Free, done-for-you plans that take the deciding out of eating well and moving more. Print one, put it on the fridge, and keep it simple.
Each one is a clean, printable PDF you get by email. Pick a lane, and the plan lands in your inbox with a grocery list or a calendar ready to use.
Five dinners, five proteins, none over 30 minutes, plus one aisle-sorted grocery list so you shop once and cook without deciding all week.
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Starts with a walk you can do today and builds a few minutes at a time, with two rest days on purpose and a printable calendar to check off.
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Three photographed recipe cards, a 3-night mini plan with one shopping list, and a keep, tweak or skip review.
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One complete week: seven dinners, one grocery list, a 20-minute prep setup, seven recipe cards and an end-of-week reset.
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A warm-up, a 7-day plan, Strength A and B sessions, eight form cards and a week review. Built for home.
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One habit, one month: 31 daily marks, a minimum-version line, and a weekly check on energy, sleep and mood.
Get the tracker →The free plans are a real start. These are the complete versions: one payment, an instant download, and print as many copies as your household needs.
Twenty photographed recipe cards, a weekly menu card, a shopping list, and a reusable blank-card builder. Light, dark, A4 and print-saver editions.
Five trackers, for habits, water, steps, sleep and mood, in weekly and monthly layouts, three print styles, plus a private browser dashboard.
A beginner, low-impact plan with a sixteen-move exercise library, no-equipment and minimal-equipment tracks, and a printable calendar.
All four systems in one place, plus a 30-day calendar that pairs the meals and the movement day by day. The simplest way to reset a week.
All five systems, with what is inside each one: visit the shop →
Kept Simple is the calm corner of Slipper Digital for the plans people actually pin: food and movement first, with room to grow into the rest of a simpler week.
Meal plans, grocery lists and recipe cards built for a real week — high on protein, low on decisions, and never a lecture about food.
Gentle, beginner-friendly challenges you can start today. No gym, no equipment, no pressure — just a plan that holds because it starts small.
No app to learn, no account to manage. The plan does the deciding so you can just follow it.
Choose any of the six free plans, or all of them. Each takes seconds to grab.
Enter your email and the printable PDF lands in your inbox, ready to save or print.
Put it on the fridge and follow it. The plan already made the hard choices for you.
Grab a free plan now. Print it, follow it, and see how much lighter a planned week feels.
All eight, in one place. Each is a printable PDF that arrives by email.
Five dinners, one aisle-sorted grocery list, none over 30 minutes.
About an hour on Sunday turned into a week you do not have to think about.
Seven dinners, one grocery list and a 20-minute prep setup for a full week.
Three clean cards to print, cook and keep, from the full set.
A printable calendar that builds a daily walk habit. No gym, no equipment.
A gentle first week back after months or years off.
One short low-impact session a day, no equipment, rest day built in.
One habit, one month, and a weekly check on energy, sleep and mood.