Sample Nutritional Plan

Every plan is personalised to your training volume and intensity, and built from foods you actually like — with room for treats within reason (around 10% of your total).

Daily Macro Target

Example · 2.5 hrs training / week

Your daily target is set across the three macronutrients and matched to how much you train.

Protein 456 Cal Carbohydrate 970 Cal Fats 713 Cal

Protein

114g

456 Cal

Carbs

242g

970 Cal

Fats

79g

713 Cal

Daily total

2138

Cal · 436g

Sample Meal Plans

3 interchangeable days

Three days that all hit the same targets — swap between them to keep things varied.

Food	Serving	P	C	F
Meal 1 · Protein shake
Protein powder	15	13	0	0
Oats	30	4	21	2
Water	200	0	0	0
Meal 2 · Eggs on toast
Eggs	150	19	2	16
Rye bread	76	6	37	3
Nuttelex	15	0	0	11
Meal 3 · Chicken salad wrap
Chicken breast, skinless	80	16	0	0
Avocado	40	1	3	6
Spinach	20	1	1	0
Brown rice	30	2	23	1
Mayonnaise	15	0	0	12
Mission wrap	70	5	32	6
Meal 4 · Protein shake
Protein powder	20	18	1	0
Water	200	0	0	0
Meal 5 · Salmon & rice
Salmon	80	16	0	11
Brown rice	150	11	114	4
Zucchini	30	0	1	0
Mushroom	30	1	1	0
Carrot	30	0	3	0
Actual		115	238	71
Target		114	242	79

Food	Serving	P	C	F
Meal 1 · Protein shake
Protein powder	15	13	0	0
Oats	30	4	21	2
Water	200	0	0	0
Meal 2 · Cottage cheese on toast
Cottage cheese, low fat	50	6	2	1
Rye bread	76	6	37	3
Nuttelex	15	0	0	11
Meal 3 · Fish salad wrap
White fish	60	10	0	1
Avocado	40	1	3	6
Spinach	20	1	1	0
Brown rice	50	4	38	1
Mayonnaise	20	0	0	16
Mission wrap	70	5	32	6
Meal 4 · Peanut butter sandwich
Rye bread	76	6	37	3
Peanut butter	30	7	5	15
Meal 5 · Steak & veg
Lean beef steak	150	46	0	9
White potato	200	6	52	0
Zucchini	50	1	2	0
Mushroom	50	2	1	0
Broccoli	50	1	3	0
Actual		119	233	73
Target		114	242	79

Food	Serving	P	C	F
Meal 1 · Protein shake
Protein powder	15	13	0	0
Water	200	0	0	0
Meal 2 · Cottage cheese on toast
Cottage cheese, low fat	50	6	2	1
Rye bread	76	6	37	3
Nuttelex	15	0	0	11
Meal 3 · Tuna ramen
Tuna	60	14	0	2
Ramen noodle soup	120	11	79	21
Meal 4 · Peanut butter sandwich
Rye bread	76	6	37	3
Peanut butter	50	12	8	25
Meal 5 · Chicken pasta
Chicken breast, skinless	150	30	0	0
Pesto sauce	30	1	3	11
Pasta	150	17	82	3
Actual		117	247	79
Target		114	242	79

Good to Know

Cook in a fry pan with under 15ml of oil (olive, coconut or macadamia) for spices, meats and veg.
Oven cooking with minimal oil is fine; add water where specified, e.g. oats or shakes.
No butter or margarine on sandwiches unless it’s listed.
Finding a meal hard to stick to? We’ll substitute or swap it out.
Basic kit: fry pan, oven dish, saucepan, lid and steamer insert.
Measuring gear: scales and a jug, cups or spoons. A blender helps for shakes.

Want a plan built around your meals?

Every plan is personalised to your training and the foods you actually enjoy.

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0403 149 255
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The programs, sample nutritional plans and figures shown on this site are provided for descriptive purposes only and are not personalised advice. Consult your doctor before starting any new exercise or nutrition program, and engage a qualified personal trainer for guidance suited to your individual needs.