By Dr. Samantha Ritz, DPT
Between the board meetings, the school pickup, and the 9pm inbox, food is the first thing you stop thinking about. Nourish by Ritz builds your week for you — the macros, the meals, the grocery list — so eating well finally requires zero decisions from you.
Billed monthly. Cancel anytime.
This week's plan
| Day | Lunch | Dinner |
|---|---|---|
| Mon | Quinoa salmon bowl | Sheet pan chicken |
| Tue | Quinoa salmon bowl | Sheet pan chicken |
| Wed | Quinoa salmon bowl | Sheet pan chicken |
Three steps between where you are now and a plan built entirely around you.
Tell us about your goals, health history, activity level, and kitchen life. It takes about five minutes and shapes everything that follows.
We calculate personalized protein, carb, fat, and fiber targets using the same clinical framework Dr. Sam uses with her private coaching clients.
Preview your week, request swaps if something doesn't fit, then unlock full recipes, a grocery list, and a batch prep guide.
A real look at what lands in your hands every week — your plan, your recipes, your list.
Your weekly overview
| Day | Lunch | Dinner |
|---|---|---|
| Mon | Quinoa salmon bowl | Sheet pan chicken thighs |
| Tue | Quinoa salmon bowl | Sheet pan chicken thighs |
| Wed | Quinoa salmon bowl | Sheet pan chicken thighs |
| Thu | Turkey lettuce wraps | Slow cooker taco bowls |
| Fri | Turkey lettuce wraps | Slow cooker taco bowls |
Full recipe, every meal
Dinner · Mon–Wed
Sheet Pan Chicken Thighs & Root Vegetables
Ingredients
Grocery list, ready to shop
Every plan exports to a clean, printable PDF — recipes, grocery list, and batch prep guide, all in one place.
Every plan is built fresh around what you're craving and what you want to avoid that week.
Personalized macro targetsProtein, carbs, fat & fiber — calculated for you, not generic
Full weekly meal planBreakfast, lunch, dinner & snacks, anti-inflammatory throughout
Grocery list, organizedExact quantities, grouped by aisle — no guesswork at the store
Batch prep guideSunday & Wednesday prep sessions so your week runs itself
Swap requestsDon't love a meal? Request a change before you commit to the week
A fresh plan every weekForever — no expiration, no recurring charge
Real feedback from women who've made it part of their week.
"I love this app! I tailored it to my suggested diet. Now I have a list for the store and a week of meals! Easy peasy 💪🏻❤️"
— Dawn
"The app is user friendly and intuitive. Takes out all the fuss of having to put the pieces together myself."
— Bree
"This has made my life so much better. Now I'm never guessing what's for dinner as a business owner!"
— Sam
"I love this app! It's super simple to use and has made staying on track with my nutrition so much more convenient!"
— Chloe
One membership. Cancel anytime.
$99/mo
billed monthly · cancel anytime
Yes — $99/month, billed automatically until you cancel. No long-term contract, and you can cancel anytime.
A fresh plan unlocks once every 7 days, so your plans stay realistic and your grocery list doesn't turn over faster than your fridge does.
The intake form asks about allergies, dietary restrictions, and relevant health history, and every plan is built around them. Allergies are treated as a hard rule — never worked around, only avoided entirely.
No. You'll get personalized protein, carb, fat, and fiber targets in grams — Dr. Sam's clients are coached on protein and fiber as the two things that actually matter day to day.
Pay with the email you want to use for your account, then head to nourishbyritz.netlify.app and sign in with that same email. Access unlocks automatically.