Upload Your Prescription
Please upload a clear photo or PDF of your doctor's prescription so we can identify any dietary restrictions or special requirements.
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prescription.pdf
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Enter Prescription Details
Health Profile
Please answer these questions to help us create your personalized health plan.
1. Do you have any known food allergies or intolerances?
e.g., gluten, nuts, shellfish, lactose, etc.
2. Apart from what's on your prescription, do you have any chronic conditions?
e.g., type 2 diabetes, hypertension, kidney disease, celiac disease, etc.
5. How active are you on a typical day?
Your Personalized 7-Day Diet Plan
Based on your profile:
Allergies: None | Conditions: None | Activity: Moderately active
Morning
Uji wa Mtama (Finger Millet Porridge)
1 cup with cinnamon and a teaspoon of honey
Matunda (Seasonal Fruit)
1 medium banana or 1 small apple
Mid-Morning Snack
Karoti na Njugu (Carrot Sticks with Peanuts)
½ cup carrot sticks with 1 tbsp unsalted peanuts
Lunch
Mchuzi wa Maharage (Bean Stew)
1 cup cooked beans with tomatoes, onions, and spices
Wali wa Tambi (Brown Rice)
½ cup cooked brown rice
Saladi ya Mboga za Majani (Leafy Green Salad)
1 cup sukuma wiki (kale) with lemon dressing
Afternoon Snack
Maziwa ya Mtindi (Yogurt)
1 small cup plain yogurt with chia seeds
Dinner
Samaki wa Kupaka (Fish in Coconut Sauce)
100g grilled fish with light coconut curry
Viazi Vitamu Vilivyopikwa (Steamed Sweet Potatoes)
½ cup mashed sweet potatoes
Mchicha (Spinach)
½ cup sautéed spinach with garlic
Optional Bedtime Snack
Maziwa ya Warm (Warm Milk)
1 cup warm milk with a pinch of turmeric
Preparation Tips
- Soak beans overnight to reduce cooking time and improve digestibility
- Use fresh lemon juice instead of salt for flavoring vegetables
- Steam vegetables lightly to preserve nutrients
- Grill or bake fish instead of frying to reduce oil consumption
Day 2 meal plan would be displayed here
Grocery Marketplace
Order ingredients for your meal plan from local vendors:
Sukuma Wiki (Kale)
Fresh organic kale bundle
Brown Rice
1kg package, unpolished
Fresh Tilapia
Medium-sized, cleaned
Sweet Potatoes
Organic, 1kg
Plain Yogurt
500ml, no added sugar
Gyms & Workouts Near You
Nearby Gyms
Allow location access to find gyms near you
We'll show gyms within a 10km radius of your current location
FitLife Gym
2.3 km away • 24/7 Access
PowerHouse Fitness
3.7 km away • 6AM-10PM
Community Fitness Center
1.8 km away • 8AM-8PM
No gyms found nearby
Try expanding your search radius or check out our home workout plans below
Home Workout Plans
Choose a plan that matches your equipment availability:
No Equipment
- 3×12 squats
- 3×10 push-ups
- 3×15 glute bridges
- 30 sec plank
Minimal Equipment
- 3×12 resistance-band rows
- 3×10 dumbbell press
- 3×15 band-assisted lunges
- 3×12 bicep curls
Full Gym
- 3×12 leg press
- 3×10 lat pulldown
- 3×12 bench press
- 3×15 leg raises
Exercise Demonstrations
Tap on an exercise to see how it's done:
Your Health Summary
Personal Profile
Age
35 years
Weight
68 kg
Allergies
None
Conditions
None
Your Selected Diet Plan
Balanced 7-Day Meal Plan
1,800 kcal/day • Low sodium • High fiber
Your Selected Workout Plan
Minimal Equipment Plan
4 days/week • 30-45 min sessions
Health Tracking
Weight chart will appear here
Weekly Weight Trend
Blood sugar chart will appear here
Blood Sugar Readings
Blood pressure chart will appear here
Blood Pressure Trend