Meal Plans

These meal plans have been designed with you in mind. They are split in to three areas:

  1. Calorie deficit plans, based on 1,600 calories per day

  2. Calorie maintenance plans based on 2,000 calories per day

  3. And for all my “Miss, I haven’t got time” ladies, there is also a section for you too! Meal plan’s that only require you to cook/prep twice a week.

  4. For all my gut health conscious, whole food ladies, there is a 2 week gut health plan with all fresh foods too!

When choosing a plan bear in mind that these plans are not specific or bespoke to you. Every women is so different (and that’s what makes us beautiful tbh) so you may need to tweak it to suit you.

Calorie Deficit Plans - 1,600 cals per day

  • Click the links to access the plans:

    Meal Plan

    Shopping List

  • Click the links to access the plans:

    Meal Plan

    Shopping List

  • Click the links to access the plans:

    Meal Plan

    Shopping List

Calorie Maintenence Plans - 2,000 cals per day

  • Click the links to access the plans:

    Meal Plan

    Shopping List

  • Click the links to access the plans:

    Meal Plan

    Shopping List

  • Click the links to access the plans:

    Meal Plan

    Shopping List

Little Miss

“I don’t have time plans”

These plans are designed for those women that don’t want to cook every day, that are running around like a headless chicken but still want to reach their goals.

Simple choose your dietary requirements and get prepping!

  • Batch Cook Days: Sunday & Wednesday

  • For Mon–Wed

    Cook:

    Quinoa (1.5 cups dry → ~4.5 cups cooked)

    Roasted veggies (zucchini, bell peppers, carrots, broccoli — 4 cups)

    Baked tofu (450g, cubed and roasted or air-fried)

    Red lentil dal (1.5 cups dry lentils, tomatoes, garlic, curry spices)

    Hard-boil 6 eggs

    Overnight oats (3 jars)

  • Cook:

    Brown rice (1.5 cups dry → ~4.5 cups cooked)

    Sheet pan roasted chickpeas (2 cans)

    Grilled halloumi (300g, portioned)

    Roasted cauliflower + green beans + cherry tomatoes (4 cups)

    Chia pudding (make 3 servings with almond milk, chia seeds, berries)n text goes here

  • 🍽️ MEAL PLAN (Mon–Wed)

    Breakfast:
    Overnight oats (40g oats, almond milk, chia seeds, cinnamon, topped with 100g berries)
    ~300 cal

    Lunch:
    Quinoa bowl with baked tofu (150g), roasted veggies (1.5 cups), tahini dressing (10g)
    ~500 cal

    Dinner:
    Red lentil dal (1.5 cups), steamed spinach, and ½ sweet potato
    ~500 cal

    Snack:
    Cottage cheese (100g) with cucumber + 1 boiled egg
    ~300 cal

    MEAL PLAN (Thurs–Sun)

    Breakfast:
    Chia pudding (25g chia, 200ml almond milk, 100g berries, cinnamon)
    ~300 cal

    Lunch:
    Rice bowl with roasted chickpeas (130g), veggies (1.5 cups), tahini dressing (10g)
    ~500 cal

    Dinner:
    Grilled halloumi (80g) with roasted veg (1.5 cups) + brown rice (½ cup cooked)
    ~500 cal

    Snack:
    Greek yogurt (100g) + flaxseeds (5g) + boiled egg
    ~300 cal

  • Batch Cook: Sunday & Wednesday

  • Cook & Store:

    Baked salmon fillets (450g total – 3 portions)

    Quinoa (1.5 cups dry → ~4.5 cups cooked)

    Roasted veg tray: zucchini, bell peppers, red onion, broccoli (~4 cups)

    Boiled eggs (6)

    Chia pudding x3 (25g chia + almond milk + berries)

    Greek yogurt portions (100g each)

    Lemon-tahini dressing (tahini, lemon juice, garlic, water, salt)

  • Cook & Store:

    Shrimp (600g cooked, seasoned with garlic + lemon)

    Brown rice (1.5 cups dry → ~4.5 cups cooked)

    Roasted tray: cauliflower, cherry tomatoes, green beans (~4 cups)

    Boiled eggs (6)

    Cottage cheese portions (100g each)

    Protein smoothie kits (freeze banana + measure powder in zip bags)

  • (Mon–Wed)

    Breakfast:
    Chia pudding (25g chia, 200ml almond milk, 100g berries)
    ~300 kcal

    Lunch:
    Grilled salmon (150g), quinoa (¾ cup), roasted veg (1.5 cups), tahini dressing (10g)
    ~500 kcal

    Dinner:
    Quinoa salad with boiled eggs (2), avocado (50g), greens, olive oil drizzle
    ~500 kcal

    Snack:
    Greek yogurt (100g) + chia seeds (5g) + cucumber sticks
    ~300 kcal

    (Thurs - Sun)

    Breakfast:
    Protein smoothie (banana, almond milk, 30g protein powder, peanut butter 10g)
    ~300 kcal

    Lunch:
    Shrimp (150g), brown rice (½ cup), roasted veggies (1.5 cups), olive oil (5g)
    ~500 kcal

    Dinner:
    Egg & veggie bowl: 2 boiled eggs, cauliflower rice (150g), avocado (50g), greens
    ~500 kcal

    Snack:
    Cottage cheese (100g) + nuts (10g)
    ~300 kcal

  • Batch Cook: Sunday & Wednesday

  • Cook & Store:

    Grilled chicken breasts (450g total – 3 servings)

    Sweet potatoes (roasted, 3–4 medium – 600g total)

    Roasted broccoli + carrots + bell peppers (4–5 cups total)

    Hard-boil 6 eggs

    Make 3 overnight oat jars (40g oats, chia, almond milk, cinnamon, berries)

    Greek yogurt portions (100g)

    Lemon-garlic olive oil dressing (for lunch bowls)

  • Cook & Store:

    Turkey mince (500g cooked with garlic + herbs)

    Brown rice (1.5 cups dry → ~4.5 cups cooked)

    Roasted cauliflower + zucchini + green beans (4–5 cups total)

    Boiled eggs (6)

    Protein smoothie kits (freeze banana + portion powder & nut butter)

  • (Mon–Wed)

    Breakfast:

    Overnight oats with chia seeds, almond milk, cinnamon, topped with berries
    ~300 kcal

    Lunch:
    Grilled chicken (150g), roasted sweet potato (150g), roasted veg (1.5 cups), lemon-garlic dressing
    ~500 kcal

    Dinner:
    Egg bowl: 2 boiled eggs, sautéed spinach (50g), ½ avocado (50g), quinoa (½ cup)
    ~500 kcal

    Snack:
    Greek yogurt (100g) + almonds (10g)
    ~300 kcal

    (Thurs - Sun)

    Breakfast:
    Protein smoothie (banana, almond milk, 30g protein powder, peanut butter 10g)
    ~300 kcal

    Lunch:
    Turkey mince (150g), brown rice (½ cup), roasted veg (1.5 cups), olive oil drizzle (5g)
    ~500 kcal

    Dinner:
    Egg + veggie stir-fry: 2 eggs, cauliflower rice (150g), sautéed zucchini, avocado (50g)
    ~500 kcal

    Snack:
    Cottage cheese (100g) + cucumber + 1 rice cake
    ~300 kcal

2 Week Gut Health Plan

This plan is designed for you to prepare food twice per week. So not only are you looking after your gut health, you are being mindful of your busy schedule too.

This plan is based around maintaining your current weight, whilst improving your nutrition and gut health.

If you are looking to be in a calorie deficit, reduce the carbs at each meal by 50%.

Click Here For The Plan