Swaps and FAQ

Yes. All seven days are built to the same calorie target, so you can eat them in any order. If Tuesday suits better as a Thursday, go for it.

Yes, as long as you swap like for like. Breakfast for breakfast, snack for snack. You can also move snacks to a different time of day if that suits your routine.

Aim to. The plan is built to fuel your training and recovery, and under-eating can leave you tired, hungry and more likely to overeat later. If you regularly can't finish it, let me know in your weekly check-in so I can look at it with you.

Every meal is based on common Australian foods and measured portions. Brands vary a little, so treat the totals as close guides rather than exact numbers. Measuring grams and cups is what keeps you on track.

Absolutely. The recipes make family-friendly batches. Serve everyone from the same pot and measure your own portion. Kids and other adults can simply have more.

First, load up on free foods and have a big glass of water. Check in with your sleep too, because short nights make hunger louder. If you're hungry most days, tell me in your check-in or book a personalised call. Your plan may need adjusting.

Try not to skip meals, especially around training. Have smaller portions earlier and finish the rest later. If you're rarely hungry, mention it in your check-in.

Your plan works for training and rest days. Watch the fuelling before training and post-training videos in your hub for simple ways to time your meals around sessions.

No. The plan is food first and gives you what you need. If you already use supplements, let me know in your weekly check-in so we can make sure they fit.

Enjoy it. Choose a protein and plenty of veg, ask for sauces on the side, and drink water between drinks. Then pick up your plan again at your next meal.

Alcohol isn't included in the plan. If you do have a drink, choose a lower-calorie option, have water alongside it, and enjoy it mindfully rather than on autopilot.

Black coffee and tea are free. A small splash of milk is fine. Larger milky coffees like lattes add up, so count one as a snack.

One meal or one day doesn't undo your progress. Skip the guilt and go straight back to your next planned meal. Every time you return to the plan, you're strengthening the habit, and that's what lasts beyond six weeks.

Many meals can be adjusted using the swaps above. If you have allergies or follow a vegetarian or vegan diet, a custom plan will suit you far better, so you're not swapping every meal.

Stop and speak with your GP. This plan provides general nutrition guidance and doesn't replace medical advice. Then book a personalised call with me, so we can adjust your plan to suit you.