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The Programs
Three rituals. One direction.
Every program is built around real food, sustainable habits, and daily rhythm. Choose the depth of guidance that fits your life.
The Foundation · $190 / mo
14-Day Healthy Reset
Best for beginners and anyone who wants to lose 2–4 kg safely and rebuild a clean baseline.
Goals
· Reduce sugar cravings
· Improve digestion
· Increase energy
· Lose body fat
Daily Structure
Breakfast
Protein · Healthy fat · Fruit
Snack
Greek yogurt or a handful of nuts
Lunch
Lean protein · Large salad · Complex carbohydrates
Snack
Fruit or vegetables with hummus
Dinner
Lean protein · Vegetables · Healthy fat
Foods to eat
✅ Chicken
✅ Turkey
✅ Fish
✅ Eggs
✅ Greek yogurt
✅ Vegetables
✅ Fruits
✅ Brown rice
✅ Quinoa
✅ Oats
✅ Sweet potato
✅ Olive oil
✅ Avocado
✅ Nuts
Avoid
❌ Sugary drinks
❌ White bread
❌ Candy
❌ Fried foods
❌ Processed snacks
❌ Excess alcohol
Lifestyle rules
· Drink 2–3 liters of water daily
· Walk 8,000–10,000 steps
· Sleep 7–9 hours
· Exercise 3–4 times weekly
The Connection · $350 / mo
Energy & Metabolism Program
Best for busy professionals with low energy — stabilize blood sugar, sharpen focus, lose fat.
Daily routine
Morning
Water with lemon · High-protein breakfast
Breakfast
Eggs · Oatmeal · Berries
Snack
Apple + almonds
Lunch
Grilled chicken · Brown rice · Broccoli
Snack
Cottage cheese · Cucumber
Dinner
Salmon · Vegetables · Avocado
Weekly habits
· Strength training 3x / week
· Walking daily
· Stretching 10 minutes
· One treat meal each week
Benefits
✔ Stable blood sugar
✔ More energy
✔ Better focus
✔ Fat loss
✔ Improved metabolism
The Sanctuary · $600 / mo
30-Day Healthy Lifestyle Program
Best for those seeking deep transformation — full menus, recipes, shopping lists, and weekly coaching.
Week 1 menu
Monday
Breakfast
Berry Protein Overnight Oats
· ½ cup oats
· 150 g Greek yogurt
· ½ cup berries
· 1 tbsp chia seeds
Mix together and refrigerate overnight.
Snack
Apple + 20 g almonds
Lunch
Grilled Chicken Quinoa Bowl
· 150 g chicken breast
· ½ cup cooked quinoa
· Spinach
· Cherry tomatoes
· Cucumber
· Olive oil
· Lemon juice
Toss vegetables and quinoa with sliced grilled chicken. Drizzle with olive oil and lemon.
Snack
Carrot sticks with hummus
Dinner
Baked Salmon
· 150 g salmon
· Broccoli
· Sweet potato
· Olive oil
· Garlic
· Herbs
Bake at 200 °C (390 °F) for 20–25 minutes.
Tuesday
Breakfast
Vegetable Omelet
· 3 eggs
· Spinach
· Mushrooms
· Tomato
Lunch
Turkey Wrap
· Whole-grain tortilla
· Turkey breast
· Lettuce
· Avocado
· Tomato
Dinner
Chicken Stir Fry
· Chicken breast
· Bell peppers
· Broccoli
· Onion
· Garlic
· Low-sodium soy sauce
Serve with brown rice.
Wednesday
Breakfast
Greek Yogurt Bowl
· Greek yogurt
· Blueberries
· Walnuts
· Honey (optional)
Lunch
Tuna Salad
· Tuna
· Mixed greens
· Cucumber
· Tomato
· Olive oil
Dinner
Lean Beef with Roasted Vegetables
· Lean beef
· Zucchini
· Carrots
· Bell peppers
Days 4–30 unlocked with your coach after enrollment.
Healthy snack ideas
· Greek yogurt
· Boiled eggs
· Cottage cheese
· Mixed nuts
· Fresh fruit
· Rice cakes with peanut butter
· Protein smoothie
· Vegetables with hummus
Weekly shopping list
Proteins
Chicken breast
Turkey breast
Salmon
Tuna
Lean beef
Eggs
Greek yogurt
Cottage cheese
Carbohydrates
Oats
Brown rice
Quinoa
Sweet potatoes
Whole-grain wraps
Whole-grain bread
Healthy fats
Avocados
Olive oil
Almonds
Walnuts
Chia seeds
Natural peanut butter
Vegetables
Broccoli
Spinach
Cucumbers
Tomatoes
Bell peppers
Carrots
Mushrooms
Mixed salad greens
Fruits
Apples
Bananas
Blueberries
Strawberries
Oranges
Healthy lifestyle guidelines
·Eat every 3–4 hours.
·Aim for 25–35 g of protein at each main meal.
·Fill half your plate with vegetables.
·Choose whole grains over refined carbohydrates.
·Drink 2–3 liters of water daily.
·Exercise at least 150 minutes per week, including strength training twice weekly.
·Limit added sugars and ultra-processed foods to occasional treats.
·Practice mindful eating — slow down and stop when comfortably full.
These programs are suitable for most healthy adults. Clients with medical conditions, pregnancy, or specific dietary needs should consult a registered dietitian or healthcare provider before starting a new nutrition plan.