This plan is set up based around calorie intake and macronutrient splits. The first goal to hit is your calorie intake, we have 3 plans a 1200kcal, 1600kcal and a 2000kcal plan. Your trainer will advise on which plan is right for you.

Eating regular meals throughout the day has been proven to be the most effective way to reduce bodyfat however if this doesn’t fit into your schedule you aren’t doomed. An easy way to plan your food is divide your calorie intake by how many meals you will be consuming so for example the sample plan below is based on 4 feedings per day so at 1200kcals 4 meals would equal 300calories. You can do this for your macronutrients also for example 120g of protein divided by 4 equals 30g per meal.

Now we have outlined good habits and the bare bones of the plan I am going to give you some meal plan ideas. Below are examples of your calorie and macro intake. You can mix and match and substitute proteins and veg no problem – be careful to switch like for like and be mindful of calorie content. One plan is set up around someone with little prep time and busy schedule the other someone with a little more time or maybe the weekend.