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What does 1900 calories actually look like?
Probably a lot more like normal food than you’re expecting.
Think Breakfast McMuffins, chicken pad Thai, creamy salmon gnocchi, butter chicken pizza, Big Mac bowls and plenty of fruit, vegetables, protein-rich foods and fibre along the way.
And yes, there’s dessert every week.
This isn’t just about hitting a calorie number. The meals are designed to show you what balanced eating can look like, with nourishing foods and your soul foods living in the same plan.
How the 8 weeks works:
Purchase the plan and your PDF download link will arrive in your inbox within minutes.
1. Pick a day and follow it as written.
The calories and macros are already calculated, so there’s no daily tracking required.
2. Rotate the 8 menu days across the 8 weeks.
Repeat your favourites as often as you like or use the included swap guide when you want a change.
3. Shop with normal ingredients.
The plan uses everyday supermarket foods, with metric and US measurements plus alternatives where products differ between countries.
That’s it. The planning and numbers are already done for you.
What’s inside your plan:
• 8 high-protein, macro-balanced menu days to rotate across 8 weeks
• Breakfast, lunch, dinner, snacks and dessert
• Calories and macros already calculated
• Weekly shopping lists
• Simple food-swap guidance
• Australian and international ingredient alternatives
• Meal-prep guidance
• Practical tips for eating out, alcohol and family meals
• 8-week progress tracker
• Measurements in grams and ounces
• Instant PDF download
⭐⭐⭐⭐⭐ What women are saying:
“I don’t feel as though I am on a ‘diet’ rather navigating life with wiser choices through your education and guidance, enjoying what I like and untracking sometimes without feeling guilty” – Belinda
“The recipes are super easy! I cannot get over the generous serving sizes, so I find myself less snacky.” – Moira
“I am proud that I will achieve what I set out to achieve without depriving myself or eating 1000 cal a day. Thank you this is more motivation.” –
Not sure 1900 calories is right for you?
Don’t automatically choose the lowest calorie plan because you think it will get you there faster.
Your needs depend on your current intake, body size, activity, training and goals, so 1900 calories won’t be right for everyone.
Complete my free Macros Assessment first and I’ll look at your information and recommend an appropriate starting point before you buy. Meal plans are available from 1600 to 2000 calories.
Hi, I’m Maria
I’m a Nationally Recognised Nutritionist (NRN), registered with Nutrition Council Australia and qualified with the 11046NAT Certificate IV in Nutrition.
I created these plans because I spent years believing that changing my body meant eating less, cutting foods out and starting again every Monday.
I wanted to create the kind of structure I wish I’d had: proper meals, clear portions and room for the foods that make life enjoyable.
Coach Maria
Founder, Flex Food Life
Need a hand?
For ingredient swaps, use the guidance inside the plan or my Protein Swap Guide. For anything else, check the FAQs on the Shop page or email maria@flexfoodlife.com.
Important information:
This meal plan is a general educational resource designed for generally healthy adults. It is not individually tailored nutrition or medical nutrition therapy and individual energy and nutrition requirements vary.
If you have a medical condition, are pregnant or breastfeeding or require nutrition support for a diagnosed condition, please seek advice from an appropriately qualified healthcare professional before using a general meal plan. Please check ingredient labels and ensure any substitutions are suitable for your own allergies or intolerances.
Digital downloads: As this is an instant digital product, 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.