Preview a Sample Day from the Nutrition & Meal Program

Day 1 

Breakfast

Greek Yoghurt with Mixed Berries and Walnuts

A balanced combination of protein, fruit, fibre and healthy fat

What each food contributes:

• Greek yoghurt: Protein
• Mixed berries: Carbohydrate and fibre
• Walnuts: Healthy fat

Flexible portion guide:

• Greek yoghurt: Approximately ¾ cup or 200g
• Mixed berries: One cupped-hand portion
• Walnuts: One thumb-sized portion

Vegan alternative:
Protein-rich, calcium-fortified soy yoghurt with mixed berries, chia seeds and walnuts

Lunch

Grilled Chicken and Quinoa with Greek-Style Salad

A balanced combination of protein, carbohydrate, vegetables and healthy fat

Ingredients

• Approximately 120–150g cooked chicken breast
• One cupped-hand portion of cooked quinoa
• Greek-style salad with lettuce, tomato, cucumber, red onion, olives and a small amount of feta
• 1 teaspoon olive oil and a squeeze of lemon juice, if desired

What each food contributes:

• Chicken breast: Protein
• Quinoa: Carbohydrate, fibre and some additional protein
• Greek-style salad: Vegetables, fibre and a variety of important nutrients
• Olives, feta and olive oil: Flavour and healthy fat, with feta also contributing some protein and calcium

Flexible portion guide:

• Chicken breast: One palm-sized portion
• Cooked quinoa: One cupped-hand portion
• Greek-style salad: Approximately half the bowl or plate
• Feta: A light sprinkle, if desired
• Olive oil: 1 teaspoon, if desired
  
  
  How to prepare:

1. Cook the quinoa according to the packet instructions.
2. Season the chicken lightly and cook it thoroughly, then allow it to rest briefly before slicing.
3. Combine the lettuce, tomato, cucumber, red onion, olives and feta to prepare the Greek-style salad.
4. Arrange the quinoa, sliced chicken and salad in the bowl. Finish with olive oil and lemon juice if desired.

Meal-preparation tip

Cook several chicken breasts and a batch of quinoa at the same time. Allow cooked food to cool promptly, store it in covered containers in the refrigerator and use it within three days.

Prepare the salad vegetables separately and add the feta, olive oil and lemon juice shortly before serving to help keep the salad fresh.

Vegetarian alternative:
Replace the chicken with two cooked eggs or 1 cup of cooked lentils. Keep the feta or omit it according to preference.

Vegan alternative:
Replace the chicken with firm tofu or 1 cup of cooked chickpeas, and omit the feta or use a suitable plant-based alternative.

Optional Snack

Protein and Banana Smoothie

A convenient combination of protein and carbohydrate

Ingredients

• 1 scoop protein powder, prepared according to the product directions
• 250ml milk or calcium-fortified soy milk
• 1 small banana
• Ice or water, if needed for consistency

What each food contributes:

Protein powder and milk or soy milk: Protein
Banana: Carbohydrate, fibre and natural sweetness

Flexible portion guide:

Protein powder: 1 scoop or the serving stated on the product label
Milk or calcium-fortified soy milk: 250ml
Banana: 1 small banana

How to prepare:

Blend all ingredients until smooth, adding a small amount of water or ice if needed to achieve your preferred consistency.

Meal-preparation tip
Keep peeled banana portions in the freezer, ready to add directly to the blender.

Dinner

Lean Beef with Roasted Vegetables and Sweet Potato

A balanced combination of protein, carbohydrate, colourful vegetables and healthy fat

Ingredients

• Approximately 120–150g cooked lean beef
• Mixed vegetables to fill approximately half the plate
• One cupped-hand portion of roasted sweet potato
• 1 teaspoon olive oil
• Herbs and spices, according to preference

What each food contributes:

• Lean beef: Protein, iron and vitamin B12
• Sweet potato: Carbohydrate, fibre and beta-carotene
• Mixed vegetables: Fibre, variety and important nutrients
• Olive oil: Healthy fat

Flexible portion guide:

• Lean beef: One palm-sized portion or approximately 120–150g cooked
• Sweet potato: One cupped-hand portion
• Mixed vegetables: Approximately half the plate
• Olive oil: 1 teaspoon

How to prepare:

1. Preheat the oven to approximately 200°C.
2. Cut the sweet potato and mixed vegetables into evenly sized pieces. Toss them lightly with the olive oil and preferred herbs or spices.
3. Roast until tender and lightly browned, turning the vegetables during cooking if needed.
4. Season and cook the lean beef to your preference, ensuring it is cooked safely, then allow it to rest briefly before slicing.
5. Serve the beef with the roasted sweet potato and vegetables.

Protein variation:

Replace the beef with approximately 120–150g cooked lean lamb.

Meal-preparation tip
Roast a larger batch of vegetables and sweet potato for two or three meals. Allow the cooked food to cool promptly, refrigerate it in covered containers and use it within three days. Store it separately from the cooked meat where practical.

Vegetarian alternative:
Replace the beef with grilled halloumi and cooked lentils. Use a modest serving of halloumi, with the lentils providing additional protein and fibre.

Vegan alternative:
Replace the beef with approximately 120–150g firm tofu or tempeh.

Flexible Inclusion

Flexible inclusions allow room for personal preferences, social occasions and changing activity levels while maintaining an overall balanced approach.

Choose an option when it suits your needs:

• 1–2 squares of dark chocolate
• A small dessert, such as the mixed-berry crumble example below
• A social meal, followed by a return to your usual meal structure
• An additional cupped-hand portion of carbohydrate on a higher-activity or training day, if needed

 

Example Flexible Dessert

Small Mixed-Berry Crumble

A warm fruit-based dessert with a lightly textured crumble topping

Example ingredients:

• ½ cup mixed berries, fresh or frozen
• 1 tablespoon rolled oats
• 1 tablespoon almond meal
• 1 teaspoon melted butter or olive oil
• A light sprinkle of cinnamon, if desired

How to prepare:

1. Place the mixed berries in a small oven-safe ramekin.
2. Combine the rolled oats, almond meal, melted butter or olive oil and cinnamon.
3. Sprinkle the mixture over the berries.
4. Bake at approximately 180°C for 15–20 minutes, or until the berries are warm and the topping is lightly golden. Allow it to cool slightly before serving.

These are flexible options rather than daily requirements. You do not need to compensate for enjoying a social meal or dessert—simply return to your usual structure at the next meal.

Consistency over perfection.