Glossary

Water! Water! Water! If you’re drinking soft drinks, swapping them out for water is one easy way to make a positive change and get rid of empty calories. Even if you’re drinking sugar free substitutes, nothing beats plain water. No additives, chem...

Garlic - When you buy your fresh garlic bulbs they should feel firm with dry skin. It needs to be stored at room temperature - not the fridge. Being in the fridge in plastic wrap, sealed containers or bags, can mean it will sprout or turn mouldy. ...

There will be some situations where you need to substitute an ingredient, or something in your plan. If you can’t have gluten you will be alerted to substitute these items in your plan. Thank goodness the choices for gluten free products at most s...

You gotta love spices and herbs! Spices add heaps of flavour with a very low calorie count. The same goes for fresh herbs. They add taste and freshness without heaps of calories. 
 You will accumulate quite a collection of different spices...Moroc...

Whether you choose soy, nut or grain-based milk, we recommend unsweetened varieties that are also calcium fortified if possible.

If you have a young family this could be a heading that you just laugh at! “Sleep! What sleep?!” There are definitely certain stages of our lives that affect our sleep patterns differently. As an adult we ideally need 7 - 9 hours of sleep. The imp...

Unless you have just signed up, plans for the coming week are generated every Friday. This gives you the weekend to get your shop and be organised for Monday when the new week begins. You’ll get an email when your new plan is ready.

Get that supermarket shop done and be ready for your week!  Little things make a big difference. A lot of people pre prepare their snacks for the following day, or even the whole week. Small containers are really helpful. Separating your veggie st...

We recommend lean cuts of meat with any excess fat trimmed. We love including a variety of nuts as these contain beneficial poly-unsaturated and mono-unsaturated fatty acids, which have been found to improve so many aspects of health including car...

This is a big one. It can also be a challenging one. We all have our inner speak. Conversations we have with ourself that aren’t always positive or helpful. Please be kind to yourself. For a lot of people it’s not an easy thing to prioritise thems...

For a lot of women there will be times during the month when your weight fluctuates. Some women definitely gain weight during their menstrual cycle. The good news is that it’s short lived and won’t affect the success of your plan. There is a very ...

We have done all the numbers for you. We’ve calculated the correct amount of carbohydrates, fats and protein for your daily intake. This number has then been divided across your snacks and meals to make sure you hit the exact calories required to ...

Your meal plan includes the option to create an extra leftover meal from dinner for you to have as the following day’s lunch. In fact, we recommend it! This helps keep you on track, saves heaps of time, reduces fussing around and makes life so muc...

You are now being more efficient with your time and doing one supermarket shop for the week, so let’s make sure you’re storing your fruit properly to make it last. Here are some of our most commonly used fruits:   Avocado Banana Kiwi Pears Pineapp...

When it comes to fruit and vegetables, don’t overlook the convenience of freezing. A great meal plan is about keeping things easy. If it saves you time, and you’re happy to use frozen vegetables, that’s fine! You may find that there are certain th...

For some people exercise will be a whole new element to their life. For others it may have been a big part that got lost in the chaos of adulthood. No matter where you sit on the fitness ladder, some sort of movement and exercise works in tandem w...

There may be the odd time you come across a recipe with eggs and find it calls for 1.25 eggs...what’s that about?! Well...with the nature of the meal plan algorithm, your daily calories are calculated to 99.7% accuracy. This means it will even bre...

For most people, Diets are something you do temporarily. Your new meal plan is about changing the way you eat and think about food. Not trying to deprive or starve yourself. This is a lifestyle - not a diet. Don’t worry if you start to feel your a...

Most people enjoy a coffee or tea. We’re not asking you to get rid of all the joys in your life! There are about 180 calories in a standard flat white coffee, so they do add up. Of course that’s not including any added sugar. If you are adding sug...

Cheat meals are scheduled meals during your week where you can eat something outside of your plan. It could be a cheeky curry with friends or another kind of treat. They are there as a reward to keep you sane and on track. Real life involves eatin...

Think of calories as energy. Calories come from food which gives you the energy to move, breathe and exercise. When your body consumes more calories/energy than it uses, it will store those calories as body fat. If you burn more calories than you ...

You will see in your progress chart that we refer to your base metabolic rate and your daily calorie target. Your Basal Metabolic Rate (BMR) is the number of calories you will burn in a day without doing anything - no movement at all - just life s...

Lots of us enjoy a drink. Like everything we include in our diet, it’s a good idea to know what sort of effect it’s going to have on our health and wellbeing. Now we’re not saying you can never have a drink again. That’s what your cheat meal is fo...

  500 calories per day is the average amount of extra calories required while breastfeeding. This is only a guide, therefore following your body's hunger cues is a good idea, as not all women will need this much.   Remember that if you've gained a...

 Here are a few ideas you may want to try to get the most out of your weekly food shop.   We understand that wastage is really frustrating and we want to help people avoid it as much as possible.   With fruit and vegetables you may find shopping i...