Healthy Living Family Get the e-book

Your Guide to Healthy Eating

Simple choices, better nutrition. A practical e-book on balanced meals, everyday habits and a flexible 7-day meal plan, built around foods you can find in your local market.

KES 1,950one-time payment, instant PDF on WhatsApp or email

Enter your email and we will show you how to pay by M-Pesa. We only use it to send your e-book.

Cover of the e-book Your Guide to Healthy Eating, showing a colourful bowl of chicken, quinoa, avocado and vegetables

What is inside

The balanced plate

How to build meals with vegetables, a staple and a protein, without counting every gram.

Nutrients made simple

What carbohydrates, protein, fats, fibre, iron, calcium and vitamins do, and where to find them.

Everyday habits

Salt, sugar, cooking methods and hydration, explained in plain language.

Budget and food safety

Shopping, batch cooking, swaps for local foods and four core food-safety habits.

A flexible 7-day meal plan

Breakfast, lunch, dinner and snack ideas for every day. Swap in the staples, beans, vegetables and fruit you already buy, such as maize, millet, sukuma wiki, cabbage, cowpeas and bananas. Includes a printable habit tracker.

Day 1Oats porridge, bean bowl, baked fish
Day 2Egg on toast, lentil soup, chicken and vegetables
Day 3Yoghurt and oats, chapati wrap, bean stew
Day 4Millet porridge, leftover stew, veggie omelette
Day 5Eggs and fruit, chickpea bowl, roasted vegetables
Days 6 and 7Overnight oats, bean casserole, a family meal

Pay with M-Pesa, get the e-book in minutes

Pay KES 1,950 using either option below, then send us your M-Pesa confirmation message on WhatsApp. We send the PDF straight back.

Option 1: Lipa na M-Pesa Paybill
Paybill number247247
Account number0260 1012 11534
AmountKES 1,950
  1. Go to M-Pesa, then Lipa na M-Pesa, then Paybill.
  2. Enter the business number and account number above.
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Account name: Mary Gathogo (Equity Bank)

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Phone number0740 725 610
AmountKES 1,950
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Name: Mary Gathogo

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Questions

How fast will I get the e-book?

Once we see your payment and message, we send the PDF on WhatsApp or email, usually within a few minutes during the day.

Is this a diet for weight loss or a medical plan?

No. It is general educational guidance on balanced eating. It does not promise weight change or treat any condition. If you have a medical condition, are pregnant, or need special nutrition, speak to a qualified health professional.

Will it work with the foods I can afford?

Yes. The plan uses flexible food groups, with swaps and budget tips, so you can use what is available and affordable where you live.

Can I pay another way?

Message us on WhatsApp and we will help.