Each Flex Food Life meal plan gives you complete, macro-calculated menu days with breakfast, lunch, dinner and snacks, plus the practical tools to make following the plan easier.

Depending on the plan you choose, you’ll receive:

• complete menu days with calories and macros already calculated

• high-protein meals, snacks and soul foods

• step-by-step recipes

• weekly shopping lists

• meal-prep guidance

• guidance for making like-for-like food swaps

• practical support for eating out, family meals and real life

• a progress tracker

• instant digital PDF delivery

The 6-week plans include six complete menu days, with one menu to follow each week.

The 8-week plans include eight complete menu days, with one menu to follow each week, plus two additional menu days, metric and US measurements and international product alternatives.

The menus are designed to be repeated through the week to make meal prep, shopping and decision-making simpler.

Don’t automatically choose the lowest calorie option because you think it will get you results faster.

Your energy needs depend on factors such as your current intake, body size, activity, training and goals.

If you’re unsure, complete my free Macros Assessment before purchasing. I’ll review your information and recommend an appropriate starting point.

The 6-week range is available from 1600–2100 calories and the 8-week range is available from 1600–2000 calories..

If you want an instant calculator hop onto the Calorie Deficit Calculator (Healthy Eater).

The 6-week plans are the simpler, lower-cost option. They include six complete menu days, metric measurements and products readily available in Australia.

The 8-week plans are the expanded option. They include eight complete menu days, more meal variety, metric and US measurements and additional ingredient alternatives for customers shopping outside Australia.

Both ranges include macro-calculated meals, shopping lists and practical guidance to make following the plan simple.

No. If you follow the portions and meals as written, the calories and macros have already been calculated for you.

A digital food scale is useful for portioning ingredients accurately.

You may choose to use an app such as MyFitnessPal if you want to make your own food swaps or build meals outside the plan, but daily tracking is not required to follow the plan as written.

The exact meals vary between the 6-week and 8-week plans, but you can expect everyday foods rather than traditional “diet food”.

Examples across the range include Breakfast McMuffins, yoghurt and granola, bagels, pancakes, pasta, poke bowls, loaded potato bowls, chicken wraps, burgers, butter chicken, pizza, curries, gnocchi and paella.

Snacks and desserts can include fruit, yoghurt, popcorn, chocolate, brownies, ice cream and other soul foods.

You can preview the individual product images before purchasing to see exactly what’s included in that plan.

Calories and macros are calculated for each recipe and complete menu day.

The plans are designed to prioritise protein while also including carbohydrates, fats, fruit, vegetables and fibre-rich foods.

I don’t recommend choosing a plan based on a fixed macro percentage alone. The more important starting point is selecting an appropriate calorie level and following the portions provided.

Yes. The plans are designed to allow some flexibility.

Where possible, choose a replacement with a similar calorie and macro profile so the overall menu stays reasonably close to the original.

The plans include food-swap guidance and you can also use my Protein Swap Guide if you need extra help.

If you have allergies or intolerances, please check all ingredient labels and make sure any substitutions are appropriate for your individual needs. These plans are not specifically designed for allergy management.

Yes.

The 8-week plans are the easiest option for international customers because they include metric and US measurements plus international ingredient alternatives.

The 6-week plans use metric measurements and products readily available in Australia, so international customers may need to make some substitutions depending on what is available locally.

Your meal plan is a digital PDF.

After purchase, a download link will be sent to the email address you provide at checkout. Download the file and save it to your device so you can access it whenever you need it.

The PDF is for your personal use and must not be copied, shared or distributed.

Because these are instant digital products, change-of-mind refunds are generally not available once the file has been accessed or downloaded. This does not affect any rights you may have under Australian Consumer Law.

If you’re unsure about your calorie level, complete the free Macros Assessment before purchasing so I can recommend an appropriate starting point.

If you want guidance based on your current diet, goals and lifestyle, my Build My Diet Assessment is the better starting point.

If you want ongoing support, personalised adjustments, education and accountability, take a look at my 1:1 Nutrition Coaching.

The ready-made meal plans are best suited to someone who wants straightforward structure without ongoing coaching.