Summer Shaping Menu

Prioritise hydration, high-volume produce, and lighter proteins (white fish, tofu). Use the downloadable 7-day meal plan at 20% calorie deficit.

Winter Muscle Gain Menu

Increase calories by 10-12%, feature slow-cooked proteins, root vegetables, and warm porridges.

Post-Holiday Reset

  • Day 1-3: Focus on water, electrolytes, and fibre.

  • Reintroduce training with low-intensity cardio + mobility.

  • Use our nutrient density cheat sheet to rebuild balanced plates.

Downloads

Download the weekly meal plan templates (cutting, maintenance, bulking) and bilingual grocery lists, plus the nutrient-dense food cheat sheet.