Movement is only part of the puzzle—how you fuel yourself matters just as much. This week, we’re talking about eating well, not perfectly, and building your meals around wholefoods—aka foods as close to their natural state as possible.
🥕 Let’s Start with the Basics
Check out the Australian Guide to Healthy Eating click to view image 📸
This guide gives a great visual of what balanced eating looks like – imagine this as your plate. Aim for variety across the 5 core food groups:
1. Vegetables and legumes/beans
2. Fruit
3. Grain (cereal) foods, mostly wholegrain
4. Lean meats and poultry, fish, eggs, tofu, nuts, seeds, legumes/beans
5. Milk, yoghurt, cheese – or alternatives (dairy-free is totally okay!)
👉 Serving sizes matter too! Here’s a quick cheat sheet for what a single serve looks like for each group.
🥗 Sample Meal Plan (scroll down for recipes!)
☀️ Breakfast
• Regular: Overnight oats with Greek yoghurt, chia seeds, berries, and almonds
• Dairy-free: Coconut yoghurt overnight oats with banana, flaxseeds, and walnuts
🍽️ Lunch
• Regular: Brown rice bowl with roast chicken, veggies, avocado, and tahini dressing
• Vegetarian: Quinoa bowl with chickpeas, roasted veggies, baby spinach, and tahini dressing
🍛 Dinner
• Regular: Grilled salmon with sweet potato mash and steamed greens
• Vegetarian: Lentil and pumpkin curry with brown rice
🍎 Snacks
• A handful of nuts and a piece of fruit
• Veggie sticks with hummus
• Boiled egg
• Protein smoothie
🍫 Dessert-Inspired Snacks (for when you’re craving something sweet)
• Dark Chocolate & Almonds – A couple squares of dark chocolate (70-85%) + a handful of raw almonds
• Frozen Banana Bites – Sliced banana with peanut butter, dipped in dark chocolate and frozen
• Greek or Coconut Yoghurt “Sundae” – Yoghurt topped with berries, nuts, and a drizzle of maple syrup or honey
💡 Additional Tips!
🥣 Meal Prep = Less Stress
• Cook extra portions at dinner for next day’s lunch
• Keep boiled eggs, hummus, cut veggies, and fruit on hand in the fridge
• Prep overnight oats or smoothie packs ahead
💧 Hydration Reminder
• Aim for ~2L water daily
• Add a pinch of salt or splash of lemon if you’re sweating a lot
• Bring a reusable water bottle to the studio!
🧘♀️ Mindful Eating Tips
• Eat without screens when you can
• Slow down and chew – it helps digestion
• Check in: Are you hungry, or just bored/stressed?
🧑🍳 Recipes
All recipes are wholefood-based, beginner-friendly, and adaptable.
🌞 Overnight Oats (2 Ways)
Base Ingredients (per serve):
• ½ cup rolled oats
• ¾ cup milk or milk alternative (like almond or oat milk)
• 1 tbsp chia seeds
• ½ banana, mashed (for sweetness)
Option 1: Greek Yoghurt & Berry
• ¼ cup Greek yoghurt
• ½ cup frozen mixed berries
• 1 tbsp almonds or pepitas
Option 2: Coconut Yoghurt & Banana (DF)
• ¼ cup coconut yoghurt
• ½ sliced banana
• 1 tbsp flaxseeds or walnuts
Instructions:
Mix all ingredients in a jar or container. Chill overnight. Eat cold or warm up in the morning.
🍚 Brown Rice Nourish Bowl (Regular & Veg)
Base (for both):
• ½ cup cooked brown rice
• 1 cup roasted or steamed veg (e.g. carrot, zucchini, broccoli)
• ¼ avocado
• Handful of leafy greens
Regular Version:
• 100g grilled chicken breast, sliced
• Drizzle of tahini + lemon juice
Vegetarian Version:
• ½ cup cooked chickpeas or lentils
• Sprinkle of sesame seeds
Instructions:
Assemble in a bowl. Drizzle with tahini + lemon or a simple olive oil dressing. Serve warm or cold.
🍛 Dinner – Salmon or Lentil Curry
Grilled Salmon & Sweet Potato Mash (Regular)
• 1 small salmon fillet
• 1 medium sweet potato (peeled, boiled, mashed)
• Steamed greens (like beans, spinach or broccoli)
• Olive oil + lemon juice drizzle
Instructions:
Pan-fry salmon with olive oil for 3–4 mins each side. Serve with mash and greens.
🍛 Lentil & Pumpkin Curry (Vegetarian/Vegan)
• 1 cup chopped pumpkin
• ½ cup red lentils
• 1 cup coconut milk
• 1 tsp curry powder
• 1 tsp turmeric
• 1 clove garlic
• Salt to taste
• 2 cups baby spinach
• Brown rice to serve
Instructions:
Sauté garlic and spices in olive oil. Add pumpkin, lentils, coconut milk and simmer for 20 mins or until soft. Stir through spinach until just wilted. Serve with brown rice.
🍓 Protein Smoothie
Ingredients:
• 1 cup unsweetened almond milk (or any plant-based milk)
• 1/2 cup frozen mixed berries (or your preferred fruit)
• 1 small banana
• 1 tablespoon chia seeds (or ground flaxseeds)
• 1 tablespoon almond butter (or any nut butter of your choice)
• 1 scoop plant-based protein powder (or your preferred protein)
• 1/2 cup spinach or kale (optional, for extra greens)
Instructions:
1. Add all ingredients into a blender.
2. Blend until smooth and creamy. If you want a thinner consistency, add more almond milk.
3. Pour into a glass, and enjoy!
Give these recipes and meal prep ideas a go this weekend and share in your challenge groups how you went.
Love
Lauren
xx
The recipes provided are suggestions only and may contain ingredients that can cause allergic reactions in some individuals. Do not use any recipe that includes ingredients you are allergic or sensitive to. If you are unsure about potential allergens, please consult your doctor.
Any application of the recommendations in this guide is at your discretion and sole risk. The information is intended for individuals in good health. If you have any medical conditions or concerns, you should consult a qualified healthcare professional before making changes to your diet or lifestyle.
This information is not intended to diagnose, treat, cure, or prevent any disease or health condition, and should not be used as a substitute for medical advice or care.