Your goal. Your food. A plan built around your real life.
Choose your goal, tell us how you eat, and receive a practical monthly meal guide matched to your preferences, schedule and routine.
General wellness guidance — not medical or dietetic care. We are not dietitians or healthcare professionals. Everything here is an educational estimate.
Counted, not claimed. Every calorie and macro figure behind these numbers is computed from a table of standard published values — none of them is typed by hand and none is estimated by a language model.
Three steps, then it is in your inbox
Tell us about your goal and routine
The snapshot above, then a longer questionnaire 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.
Pick the one you actually want
Everything after this is shaped by this answer — the calorie range, the protein target and the way the week is built.
Your goal snapshot
Twelve short questions. Nothing is stored anywhere 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.
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
Pick 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.
What exactly am I buying?
A personalised PDF guide built from your answers — calorie and protein targets from your own measurements, meals filtered by your allergies, dislikes and cooking time, and a weekly shopping list. Not a subscription. Yours to keep.
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.
I have never followed a plan before. Is it too much?
It is built for exactly that. You weigh three things — oil, anything dry, anything from a jar — and eyeball the rest. Vegetables never get weighed. Most people stop needing the scale after a fortnight.
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.
Is this a medical diet plan?
No. It is general educational wellness information and meal-planning examples. It is not medical nutrition therapy, and it does not diagnose, treat, cure or prevent anything.
Who creates the guide?
EVZO. We are not dietitians, clinical dietitians, doctors or healthcare professionals, and we do not present ourselves as any of those. The calorie and protein figures come from standard published equations, noted in the guide.
How personalised is it?
The structure is built from your goal, measurements, activity level and the questionnaire you complete after purchase — food you like, dislikes, allergies, cooking time, budget and schedule. It is not a fixed template with your name on it.
When will I receive it?
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What format will I receive?
A PDF, sent to the email address you give at checkout. Yours to keep, no subscription and no app.
Can I use it if I have a medical condition?
No. If you have a diagnosed condition, are pregnant or breastfeeding, have a history of disordered eating, or follow a medically prescribed diet, this is not the right product and we will not sell it to you automatically. Speak to a registered dietitian or your doctor.
Can I request substitutions?
Yes. The questionnaire asks what you dislike and what you cannot eat, and the guide includes swaps for meals you would rather not cook.
Is this a subscription?
No. One payment, one guide. There is nothing to cancel.
What is the refund policy?
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How is my information used?
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. See the privacy policy for the full detail.
What exactly are you, legally?
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Policies
Written plainly on purpose. These are drafts pending review by a qualified EU consumer-law adviser and will be replaced by the reviewed versions.
Terms and Conditions
What you are buying. A one-time digital guide: a 28-day meal structure with calorie and protein ranges, portions, swaps and a shopping list, generated from the answers you give us. It is delivered as a PDF by email. It is not a subscription and there is nothing to cancel.
What it is not. EVZO is not a dietitian, clinical dietitian, doctor or healthcare provider. The guide is general educational wellness information. It does not diagnose, treat, cure or prevent anything, and it is not medical nutrition therapy. If you have a health condition, speak to a qualified professional before changing how you eat.
Who may buy. Adults aged 18 and over who are not pregnant or breastfeeding, do not have a current or previous eating disorder, do not have diabetes or another diagnosed metabolic, kidney, liver or serious gastrointestinal condition, do not have severe food allergies, are not on a medically prescribed diet, and are not taking medication that affects appetite, blood sugar or weight. If any of these apply we will not sell you a guide.
Your answers. The guide is only as good as what you tell us. If you give inaccurate measurements or leave out an allergy or a condition, the guide may not suit you and we cannot be responsible for that.
Your copy. The guide is licensed to you for personal use. Please do not resell it, republish it or share it publicly.
Liability. Nothing here removes rights you have under EU consumer law, and nothing here limits liability for death or personal injury caused by negligence.
Governing law. These terms are governed by the consumer-protection law of the EU member state in which EVZO METHOD is established. Wherever you live in the EU, you also keep the mandatory consumer rights of your own country — nothing here can take those away.
Contact. our contact address
Privacy Policy
What happens on this page. The assessment runs entirely in your browser. Your age, height, weight, activity level and safety answers are held in memory only. They are not written to storage, not sent to a server, and they are gone the moment you close the tab.
What we never do. Health-related answers are never sent to advertising or analytics platforms. Not to Meta Pixel, not to Google Analytics, not anywhere. The code that emits analytics events has a fixed list of five permitted fields and drops everything else before it leaves the page — weight, age, allergies, conditions and email cannot pass through it.
If you buy. We collect the email address you give at checkout, and the answers to the post-purchase questionnaire, solely to build and send your guide. Payment is handled by the payment provider — we never see or store your card details.
How long we keep it. Only as long as we need it to deliver your guide and meet our accounting obligations.
Your rights. You can ask for a copy of what we hold, ask us to correct it, or ask us to delete it. Email our contact address and we will act on it.
Refund and Digital Delivery Policy
How delivery works. Your guide is prepared from your questionnaire answers and sent to you by email as a PDF.
Your withdrawal right, and how it is waived. Under the EU Consumer Rights Directive you normally have 14 days to withdraw from a purchase. For digital content there is one exception: if you ask for delivery to begin immediately and acknowledge that this ends the withdrawal right, it ends. That is exactly what the two boxes at checkout are for, and neither is ticked for you.
So: once you have given that consent and the guide has been sent, the sale is final and no refund is due.
What is never waived. If the guide is not delivered, is faulty, or is not what was described, you are entitled to have it put right or refunded in full. No policy can take that away. Email our contact address and we will deal with it.
If you change your mind before delivery, tell us before the guide is sent and we will refund you.
How to reach us. our contact address
Draft wording. These policies have not yet been reviewed by a qualified EU consumer-law adviser and must be before trading begins.
Your goal. Your food. Your month.
A practical starting structure, matched to your preferences and designed for a real schedule.
Build my guide