Each plan includes complete days of eating with breakfast, lunch, dinner and snacks, plus:

• Calories and macros calculated for each recipe

• Step-by-step recipes and portion sizes

• A shopping list for each menu

• Meal-prep and food-swap guidance

• Familiar meals, snacks and desserts

The 6-week plan includes six complete daily menus (18 main recipes), while the 8-week plan includes eight (24 main recipes plus additional dessert recipes).

You can repeat or rotate these menus throughout the plan. You won't receive a different menu for every single day.

Both are digital PDFs you can download and keep.

6-Week | AU friendly: A simpler, lower-cost option featuring six complete menus, Australian supermarket products and metric measurements.

8-Week | AU + US friendly: Eight complete menus, more recipe variety, additional guidance, metric and US measurements and US-friendly product alternatives.

Both take care of your meal planning, portions and macros.

Don't automatically choose the lowest calorie option. Your needs depend on your body size, activity, training, current intake and goals.

The 6-week range offers 1,600–2,100 calories. The 8-week range offers 1,600–2,000 calories.

These are ready-made plans, not personalised calorie prescriptions.

If you're unsure, complete my free Macros Assessment and I'll review your details to recommend an estimated starting target.

Not in an app. The calories and macros have already been calculated for you.

You'll need to measure your ingredients and follow the portions provided. A digital kitchen scale makes this easier.

If you want to make additional swaps or create your own meals, an app such as MyFitnessPal can help you check the nutritional differences.

Think everyday meals you'll actually look forward to eating.

Depending on the plan, you'll find breakfast bagels, pancakes, pasta, poke bowls, loaded potatoes, chicken wraps, burgers, butter chicken, pizza, curries and gnocchi.

Snacks and treats are included too, with options such as chocolate, brownies, yoghurt and ice cream.

You can preview sample menus and recipes before purchasing.

Yes. You can move meals around within a complete menu day or make like-for-like ingredient swaps.

Aim for similar calories and macros, particularly protein, so your overall intake remains reasonably close to the original.

The plans include basic swap guidance. My separate Protein Swap Guide is also available if you'd like more help.

If you have allergies or intolerances, check the ingredients carefully. These plans aren't specifically designed for individual dietary restrictions.

Yes. The 8-week range is the better option for US customers, with metric and US measurements plus international ingredient and brand alternatives.

The 6-week range is designed primarily around Australian supermarket products and metric measurements. International customers may need to make additional substitutions.

After purchasing, you'll receive an email with a link to download your PDF.

Save it to your phone, tablet or computer so you can refer to it whenever you need it.

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

As these are digital downloads, change-of-mind refunds are generally not offered.

This doesn't affect your rights under Australian Consumer Law.

If you're unsure which calorie option to purchase, I'd recommend completing my free Macros Assessment first.

If you'd prefer recommendations based on your current eating habits, goals and lifestyle, start with my Build My Diet Assessment.

For ongoing support, personalised adjustments and accountability, explore FLEX Nutrition Coaching.

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