Meal Plans designed by Registered Dietitians
Evidence-based meal plans designed to improve performance, body composition, health, and energy — without restrictive dieting.
Trusted by athletes, high-performing professionals, and busy individuals worldwide.
Our Meal Plans
Exercise fuelling meal plan
✔ 7-Day Sports Nutrition Meal Plan
✔ Structured breakfasts, lunches, dinners, and performance-focused snacks
✔ Pre-, during-, and post-training nutrition guidance to optimise energy, recovery, and performance
✔ Complete grocery list with simple, practical, athlete-friendly recipes
✔ Recovery-focused evening snack rich in slow-release protein to support overnight muscle repair
✔ Performance nutrition education to help you fuel training sessions, competitions, and recovery effectively
✔ Easy-to-follow meal structure without the need for calorie counting or macro tracking
✔ Suitable for athletes and active individuals looking to improve energy levels, recovery, training quality, and overall performance
IBS relief meal plan
✔ Complete 7-Day Low FODMAP Meal Plan
✔ Approximately 2,000 kcal/day and 130g+ protein daily
✔ 3 balanced meals and 3 snacks per day
✔ Low FODMAP food guide and IBS nutrition education
✔ Step-by-step reintroduction phase guidance
✔ Long-term gut health recommendations
✔ Complete grocery list and easy-to-follow recipes
✔ Expert guidance from Registered Dietitians for sustainable symptom management and digestive health support
Diabetes Friendly Meal Plan
✓ 7-Day Diabetes-Friendly Meal Plan
✓ Approximately 2,000 kcal/day with around 140g carbohydrates daily
✓ Balanced breakfasts, lunches, dinners, and snacks
✓ High-protein, low-GI meals to support blood sugar control and satiety
✓ Evidence-based guidance on Type 2 Diabetes nutrition, protein, fibre, and blood glucose management
✓ Complete grocery list for simple and convenient shopping
✓ Easy-to-follow recipes with practical meal-prep options
✓ Fibre-rich, nutrient-dense food choices to support long-term health
✓ Sustainable approach with no extreme restrictions or food elimination groups
High Energy Meal Plan
✔ A complete 7-day meal plan
✔ Three main meals and multiple snacks per day
✔ High-energy breakfasts, lunches, dinners, smoothies, and snacks
✔ High-protein recipes to support muscle growth and recovery
✔ Carbohydrate-rich meals to replenish energy stores and optimise performance
✔ A complete grocery shopping list
✔ Easy-to-follow recipes with preparation instructions
✔ Meal prep-friendly options for busy lifestyles
