Exercise and fitness your way

Sample Joggo Meal Plan

Joggo will create you a personalized meal plan of 3 main meals and two snacks for each day. 

All meals are based on your dietary preferences and drawn from over 100 different meals per diet.  So, what does a Joggo meal plan look like?

We’ve spent three months putting Joggo through it’s paces.

Below you’ll find a sample Joggo meal plan, along with some sample recipes.

Joggo Sample Meal Plan

Contents

Setting up the Joggo meal plan

Joggo is a meal planning tool that makes it easy to create a personalized diet plan that fits your specific needs and preferences. Whether you’re looking to lose weight, manage a health condition, or simply eat a balanced diet, Joggo can help you achieve your goals.

 

We’ve spent three months putting Joggo through it’s paces. See full details in our Joggo Review.

To get started, Joggo will take you through a series of questions to help build your plan. 

You’ll be asked if you want to follow one of several different diets, including a balanced food diet, a low-fat diet, a Mediterranean diet, a vegan diet, a vegetarian diet, a diabetes diet, a GERD diet, a gluten-free diet, a lacto-vegetarian diet, an ovo-vegetarian diet, or a pescetarian diet.

You’ll also be asked if you have any food allergies, such as lactose, gluten, eggs, soy, fish, or shellfish.

Joggo Sample Meal quiz 2

Additionally, you’ll be asked which vegetables you don’t eat, as well as which types of grains and starchy foods you don’t eat. 

Joggo Sample Meal quiz 3

You’ll also be asked which fruits you don’t eat, as well as any other foods you never eat.

 

Once Joggo has all of this information, it will use it to create a meal plan for you. The plan will include five meals for every day: breakfast, a morning snack, lunch, dinner, and an evening snack. 

Each meal will be portion-sized so that your daily calorie intake will help you lose weight. 

tofu cheese blueberrie breakfast

You’ll also be asked if you have any food allergies, such as lactose, gluten, eggs, soy, fish, or shellfish.

Additionally, you’ll be asked which vegetables you don’t eat, as well as which types of grains and starchy foods you don’t eat.

You’ll also be asked which fruits you don’t eat, as well as any other foods you never eat.

Once Joggo has all of this information, it will use it to create a meal plan for you. The plan will include five meals for every day: breakfast, a morning snack, lunch, dinner, and an evening snack.

Each meal will be portion-sized so that your daily calorie intake will help you lose weight.

Sample Joggo meal plan

Here’s an example of a weekly meal plan created by Joggo for a balanced diet:
 SundayMondayTuesdayWednesdayThursdayFridaySaturday
BreakfastRaspberry Buckwheat PorridgeTofu Cheese Sandwich with Blueberry & AlmondsBuckwheat Salad with Feta CheeseYogurt with Chia and StrawberriesSmoked Salmon and Avocado BagelOat Porridge with Blueberries and AlmondsChia Seed Pudding with Oats
Morning SnackYoghurt with Strawberries and AlmondsSoy Yoghurt with Oats and BlackberriesSoy Yoghurt with Oats and BlackberriesSoy Yoghurt with Oats and BlackberriesSoy Yoghurt with Oats and BlackberriesSoy Yoghurt with BlueberriesSoy Yogurt with Blackberries
LunchTurkey Meatballs with Broccoli and BuckwheatSandwich with Avocado and EggChicken Broccoli QuesadillasChicken Fried Rice with VegetablesSpaghetti with Tofu Cheese and BroccoliWrap with Hummus and VegetablesChicken and Salad Tortilla
DinnerSalad with Spinach and LentilsQuinoa Chickpea and Vegetable BowlCabbage Salad with TurkeyBean, Feta Cheese and Veggie SaladSoy Yogurt with Chia and KiwiBaked Turkey with Rice and VegetablesTurkey with Bulgur and Radishes
Evening SnackRice Cakes with Cream CheeseBell Pepper with Cream CheesePitta Bread with HummusToast with Peanut Butter and BerriesTurkey Buckwheat Pasta with Tamari SauceToast with Peanut Butter and BerriesAvocado Toast with Beet Hummus

One thing the Joggo meal planning does very well is maximising the usage of ingredients you’ve bought.

Take a look the above sample meal plan and see how the following ingredients are reused across multiple meals:

  • Turkey
  • Humas
  • Soy Yogurt
  • Strawberries & Blueberries
  • Tofu

Example recipes

Here’s some example simple recipes from the above sample Joggo meal plan:

Smoked salmon and avocado bagel

Method

  1. Slice the bagel in half and toast it (if desired)
  2. Spread mashed avocado onto both bagel halves. Add salmon to the bottom half of the bagel.
  3. Drizzle with lemon juice and sprinkle with ground black pepper. Top with the second half of the bagel and enjoy!

Ingredients

  • Salmon Fillet, smoked 100g
  • Avocado 1/2 medium, mashed
  • Lemon Juice 1tbsp
  • Ground Black Pepper 1 pinch
  • Whole Wheat Bagel 1 medium

Chicken fried rice with vegetables

Joggo Sample Meal Plan

Method

  1. Cook the rice according to the package directions.
  2. Meanwhile, heat oil in a frying pan over medium heat. Add onion, garlic, and cook until the onion is translucent.
  3. Add bell pepper, chopped chicken, and carrot. Cook for 8-10 min more. Push all of the cooked vegetables and chicken to the side of the pan.
  4. Beat the eggs and pour into the cleared half of the pan. Scramble the eggs and mix with the vegetables and chicken.
  5. To the same pan, add cooked rice, soy sauce, and ground black pepper. Mix well and let the rice cook until slightly crispy.
  6. Serve in a bowl and garnish with scallions.

Ingredients

  • Red Onion 1/2 small, chopped
  • Bell Pepper 1 medium, chopped
  • Garlic 1 clove, minced
  • Canola Oil 1tsp
  • Egg 2 medium
  • Ground Black Pepper 1pinch
  • Brown Rice, dry 4 tbsp
  • Chicken Breast, raw 85g
  • Scallions, fresh 1tbsp, chopped
  • Soy Sauce 2tbsp
  • Carrot 1small, chopped

Turkey buckwheat pasta with tamari sauce

Method

  1. Cook the buckwheat pasta according to the package directions.
  2. Chop the turkey breast into small pieces.
  3. Heat olive oil in a frying pan over medium heat. Add turkey and cook stirring until, nicely brown. Then add vegetables, tamari sauce, and mix everything together.
  4. Add cooked buckwheat pasta, sesame oil, and stir well. Serve in a bowl and garnish with sesame seeds.

Ingredients

  • Red Onion 1/2 small, chopped
  • Garlic 1 clove, minced
  • Sesame Seeds 1tsp
  • Zucchini 1/2 cup, chopped
  • Sesame Oil 1tsp
  • Olive Oil 1tsp
  • Buckwheat Pasta, dry 1/2 cup
  • Tamri 1tsp
  • Turkey Breast, raw 95g
  • Bell Pepper 1/2 small, sliced

Recipe adjustments

Once the meal plan  is provided you can make any adjustments you like. If you decide you’re not eating anything for that meal you can just mark it as skipped.

If you find a meal you don’t like the look of or don’t have ingredients for, then just press the change button and select anything else.

A really useful practical feature of the Joggo meal plan is scaling up for multiple portionsThis is missing from so many other diet apps and it makes meal preparation so much easier. This is ideal when feeding not only yourself but also your partner or your whole family.

With just one tap, you can increase the serving size and all applicable ingredients are scaled up.

FAQs

The meal plans are tailored to your current weight and target weightloss.

Joggo builds a custom meal plan, tailored to your current weight and goal weight loss. The meal plans combined with the running plans guide your through weightloss.

Joggo costs $33 for 2 months, $46 for 4 months or $66 for 6 months.

Yes, it’s very easy to cancel your subscription. Simply select Settings | Subscription | Cancel on the app.

Yes, you can! Joggo has a special Treadmill mode for both planned and free runs.

Yes, you can use Joggo while listening to music. Simply connect your earphones to listen to your favorite tracks. You can also mute the guided audio for your runs.

To learn more about Joggo view our details Joggo Review.