Meal Plans

Simple Budget Meal Plan

Breakfast: eggs on toast (400 cal, 28g protein)

3 eggs scrambled with baby spinach and roasted pumpkin
1 slice wholegrain toast with 1 tbsp peanut butter

Lunch: tuna wrap (400 cal, 45g protein)

2 x 95g cans tuna in springwater
1 wrap, spread with 1 tbsp light mayo
Salad/Coleslaw

Dinner: chicken, rice and veg (470 cal, 49g protein)

150g chicken, chop and fry with taco seasoning
cooked rice
1 cup frozen mixed veg
sauces and spices to make it taste delicious

Dessert: berry yoghurt (160 cal, 15g protein)

170g plain Greek-style yoghurt (mix in vanilla essence)
½ cup frozen mixed berries
sprinkle with cinnamon

Holiday Season Meal Plan

Breakfast: scrambled eggs, pumpkin and spinach, plus coffee
Lunch: chicken & salad wrap
Dinner: pulled pork, salad and potato
Dessert: 450ml protein ice cream (Ninja Creami)

Sunday prep

Chicken: cut up, fry with taco seasoning, freeze in 150g portions
Roast veg: chop and roast pumpkin and potato, then keep in a container in the fridge
Coleslaw: a big container in the fridge, undressed, with the dressings ready
Pulled pork: cook a batch and portion it for dinners
Dessert: keep your Ninja Creami ready to go

Between meals

Leave at least 3 hours between meals
Keep drinks ready to go: water, tea, soda and lime, kombucha, low-cal soft drink
Party events are your treats. Home is where you reset before the next event.

Shopping list

Protein: eggs, chicken breast, pork for pulled pork, protein ice cream base
Veg: pumpkin, potato, spinach, coleslaw
Pantry: wraps, taco seasoning
Dressings: light mayo, sriracha, any of your favourites

Rainbow Salad recipe

Carrot, grated
Beetroot, peeled and grated
Wombok, shredded
Red cabbage, shredded
Herbs: italian parsely, mint, dill - chopped

Food Tracking App

Whether you're looking to lose weight or maintain your current fitness level, food tracking apps give you the insights needed to make informed nutrition decisions.

Track your calorie intake to create the deficit needed for weight loss or maintain balance for your goals. Monitor your protein to ensure you're meeting daily requirements. Scan barcodes for instant nutritional breakdowns. Create personalised meal plans that align with your specific goals.

Remember: You can't improve what you don't track. Free food tracking apps put powerful nutritional data at your fingertips, transforming vague intentions into measurable progress.

I recommend My Net Diary.

Can use FREE version. For paid version use code: XLRHBN

Download My Net DIary

Workouts & Mobility

MOBILITY

Follow along with me for a 6 minute mobility flow. See if you can do this daily for freedom of movement into old age.

Gym Workout

5 reps x 5 sets x 5 exercises:

Goblet Squat
Romanian Deadlift
Cable Row
Dumbbell Fly
Shoulder Press
(bonus: tricep pushdown)

Home Workout

10 reps, 1-3 rounds:

Squat + Shoulder Press
Lunge
Single glute bridge
Tricep Push Up
Superman
Plank 1min

One-on-One Coaching

Create a body you love!

What We’ll Achieve Together

We’ll work out what’s getting in the way of your eating and get past it. Then we’ll build habits that last and meal plans you actually enjoy, and find meal prep strategies that fit easily into your life.

On the fitness side, we’ll build your strength, mobility and overall fitness so you stay strong well into old age. Most importantly, we’ll set up a consistent routine that becomes second nature.

This isn’t about quick fixes. It’s about a sustainable plan that gets you to your goals and keeps you there.

Train in Person

Train online

TRAin with a Friend

You’ll Learn: