HOW TO THIS Guide 

Meal planning can be challenging, and many plans provide set-in-stone guides that force you to spend money and time making recipes you may not enjoy!

The aim here is for you to walk away from this program having found enjoyment in non-expensive, exciting and nutritious meals that make healthy eating a lifestyle instead of a task!

Here is how you go about creating YOUR OWN flexible meal plan from this guide to learn what type of diet works for your body, what type of diet makes you feel incredible and what type of healthy foods you genuinely enjoy!

STEP 1

Find your current week

The plan is set out so that each week has a nutrition focus and this dictates the types of meals that are able to be eaten in that particular week

Step 2

See the recipes with the colour that corresponds to your week

They are listed under each sample meal plan and each recipe in the book is colour coded. Week 1 is yellow, Week 2 is orange and Week 3 is green. If a recipe shows more than 1 colour it can be made on more than 1 week. Some recipes are coloured purple and this indicates a recipe that may have a higher calorie or sugar content and can be used as a healthy treat but shouldn’t be eaten more than once in that week

Step 3

See the meal planning SHOPPING LIST that corresponds to your week and customise it

If you wish to follow the set out meal plan, you will be able to create a shopping list based on the ingredients in each recipe. Please adjust this to make sure you have enough ingredients to make the desired servings. If you wish to swap recipes for other ones that may be used during the week you can! Make sure you plan your week accordingly so that you have prepped lunches and dinners on most days

Step 4

Find a few hours in your week to meal prep!

The recipes that create one serve are simple and quick to make, however the larger recipes may take 30 minutes to cook. It is best for your time, your energy and your motivation to spend 1-2 hours on a single day baking snacks and freezable meals so that you can grab and go! Please note that if you live alone or are only cooking for yourself, some recipes may last you 4 meals and you will not need to create as many recipes as the sample meal plans suggest. These can be frozen or you can halve the recipes to suit your needs

EVERY WEEK YOU GET ONE NIGHT OFF!

It is interchangeable and you can choose your own dinner. Decide whether you want a treat, your favourite food or simply something different! Aim to choose a night where you have participated in a high intensity workout or have been at least moderately active

Good Luck!

We hope the next 21 days allow you to feel confident, fit and healthy both on the inside and out! Success from this program will result in long term benefits for you and your family and hopefully open up a whole new world of health and fitness that is enjoyable and sustainable.