Health & fitness meal plans
- Nutritionist-designed meal plan, built to your preferences and goals.
- With full recipes a weekly Shopping list
- Match to your ideal calories and macros by a leading personal trainer
A meal plan for every goal:
Gain muscle
If you want to gain lean muscle you need to have the building material to allow you to do so in the form of calories. You could be exercising perfectly, but if you don’t bring in enough calories you might get a bit stronger, but you won’t gain muscle if the numbers don’t stack up mathematically. It’s a common source of frustration in fitness. We’ll build you a high-protein meal plan with enough calories to allow you to gain muscle without putting on unwanted body fat
Fat reduction & weight loss
Fat loss and weight loss share an important theme which is that there is no utility in losing anything other than body fat. This means that whether you want to lose body fat or simply weigh less on a scale you’ll have to do it in a way that protects your energy, your existing muscle mass and your metabolism. This means fewer calories will not equate to better results. It’s the number one mistake made in weight loss. We’ll build you a meal plan that allows you to achieve your goals in a way that can actually be maintained
Athletic performance
To perform like an athlete you’re going to have to eat like one. properly fuelling your activity takes more than just matching the numbers you eat for your fitness goal. Seeking optimal health and energy production is going to be crucial. We’ll design you a meal plan designed to consolidate your weight and body composition while your focus on performance or allow you to achieve body recomposition without a significant drop in recovery or performance
Get to know your Nutritionist: Dr. Katie Turianytsia
Our resident nutritionist Dr Katie Turianytsia began her career with a medical degree in her home nation of Ukraine.
She specialised in dentistry and couldn’t help but notice that instead of repeatedly repairing the consequences of a poor diet, if she could get out in front of the challenges of unhealthy dietary choices, she could avoid people needing so much dental treatment in the first place.
She’s since gone on to dedicate her career to helping her clients make healthy food choices, she’s built hundreds of delicious healthy recipes for our clients and will be the architect of your custom meal plan.
As part of my online personal training service Katie is also on hand to review food logs and provide an additional sense of accountability.
Improve your relationship with food
Our meal plans are built to help you achieve your fitness goals as a beginner or an experienced exerciser.
But our methodology runs far deeper than just meeting a pre-determined caloric intake and macronutrient split.
We encourage our clients to view eating healthy, nutrient-dense food as a fundamental act of self-care. This means exploring where your food comes from and understanding the impact it has on your body, beyond just moving the needle on the scale.
This helps fundamentally improve your relationship with food. Helping you view it as a positive way to enhance your health and fuel your activity, not something to be rationed, feared or avoided.
A flexible approach to healthy eating
Meal plan options
It stands to reason that If you had never run before, we wouldn’t expect you to run a marathon in your first week. So we take the same approach with nutrition. If you aren’t used to preparing food, cooking, meal preparation or simply don’t have the time then we won’t be expecting you to cook a different meal 6 times a day. But the necessity of eating well can’t be swept under the rug either, because without it you might fall short of your fitness goals, not to mention miss the opportunity to invest in your long-term health.
If you’ve grown used to ‘if it fits your macros’ advice there’s likely a lot of low-hanging fruit on the table for what could be optimised to improve your health, your energy levels and your results within the same caloric intake you’re already consuming.
So we’ve developed three ways to help you with nutrition and you can use them interchangeably as part of our online personal training program.
Full meal plan
Our most comprehensive meal plan service involves building you a full meal plan to your preferences, that exactly matches your fitness goals. You’ll have all of the recipes, a weekly shopping list and you can switch out the vast majority of your meals with a direct replacement if you choose to. This is a fully thought-through solution to eating for your fitness goals and will be as tailored as your workout program.
Guided macronutrient profile
For a more flexible approach, we’ll create a personal calorie goal and macro-nutrient profile, with a full healthy eating guide. We don’t believe in simply manipulating body weight with numbers, we focus on your long-term health too, so we won’t turn a blind eye to the quality of the food you eat. you can request Dr. Katie to review your food logs at any point of your online coaching program to make sure you’re on point. You’ll have the flexibility to move between this and the full meal plan interchangeably.
Gradual optimisation
We’re in the business of sustainable lifestyle change. Sometimes this simply means meeting you where you are right now and doing what we can with the circumstances on the table. In this scenario, we ask you to share what you’re already eating day-to-day and we point out the like-for-like alternatives and easy optimisations that could be made. Beginning with a focus on this low-hanging fruit can have a rapid impact on your energy levels and body composition, a great solution until you’re ready to tackle a full meal plan.
A bespoke solution
How Your Meal Plan is Built
Meal tracking and lifestyle
Gather information
When you sign up we’ll take comprehensive notes on what you want to achieve and your food preferences and restrictions
Review current eating habits
We’ll ask you to give us a brief recall of what you’ve eaten over the last few days so we can get a feel for how you currently approach food
Match to fitness goal
We’ll match your caloric intake and macronutrient profile to ensure your recommended intake neatly matches what you want to achieve with exercise
Recipe + meal creation
Our nutritionist will create your meal plan matching your goals to meals and creating new recipes for you to match preferences
Educating on adaptability
We’ll make recommendations on learning material around food and healthy eating so that your are well briefed on the ‘why’ of your meal plan
Monitoring + accountability
As part of our online personal training program we’ll be on hand to provide accountability and review your food logs
Benefits of Following a Meal Plan
Nutritional balance
Having your meal plan built for you by a nutritionist will ensure that your food intake isn’t just correct from a caloric perspective, It’s also balanced and nutrient-rich
Supports training goals
We’ll make sure that your meal plan is fully aligned with your exercise goals. Helping you fuel and recover from your training sessions and see the change in body composition you’re working toward
Increases time efficientcy
Counter-intuitively, having all your meals planned ahead actually saves you time. A lot of time is lost in indecision and rushing around to find meals when you’re busy. A set meal plan solves this for you
Reduces stress + anxiety
Knowing that you have everything planned and aligned is a weight off of your mind. This means all you have to do is implement the plan and the change you’re looking to see will be a mathematical certainty
You Don't Have to be a Chef...
These are all meals sent in by our clients from our nutrition plans
Frequently Asked Questions
What is a good meal plan?
A good meal plan from our perspective is one that has been fully considered to help you get results with your workouts and contribute toward better health. This means the meal plan should be balanced in content, not just focusing on calorie content, but also proper macronutrient distribution ensuring you get enough protein, carbohydrate and healthy fat.
The meal plan should also match your fitness goal. Meaning that whether you want to see an increase in muscle mass, achieve weight loss or help fuel your workout it should be perfectly calibrated to help you do so.
Can I pay someone to make a meal plan for me?
Absolutely, we recognise how challenging it is to approach meal planning on your own. Our resident nutritionist Dr Katie Turianytsia will create a full fitness meal plan for you removing all guesswork from the process.
How customisable are the meal plans?
The meal plan is built for you on a completely custom basis meaning that it’s built to your preferences and fitness goals. If you enjoy cooking we can make every meal in your plan different or we can create simple 7-day meal plan options that lend themselves to meal prepping.
An example might be that if in the early stages of your onboarding process, you tell us that you have a nut allergy, you will never see peanut butter or snacks containing nuts included on your meal plan. The same would go for gluten for example, we aren’t going to be recommending that you go out and buy wholegrain bread to make wholegrain toast. Essentially your recommended meals will always represent the kind of food you would like to see on your meal plan but be calibrated to help you achieve your fitness goals.
What results can I expect from following a meal plan?
There are a number of results you can expect to see from your meal plan. The first is going to be the removal of stress and guesswork from your meal prep. Many people also notice significant improvements in their energy levels because their caloric intake has been optimised to fuel their workouts and help them recover from them.
This is very important because whether your goals are building muscle, or seeing a change in body weight it needs to be fuelled properly, eating too little one of the biggest mistakes made in the pursuit of all fitness goals, including weight loss.
What level of support will I get on my meal plan?
Our 30-day meal plan only service is offered on a self-led basis. However it does come with nutritional guidelines that educate on how to avoid foods that may not be in your best interest to eat. For example, processed food, foods that have added sugar and saturated fat from poor sources.
However, our online personal training service offers comprehensive support and accountability throughout the coaching process.
Do you offer vegetarian and vegan meal plans?
Yes, we work with many vegetarian and vegan clients very successfully. It’s important to note that many fitness goals (e.g. muscle gain) will require a significant protein intake to achieve. Logistically we often recommend that we include protein powder in your meal plan. Of course, this will not be whey protein which would be a by-product of the dairy-making process, we would suggest plant-based alternatives which could be added to certain meals or made into a protein shake.