How it works


Every day has 3 meals and 1 floating snack – which you can eat ANY time of the day, but ONLY when you’re hungry or if you need to fuel your training. You can swap meals and days around within each week, but not from week to week.

We’ve also provided shopping lists for every week – try hit the supermaket every Sunday so you can prep your meals like a boss. #MealPrepMonday is a real thing! The portion sizes are specific to individual needs, and if you’re under 18, don’t use the extra protein options. All the weights and portions we’ve suggested are raw and uncooked values. Most protein foods and vegetables will shrink during cooking, and starches will increase in size and weight.


We’re not that cruel – on top of your meals, every day you’re allowed these 4 “treats”:

  • 3 teaspoons sugar, honey or syrup
  • ½ cup milk; choose your favourite; fat free, low fat or full cream.
  • 2 squares dark chocolate (70% or more)
  • 3 tsp oil for cooking


Make sure you drink enough (and no, we don’t mean beer). Use you urine colour as a guide and aim for a light straw colour. Water (still or sparkling), tea, herbal infusions and coffee are all fine, but keep to your daily target of 3 tsp sugar and ½ cup milk. Include herbal teas over the 12 week; your body will thank you for the healthy addition.

Alcohol provides little nutrition and some unnecessary calories which hinders success if fat loss is your goal. It can also delay recovery, your body’s natural repair process. If you can go without, that’s great. If not, try to set a few rules; avoid alcohol after exercise, always consume with a meal, drop the carbs from the meal to balance calories, and no more than 2 drinks on any occassion.


Buy your produce from the butcher and grocer at your supermarket; that way you can get each portion you need for the week weighed and pre-cut. It makes cook a whole lot less of a chore. If you shop once a week freeze the fresh produce you will need later in the week. Alternatively, a Sunday shop and a midweek top up is good split.
Leftovers or unused ingredients can be used or frozen for later use; perfect for fruit, wraps, bread, meat and fish. Fresh, tinned or frozen are all fine choices too.


You don’t need supplements for success; and definitely not with this plan. Many supplements are unproven, or worse, unsafe. Weight loss or fat burning options often have the least evidence of effectiveness and the worst track record for contamination. Because calories are restricted, you can use a broad spectrum multivitamin so that your vitamin and mineral needs are met. Based on your individual needs, you can decide whether you need further supplementation.

Whey protein is an easy way to bulk-up meals or snacks but it’s not required. That’s why we’ve given equivalent foods that can be interchanged. Remember: whenever you use any supplement you need to check for quality and safety.