Meal-Planning Guide
One-time payment · No subscriptionSecure payment • Digital delivery • One-time payment
From people who used it
Every review here is from someone who received the guide and gave permission to be quoted. Trimmed for length, never reworded.
If you want more than the guide
Eight recipe and training books
Oats, eggs, protein bowls, dinners, fat loss, weight gain, and five workout plans with the calories each session burns. €9.99 each.
Browse the shop → FreeRecipes with the numbers worked out
Full recipes and plain explanations, published free so you can check the arithmetic before you trust it.
Read the blog → The app · optionalThe plan, live on your phone
Today's meals, a food log that searches in Greek, meal swaps that keep the same numbers. Nothing to install.
See the price →Before you ask
Is this suitable for me?
It is built for healthy adults over 18 who want structure around ordinary food. It is not suitable if you are pregnant or breastfeeding, have a diagnosed medical condition, a history of disordered eating, or follow a medically prescribed diet. The questionnaire asks about all of those before anything is built, and will stop rather than sell you something wrong.
How long do the meals take to cook?
You tell us before the plan is built, fifteen minutes, half an hour, an hour, and nothing that takes longer goes in it. Most of what we build lands between fifteen and thirty minutes, because a plan you have no time to cook is not a plan.
Do I need special ingredients or supplements?
No. Everything comes from an ordinary supermarket in Cyprus or Greece, chicken, yoghurt, lentils, rice, olive oil, whatever is in season. No powders, no imported health foods, nothing you have to order.
What if I do not like what is in it?
You tell us what you will not eat before it is built, and those foods never appear. Every meal also comes with an alternative, so a night you cannot face the plan does not end the week.
When will I receive it?
,
What is the refund policy?
,
Your goal. Your food. Your month.
A practical starting structure, matched to your preferences and designed for a real schedule.
Build my guideThree minutes to your numbers. Nothing to pay to see them.