7 Days of Real Life Eating Guide
What you get inside
Seven days of simple, high-protein meal ideas using everyday foods that fit around a busy life.
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Breakfasts, lunches, dinners and snacks
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Suggested portions to give you a starting point
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Example daily calorie and protein, carbohydrate and fat totals
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Familiar meals, including bagels, wraps, pasta and burgers
A starting point you can build on
Knowing you want to eat better is one thing. Knowing what to actually put on your plate is another.
This guide gives you a structure to work from, helping you turn good intentions into meals you can shop for, prepare and enjoy. Use the ideas, repeat your favourites and build a routine that works for you.
Less guesswork. More structure.
Having a plan means fewer last-minute decisions when you’re busy, tired or hungry.
It can help you organise your shopping, make sure you have meals available and spread protein throughout your day. You don’t need to follow every day perfectly—having a few reliable meals is a useful place to start.
Track your food. Understand your intake.
Logging the foods and portions you actually eat helps you see how your intake compares with your own calorie and macro targets.
From there, you can adjust portions or ingredients to better suit your goal. Track your own brands, swaps and extras too, as these will change the totals.
The portions in this guide are examples, rather than targets everyone should follow.
Make the meals your own
Don’t like salmon? Swap it for another protein source.
Prefer rice to pasta? Change it.
Choose fruit and vegetables you enjoy, repeat meals you love and adjust portions to suit your needs.
Keep the basic structure, then make it work for your tastes, budget and routine.
Different ingredients have different calories and macros, so log your swaps if you’re tracking.