Your plan, built by me. Around your life.
Built around your work roster.
Not a template. A four-week plan I build from scratch around your goals, your week, your family and the food you love. Then I check in with you halfway.
$249 for your four-week plan. One payment, no subscription. Limited spots.
Prepared for
- GoalMore energy, lose 5kg
- Cooking forMe + 3 kids
- Not on the menuMushrooms, salmon
- Busy nightsTuesday netball
- LovesAnything with a crunch
Watch your week change around you.
Tap a few things about you. This is how I'd start shaping your plan.
What's your goal?
Who are you cooking for?
Anything you don't eat?
Your busiest night?
One shopping list for the whole family · Prep guide for your Sunday cook-up
A taste of how it works. Your real plan covers brekkie, lunch, dinner and snacks for four weeks, with your calories and macros set by me.
Everything I build your plan around.
This is what goes into every single plan. Not a template with your name swapped in.
You
- Your goal, and how fast is realistic for you
- Calories and macros worked out for your body
- Protein spread across the day so you stay full
- Foods you love, and foods you won't touch
- Allergies, intolerances and anything to avoid
- The foods you find hard to stop at
Your household
- Who's eating, at every meal
- Recipes scaled to your family size
- Meals the kids will actually eat too
- Serves worked out so nothing's wasted
- Leftovers planned in on purpose
- One shopping list, every product once
Your week
- Your work hours and busy nights
- Quick meals where life is full on
- Your cook-up day and how long you've got
- What goes in the fridge and what gets frozen
- Nights out and takeaway, built in
- Snacks that fit your day
You've done the plans. They just weren't built for your life.
You were cooking one dinner for you and another one for the kids.
Lunch was a sad little salad, so by 3pm you were standing at the pantry.
Sunday prep took the whole afternoon, and by Wednesday nobody wanted to eat it.
Then one big weekend, and nobody even noticed you'd quietly given up.
It was never your willpower. The plan just wasn't built around you.
What if the whole family ate the same dinner, you were actually full, and someone checked in when life got busy?
From "where do I start" to sorted.
- 1
Tell me about you
Your goals, your week, the food you love and the food you won't touch. A quick form when you join.
- 2
I build your four-week plan
Your calories and macros, set personally by me, and meals planned around your actual life. Your plan always starts on a Monday, and you get time in the app to settle in first.
- 3
One cook-up, week sorted
Every week you get a prep guide and a shopping list, so one session in the kitchen sets you up for days.
- 4
Check-in and review at week two
Halfway through, we look at how it's going and adjust. And I'm in the app the whole time if you have a question.
- 5
Finish strong
After your four weeks you've got a week to decide what's next: go again with a new plan, or keep going on your own.
Sarah
Your four-week plan · Starts Monday · Prepared by Teagan
Built around
- Cooking for
- Sarah, Dan + 2 kids (8 and 11)
- Busy night
- Tuesday netball, leftovers night
- Cook-up
- Sunday arvo, about 2 hours
- Not on the menu
- Mushrooms, salmon
- Eating out
- Friday family takeaway, built in
Your focus for the four weeks
- Protein at every meal, so you're full till dinner
- One dinner for the whole family, no cooking twice
- A 3pm snack so the pantry raid stops
Your goals and your numbers, in one place.
Before a single meal is planned, you get your coaching overview: your numbers, everything your plan is built around, and exactly what we're focusing on for the four weeks.
- Targets set personally by me
- Eat more of the right food, not less
Sunday cook-up
For Sarah's family · 2 adults, 2 kids · About 2 hours
Tap each step as you go
- Slow Cooker Tuscan Chicken. On first. Makes 8 serves: Monday dinner, and Tuesday's leftovers for netball night.
- Apple Pie Overnight Oats. 5 jars, your brekkie Monday to Friday.
- Honey Soy Chicken Bowls. 5 containers for your lunches. Rice and chicken in, sauce on the side.
- Snack boxes. Greek yoghurt and berries, portioned for your 3pm snack.
- Wednesday's Alfredo Chicken Bake. Assemble now, fridge, then straight in the oven when you get home.
One cook-up, and the week runs itself.
Step by step: what to cook on Sunday, how to portion it, and what goes in the fridge or freezer so it's fresh all week.
- Day by day plan laid out for you
- Food safety and storage sorted
One shop, done
Scaled for 2 adults, 2 kids · Tap to tick off
Meat
- Chicken thigh fillets1.6 kg
- Chicken breast1.2 kg
- Lean beef mince500 g
Fruit and veg
- Baby spinach2 bags
- Broccoli2 heads
- Mixed berries, frozen1 kg
- Red apples3
Dairy and fridge
- High protein Greek yoghurt2 tubs
- Light cream cheese1 tub
- Grated parmesan1 bag
Pantry
- Microwave rice5 pouches
- Rolled oats500 g
Everything for the week, in one shop.
One list, sorted by aisle, scaled for everyone you're feeding, with every product on it once. Tick it off on your phone as you shop.
Both includedTwo ways to use it. Both included.
Pick whichever suits you. You can switch any time.
Your plan lives in the Recipe Hub, which sits on your home screen just like an app: every day laid out, a shopping list you tick off, and your prep guide step by step.
It’s more than counting your food. Your calories and macros are set by me, and you can scan a barcode or snap a photo to log a meal. Then log your water, sleep and mood, connect your watch, and see your goals and progress add up.
Everything, done for you.
Your four-week plan
Every meal built around you, your family and your week.
One cook-up a week
A prep guide and shopping list for each week, done for you.
Your own targets
Calories and macros set personally by me.
Check-in and review
We go through it together at week two and adjust.
Me, in the app
Got a question? Message me any time.
Follow it or track it
Follow the plan in the Recipe Hub, or track your food, water, sleep and more in the Rise App.
This is me, one on one.
Hey, I'm Teagan. I spent years stuck in yo-yo dieting that led to an eating disorder in my 20s. When I had kids, everything changed. So I got certified in nutrition and built everything I wish I'd had twenty years ago.
Rise Plus is the closest I get to doing it with you. I build your plan myself and I do your check-in myself. No templates, no handing you off.
What my recipes do.
Following Teagan's recipes has been a game changer. I realised I wasn't eating enough protein and now I don't have to think about it. The numbers are all there, the meals actually keep me full, and I love just following her meal plan.
Judi D.@judidennison1Two young boys, my own business and I'm gluten free, so Teagan's recipes are a godsend. So many are GF already or easy to swap. I use them all the time and I've lost 5kg so far.
Lynn A.@lynnallen8555Teagan's recipes are easy and delicious, and the best part is my son will actually eat them too. I love that I've usually already got most of the ingredients at home.
Natalie W.@nataliejayne___Let's build your plan.
One payment, AUD. No subscription and no lock-in.
- A four-week meal plan built around you
- Your calories and macros set personally by me
- Weekly prep guides and shopping lists, done for you
- A check-in and review with me at week two
- Questions? Message me in the app any time
- Your plan in the Recipe Hub, on your phone like an app
- Track your numbers in the Rise App, if you want to
Want to do it yourself? See the Rise App
Got questions? Here's some answers.
Who is Rise Plus for?
Anyone who wants a plan built for them, not a template, and someone checking in to keep them on track. If you've tried doing it on your own and it never sticks, this is for you.
What happens after I join?
You'll fill in a quick form about your goals, your week and the food you like. I use that to build your four-week plan and set your targets. In the meantime you've got the app to settle in and have a look around.
When does my plan start?
Always on a Monday, so you can shop and do your cook-up on the Sunday before. Once your form is in, I'll let you know your start date.
Is it a subscription?
No. It's one payment of $249 for your four-week plan. When it finishes you've got a week to decide what's next: go again with a brand new plan, or keep going on your own.
Can I still eat out and have treats?
Yes. Your plan is built around your real life, so a night out or a Friday takeaway has a place in it. No foods are off limits.
Do I have to track my food?
No, it's up to you, and both are included. If you just want to follow the plan, it's all in the Recipe Hub on your phone. If you like seeing the numbers, track in the Rise App with your targets set by me. We'll go through how it's going at your check-in either way.
Is my payment secure?
Yes. Payments are handled through Stripe, the same secure checkout used by millions of businesses worldwide. We never see or store your card details.
Stop starting over. Let's do it together.
Your plan built, your targets set, and me checking in.
$249 for your four-week plan. One payment, no subscription.