Sample Day - 7 Day Nutrition Framework

This example demonstrates how the Nutrition & Meal Support Program is structured.

The full program includes a complete 7-Day rotating framework with flexible swaps, portion guidance, and optional calorie considerations.

This sample shows how one day is presented inside the program.

 
How the Daily Structure Works

Each day follows a simple format:

• Breakfast
• Midday Meal
• Optional Snack
• Dinner
• Flexible Inclusion

Portions are guided using a practical plate-based approach.

Optional calorie considerations are available for those who wish to incorporate them.

 
Day 1 – Example Structure 

Breakfast

Protein + Fibre + Healthy Fat

Example:
Greek yoghurt + mixed berries + walnuts

Portion Guide:
• Protein: Palm-sized serving
• Carbohydrate: Cupped-hand portion
• Fats: Thumb-sized portion

Vegetarian Alternative:
Greek yoghurt + chia seeds + berries

Vegan Alternative:
Soy or coconut yoghurt + chia seeds + berries

 
Midday Meal (Lunch)

Lean protein + vegetables + smart carbohydrate

Example:
Grilled chicken + quinoa + mixed vegetables

Portion Guide:
• Protein: Palm-sized
• Carbohydrate: Cupped-hand
• Vegetables: Half plate

Vegetarian Alternative:
Lentils + quinoa + mixed vegetables

Vegan Alternative:
Chickpeas or tofu + quinoa + mixed vegetables

 
Optional Snack

Protein-focused or whole-food option

Example:
Protein smoothie (milk + protein powder + banana)

Vegetarian Alternative:
Same as above

Vegan Alternative:
Plant-based protein powder + almond milk + banana

 
Dinner

Lean protein + vegetables + controlled carbohydrate

Example:
Lean beef + roasted vegetables + sweet potato

Portion Guide:
• Protein: Palm-sized
• Vegetables: Half plate
• Carbohydrate: Cupped-hand

Vegetarian Alternative:
Grilled halloumi + roasted vegetables + sweet potato

Vegan Alternative:
Tofu or tempeh + roasted vegetables + sweet potato

 
Flexible Inclusion Example

This structure allows room for flexibility.

Examples may include:
• A small dessert
• 1–2 squares dark chocolate
• A social meal adjustment
• A family-style dinner

The goal is consistency — not restriction.

 
Important Note

This is one example day from the 7-Day rotating framework.

Inside the full program you’ll receive:

• The complete 7-Day structure
• Built-in food swaps
• Flexible portion guidance
• Optional calorie considerations
• Practical meal preparation strategies
• Structured support aligned with your home-based fitness training

 
Ready to Access the Full Program?

Join the Nutrition & Meal Support Program → Proceed to secure checkout