Your Meal Plan | No Decisions Required

Today

Meal Plan

Shopping

Principles

Weight

Day Streak

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Today's Meals

Tracking Doesn't Mean Obsessing

Write down what you roughly ate during the day. At night, spend 5 mins filling out your app. Done.

The Log Prep Hack

Create your regular meals as saved meals in your app. Chicken & rice? Save it. Eggs on toast? Save it. Now you just tap instead of typing every time.

Unlike meal prep (weekly), you do this ONCE per meal. Forever. 10 minutes of setup = months of easy tracking. Highest return on effort you'll ever get.

Close enough beats perfect. Perfect kills consistency.

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Today's Non-Negotiables

Hit 6 of 8 = successful day. That's the bar.

Breakfast with eggs Eggs = protein. No eggs in morning = you won't eat them later.

Solid lunch Protein + carb + something green. Not a sausage roll.

Solid dinner Protein + carb + veg. Check the meal plan or build your own.

Protein shake Mix with water or milk. 30 seconds. No excuse.

2 litres of water Keep a bottle with you. Fill it 4 times. Done.

Vegetables with at least 1 meal Any veg. Frozen counts. Side salad counts. Just get it in.

No liquid calories Water, sparkling water, or diet drinks only. Never drink your calories.

Log your meals Jot it down rough, fill the app later. 5 mins max.

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Water Tracker

Tap a glass each time you finish 500ml

of 2L target

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Supplements

Tick them off as you take them

Whey Protein 1 scoop daily. Easy way to hit protein target.

Creatine 5g daily, any time. Helps muscle/strength. Cheap. Works.

Ashwagandha 300-600mg daily. Reduces stress and cortisol.

Electrolytes Add to water. Sodium, potassium, magnesium. Better hydration.

Magnesium 300-400mg before bed. Better sleep and recovery.

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Work Morning Routine

Do this before you leave the house

Drink Water
Go cook your eggs (scrambled = fastest, 6-8 mins) or protein shake if rushing
Pack your bag - lunch + afternoon snack (protein bar/banana) + water bottle
You're ready for work

No time for eggs? Grab a protein shake + banana. Still counts as breakfast.

5 out of 7 = WIN

You don't need a perfect day. Hit 5 checkboxes and you've won.
That's the minimum. Not 7. Not 6. Five.

Missed one? Still a good day. Missed two? Still a good day. Keep going.

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Your 3-Day Rotation

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Day 1

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Day 2

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Day 3

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Day 4

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Weekly Shopping List

For your 3-day rotation

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Proteins

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Carbs

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Fats & Extras

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Fruits & Vegetables

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Pantry & Sauces

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The 6 Golden Principles

Eating out? Follow these. No thinking required.

The "Protein Anchor"

Never order a meal where carbs are the main event. Scan for "Chicken", "Beef", "Fish". If portion is small, pay for extra meat.

The "Adjective Game"

Avoid: Crispy, Battered, Breaded, Creamy, Smothered
Choose: Grilled, Steamed, Roasted, Blackened, Baked

Sauce Sovereignty

Sauce "On the Side" always. Dip your fork, don't pour. Chefs drown food in butter/sugar/oil.

One Carb Source Law

Pick your poison, but pick ONE. Burger Bun OR Chips. Rice OR Naan. Never both.

The "Beige Alert"

If the plate is one colour (beige), you're in trouble. Force green onto the plate (side salad/veg) and eat it first.

Liquid Sniper Defense

Don't drink your calories. Water, Sparkling Water, or Diet Soda only. Save the beer for special occasions.

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Build Any Meal

The simple formula that always works

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Protein

Chicken, Beef, Fish, Eggs

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Carbs

Rice, Potato, Pasta, Bread

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Veg

Any vegetables you like

Every meal follows this pattern. Mix and match. Done.

🛞 The "Flat Tire" Rule

Why one snack changes nothing.

If you were driving and got one flat tire, would you get out and slash the other three?

Of course not. You change it and keep driving.

Eating a brownie is just a flat tire. Don't set the car on fire.

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Amateur vs Pro Mindset

Same situation. Different response.

Amateur Mindset

"I ate a brownie. Day ruined. I'll order pizza and start again Monday."

Pro Mindset

"That was delicious. Calories slightly up. I'll eat a normal dinner and wake up on track."

"One salad doesn't make you skinny.
One pastry doesn't make you fat."

Wipe the crumbs off. Get back to the plan.

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The Meal Prep Philosophy

The non-negotiable foundation.

"YOU NEED SOMETHING PACKED. THIS IS NOT NEGOTIABLE."

When your food is ready, decisions disappear. No willpower needed.

The 3-Meal Method:

Prepare 3 meals instead of 1. You're already in the kitchen. Bang one meal. Bang two. Bang three. And you're done.

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Supplements

What to take and why

Whey Protein 1 scoop daily. Easy way to hit protein target.

Creatine 5g daily, any time. Helps muscle/strength. Cheap. Works.

Ashwagandha 300-600mg daily. Reduces stress and cortisol.

Electrolytes Add to water. Sodium, potassium, magnesium. Better hydration.

Magnesium 300-400mg before bed. Better sleep and recovery.

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Log Your Weight

Track progress, not perfection

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