Program Contents
A week-by-week breakdown of what we’ll be covering
Week 1: The Foundations of Healthy Eating
We start with the truth about healthy eating—no fads, no confusion. We’ll bust common nutrition myths, cover essential nutrition basics, and set you up for success with simple, realistic changes you can make immediately.
Myth-busting: Carbs, fats, and other food rules—what’s fact vs fiction?
The key nutrition principles that actually matter (and what doesn’t!)
Your first small but powerful challenge—choose from 3 simple actions
Weekly spotlight recipe + video tutorial to put it into practice
Week 2: Mastering Quick & Easy Meals
By the end of this week, you’ll know how to make healthy meals happen, even on your busiest days. No more overthinking, no more spending ages in the kitchen—just simple, delicious meals in 15 minutes or less.
The 15-Minute Meal Formula – Build quick, balanced meals with ease
The No-Recipe Method – Simple meal templates to make cooking effortless
Time-Saving Hacks – Smart cooking techniques to cut prep time
Troubleshooting & Support – Overcome struggles and find solutions together
Weekly Spotlight Recipe – A quick, delicious dish to put into practice
Week 3: Stress-Free Meal Planning
This week, we’re dipping our toe into the world of meal planning—keeping it simple, & flexible, without rigid schedules or overcomplicated prep.
The 10-Minute Meal Planner – A quick, flexible way to map out your meals
Smart Grocery Shopping – Simple strategies to save time and reduce waste
Intro to Batch Cooking – Cook once, eat again, and again… and again
The 30-Plant Challenge – Boost nutrition with more variety in your meals
Weekly Spotlight Recipe – A batch-cooking-friendly dish to put into practice
Week 4: Smarter Meal Prep
This week, we’re making meal prep simple, flexible, and delicious. No all-day cooking marathons—just practical strategies that work for you.
The 3 Levels of Meal Prep – find out which one works for your lifestyle
Power Hour Meal Prep – Prep 3-4 days’ worth of meals in just 1 hour!
Smart Grocery Shopping – Shop with efficiency and less waste
Keeping it fresh – Avoid food boredom and keep meals exciting when prepping
Weekly Spotlight Recipe – A meal-prep friendly dish to put into practice
Week 5: Creativity & Flavour
This week, we’re breaking free from repetitive meals and adding variety without extra effort. You’ll learn how to switch up flavors, reinvent leftovers, and introduce new ingredients.
The Flavor Formula – Transform meals with spices, sauces & simple swaps
Fridge-Raid Meals – Creative ways to use up what’s in your fridge and turn leftovers into something new
Cooking Outside Your Comfort Zone – How to introduce new ingredients & cuisines with ease
Weekly Spotlight Recipe – A flexible dish designed for multiple variations
Week 6: Keeping It Real
This week, we’re making sure everything you’ve learned actually sticks. You’ll refine your approach, adapt what works for you, and create a real-life plan to keep eating well.
The All-or-Nothing Trap – How to stay on track without aiming for perfection
Adapting Your Framework – Fine-tune your meal planning, prep & shopping systems
After the Program – What the next 12 weeks (or year!) could look like & how to stay motivated
Reflect & Troubleshoot – What worked for you? What didn’t? Let’s tweak your approach
Weekly Spotlight Recipe – A flexible, foolproof meal for busy days
