Preview a Sample Day from the Nutrition & Meal Program
This example shows how a single day is structured inside the Nutrition & Meal Program.
The full program is built around a complete 7-day rotating framework, designed to provide structure while remaining flexible and adaptable to your lifestyle.
This sample gives you a clear view of how meals are presented, how portion guidance works, and how flexibility is built into the system.
How the Daily Structure Works
Each day follows a simple format:
- Breakfast
- Lunch
- 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
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
Lunch
Grilled Chicken + Quinoa Bowl
Ingredients
• 1 palm chicken breast (120–150g cooked)
• 1 cupped-hand cooked quinoa
• ½ plate mixed vegetables
• 1 tsp olive oil (optional)
Portion Guide
Protein: 1 palm
Carbohydrate: 1 cupped-hand
Vegetables: ½ plate
Fat: 1 thumb
Meal Prep Tip
Cook 2–3 chicken breasts and 2 cups quinoa at once. Store in airtight containers for up to 3 days.
Vegetarian: 1 palm lentils
Vegan: 1 palm chickpeas or tofu
Optional Snack
Protein Smoothie
Ingredients
• 1 scoop protein powder
• 250ml milk or almond milk
• 1 small banana
Portion Guide
Protein: 1 palm equivalent
Carbohydrate: 1 cupped-hand
Meal Prep Tip
Keep frozen banana halves ready in freezer.
Dinner
Lean Beef + Roasted Vegetables + Sweet Potato
Ingredients
• 1 palm lean beef (120–150g cooked)
• ½ plate mixed roasted vegetables
• 1 cupped-hand sweet potato
• 1 tsp olive oil
Optional:
• 1 palm Lamb (120-150g cooked)
Portion Guide
Protein: 1 palm
Carbohydrate: 1 cupped-hand
Vegetables: ½ plate
Meal Prep Tip
Roast vegetables and sweet potato in bulk for 2–3 dinners.
Vegetarian: Grilled halloumi (1 palm)
Vegan: Tofu or tempeh (1 palm)
Flexible Inclusion
Choose one if desired:
• 1–2 squares dark chocolate
• Small dessert
• Social meal adjustment
• Extra carbohydrate portion on higher training days
Consistency over perfection.
Important Note
This is one example day from the 7-day rotating framework.
Inside the full Nutrition & Meal Program, you’ll receive the complete structure, along with flexible guidance designed to help you build consistency in a way that fits your lifestyle.
You’ll have access to:
- The full 7-Day rotating meal framework
- Built-in food swaps and alternatives
- Flexible portion guidance
- Optional calorie considerations (if you choose to use them)
- Practical meal preparation strategies
- Ongoing support through your member dashboard
Ready to Access the Full Program?
If this approach feels like a good fit for you, you can begin your access to the full program and start building consistency at your own pace.