We take an 80-20 approach to food choices. The first 80% of your daily food choices should involve lean protein sources, fruits, vegetables and nutrient-dense foods. The remaining 20% is for the foods you love and enjoy 😍

Self-tracking is adding all the foods you eat each day into your food diary in order to track calories and macros. We encourage self-tracking every day to help build the habit of keeping yourself accountable. Also following a meal plan for 7-days a week isn't always sustainable.

Whilst self-tracking you will be developing an appreciation for the nutritional elements in the foods you eat. You will also come to appreciate that balance is key to a healthy relationship with food 🚀

Follow the below guidelines, as each macronutrient has its own daily requirements.

Get within 40 calories of your calorie goal (+/-). No more, no less. If you eat less, it will affect your energy levels. You should not go over your calories in an attempt to hit your macronutrient targets. You will get better at hitting your targets each day as time goes by. It's a practised skill like any other.

Get within a minimum of 20 grams of your daily protein goal (+/-). There is no maximum of protein intake, just as long as you're meeting your other goals and remaining within calories.

We recommend keeping your fats between 20 grams (+/-).

The minimum you should reach should be 10 grams off your daily target. There's no maximum limit to fibre as it won't hinder your overall results - as long as you're remaining within your calorie target!

After you have hit your protein, fats and fibre daily targets, make up the rest of your calorie target with carbs. Your carbs don't need to be within any particular range if you follow this method.

While we don't recommend any in particular, just make sure any pre-workouts, shakes, or supplements are tracked in your diary.

Black coffee and tea can be consumed without tracking, as they don't contain calories.

Feel free to add a dash of skim milk if you like. Anything more than a dash e.g. skim milk lattes or other milk-based coffees will need to be tracked in your food diary.

You can use calorie-free sweeteners such as Equal or Stevia as well. These don't add any calories to your daily calorie goal. Diet cordial or soda drinks with less than 5 calories per serving can be consumed without tracking, but we advise against excessive consumption.

Fruit and vegetables that are considered low-calorie don't need to be weighed.

These include lettuce, tomato, onion, cucumber, watermelon etc. Use these in quantities that suit the meal you're making.

Higher-calorie fruits and vegetables should be weighed. These include avocado, grapes, mango, potato (white/sweet), etc.

Always weigh your food raw unless stated on the ingredient on the app - i.e pasta (weighed cooked).

You can check your caloric and macronutrient consumption in the app via: