A personalised 28-day meal-planning guide as a PDF: calorie and protein targets worked out from your own measurements, a 28-day meal structure built around food you said you actually eat, portion guidance and a shopping list. One payment, no subscription.

The targets come from your height, weight, age, sex and how much you move. The meals are filtered by your dietary style, your allergies, the foods you said you dislike and how long you are willing to cook. Two people with different answers do not get the same guide.

Within 24 hours of payment, by email, as a PDF. It is written by hand rather than generated, which is why it is not instant.

A PDF. It is a file, not an app and not a subscription. Download it once and it is yours on every device you own.

No. The 3-month and 6-month packages are a single payment covering that many monthly rebuilds. Nothing recurs and nothing charges you again.

You choose before the guide is built: fifteen minutes, half an hour, or an hour. The meals are filtered to what you picked.

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. EVZO sells no supplements and takes no commission from anyone who does.

Yes. The assessment asks what you will not eat before the guide is written, so substitutions are built in rather than bolted on afterwards.

Tell us and it gets adjusted once, within seven days. The assessment is meant to catch this first, so say so there if you already know.

It is built to be the plan you could run on your worst week, not your best one. That is deliberate: plans built for someone with unlimited energy are the ones that end in week three.

By email, as a PDF, within a few minutes of payment. It is a file, not a subscription.

No. The books are fixed recipe collections, the same for everyone, at a lower price. The guide is built from your own answers, for you, and costs more because it is made for one person.

Every recipe carries its Greek name. The method and the notes are in English for now.

Every calorie and protein figure is computed from the ingredient quantities in the recipe, not estimated and not rounded to look better.

No. Weighing is a measuring exercise, not a lifestyle. Two weeks is usually enough to learn what your portions actually look like.

It suits most healthy adults who want structure around ordinary Mediterranean food. It is not suitable for under-18s, during pregnancy or breastfeeding, with a current or previous eating disorder, or where a doctor has prescribed a specific diet.

No. It is general wellness information and meal-planning examples. It is not medical advice, diagnosis, treatment or medical nutrition therapy.

Ask your doctor first. The guide is not built for medically prescribed diets, diabetes, kidney, liver or serious gut conditions, or severe allergies, and it should not replace anything a clinician has told you.

Digital files carry a 14-day right of withdrawal in the EU, which you waive at checkout when you ask for the download immediately. The personalised guide is made to your own specification, so that right does not apply once it has been sent. If a file is broken or never arrives, tell us and it is fixed or refunded in full, and that cannot be waived.

Your answers are used to build your guide and nothing else. Health-related answers are never sent to advertising or analytics platforms: not to Meta Pixel, not to Google Analytics, not anywhere. The privacy policy has the full detail.

It is written by hand by EVZO, using published equations for the calorie and protein targets. EVZO is not a dietitian, clinical dietitian, doctor or healthcare professional.