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Fitness and performance meal plan

Improve Performance

Meal Plan

Designed to meet your daily nutrient requirements, whilst optimising your performance and supporting recovery.

Our Improve Performance Meal Plan has been created based on the latest scientific, evidence-based approach towards health, fitness and nutrition.

Achieve your training goals with Australia’s healthiest prepared meals.

For athletes who are wanting to improve their power, speed, flexibility and endurance, all whilst burning body fat and increasing lean muscle mass, this is the plan for you.

Our chef designed meals will meet your daily macro and micro nutrients in sufficient quantities, aimed at enhancing your nutrient absorption through wholefood carbohydrates, natural sources of protein, healthy essential fatty acids and an abundance of antioxidants, vitamins and minerals.

As every lifestyle is different, simply review the meal plan below and swap any meals, with the carefully selected options, to create your personalised meal plan for the week ahead. 
This flexible and balanced approach to nutrition, allows you to track your calories and modify your plan to suit your individual needs.
We encourage fresh daily smoothies either as a snack or breakfast option, using the produce from your seasonal fruit box. For your daily smoothie recipes, please check out our signature smoothie recipes here.

For how many days would you like this plan?

Review & customize your personal meal plan.

Day 1

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Nourish Breakfast Bowl
249.7
Calories
Cal
10.7
Protein
P (g)
35.9
Carbs
C (g)
4.8
Fat
F (g)
Nourish Breakfast Bowl

Lunch
Red Lentil Dahl
440
Calories
Cal
24.87
Protein
P (g)
59.6
Carbs
C (g)
7.2
Fat
F (g)
Red Lentil Dahl

Dinner
Supercharged Protein Bolognese
493
Calories
Cal
45.4
Protein
P (g)
77.9
Carbs
C (g)
5.7
Fat
F (g)
Supercharged Protein Bolognese

Side
Potato Mash Energy Pack
329
Calories
Cal
12.1
Protein
P (g)
46.6
Carbs
C (g)
6.9
Fat
F (g)
Potato Mash Energy Pack

Day 2

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Tofu Scramble and Mash
430
Calories
Cal
30.4
Protein
P (g)
34.2
Carbs
C (g)
16.7
Fat
F (g)
Tofu Scramble and Mash

Lunch
Roast Beetroot and Quinoa Salad
493.7
Calories
Cal
15.7
Protein
P (g)
76.77
Carbs
C (g)
15.5
Fat
F (g)
Roast Beetroot & Quinoa Salad

Dinner
Potato Bake
455
Calories
Cal
12.7
Protein
P (g)
62.3
Carbs
C (g)
19.8
Fat
F (g)
Potato Bake

Side
Vitality Veggie Pack
130
Calories
Cal
6.9
Protein
P (g)
18.7
Carbs
C (g)
1
Fat
F (g)
Vitality Veggie Pack

Day 3

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Mexican Burrito Bowl
365
Calories
Cal
15.5
Protein
P (g)
73.4
Carbs
C (g)
2.6
Fat
F (g)
Mexican Burrito Bowl

Lunch
Butter Tofu Makhani
534.2
Calories
Cal
24
Protein
P (g)
58.9
Carbs
C (g)
26.16
Fat
F (g)
Butter Tofu Makhani

Dinner
Ginger Sesame Noodles
314
Calories
Cal
25.2
Protein
P (g)
35.6
Carbs
C (g)
7.8
Fat
F (g)
Sesame & Ginger Noodles

Side
Potato Mash Energy Pack
329
Calories
Cal
12.1
Protein
P (g)
46.6
Carbs
C (g)
6.9
Fat
F (g)
Potato Mash Energy Pack

Day 4

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Zen Berry Chia Pudding
408
Calories
Cal
11.4
Protein
P (g)
46.8
Carbs
C (g)
22.2
Fat
F (g)
Zen Berry Chia Pudding

Lunch
Green Ginger Tofu Stirfry
261
Calories
Cal
22.8
Protein
P (g)
23.6
Carbs
C (g)
9.4
Fat
F (g)
Green Ginger Tofu Stirfry

Dinner
Pumpkin Korma
381
Calories
Cal
8
Protein
P (g)
52.84
Carbs
C (g)
17.91
Fat
F (g)
Pumpkin Korma

Side
Mexican Beans Protein Pack
312.44
Calories
Cal
16.91
Protein
P (g)
61.38
Carbs
C (g)
1.52
Fat
F (g)
Mexican Beans Protein Pack

Day 5

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Tofu Scramble and Mash
430
Calories
Cal
30.4
Protein
P (g)
34.2
Carbs
C (g)
16.7
Fat
F (g)
Tofu Scramble and Mash

Lunch
Creamy Pumpkin and Herb Pasta
539.6
Calories
Cal
14.2
Protein
P (g)
97.8
Carbs
C (g)
13.3
Fat
F (g)
Creamy Pumpkin & Herb Pasta

Dinner
Baked Shepherd's Pie
336
Calories
Cal
15.2
Protein
P (g)
47.6
Carbs
C (g)
5.1
Fat
F (g)
Baked Shepherd's Pie

Side
Vitality Veggie Pack
130
Calories
Cal
6.9
Protein
P (g)
18.7
Carbs
C (g)
1
Fat
F (g)
Vitality Veggie Pack

Day 6

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Nourish Breakfast Bowl
249.7
Calories
Cal
10.7
Protein
P (g)
35.9
Carbs
C (g)
4.8
Fat
F (g)
Nourish Breakfast Bowl

Lunch
Olive White Bean Pasta
433
Calories
Cal
13.1
Protein
P (g)
66
Carbs
C (g)
9.4
Fat
F (g)
Olive & White Bean Pasta

Dinner
Creamy Dan Dan Noodles
490
Calories
Cal
35.3
Protein
P (g)
56.3
Carbs
C (g)
20.5
Fat
F (g)
Creamy Dan Dan Noodles

Side
Mexican Beans Protein Pack
312.44
Calories
Cal
16.91
Protein
P (g)
61.38
Carbs
C (g)
1.52
Fat
F (g)
Mexican Beans Protein Pack

Day 7

  • CALS 0
  • Protein 0G
  • Carbs 0G
  • fat 0G
Breakfast
Ginger Sesame Noodles
314
Calories
Cal
25.2
Protein
P (g)
35.6
Carbs
C (g)
7.8
Fat
F (g)
Sesame & Ginger Noodles

Lunch
Pumpkin & Caramelised Onion Salad
209
Calories
Cal
9.5
Protein
P (g)
33.6
Carbs
C (g)
7
Fat
F (g)
Pumpkin & Caramelised Onion Salad

Dinner
Rosemary Lentil Mushroom Stew
406
Calories
Cal
26.97
Protein
P (g)
70.94
Carbs
C (g)
2.78
Fat
F (g)
Rosemary Lentil Mushroom Stew

Side
Satay Tofu Protein Pack
570
Calories
Cal
35.1
Protein
P (g)
17.1
Carbs
C (g)
33.3
Fat
F (g)
Satay Tofu Protein Pack

For The Week

Produce Box
Fruit Box
Fruit Box

Snack
B12 Cacao Berry Bites
141
Calories
Cal
3
Protein
P (g)
15
Carbs
C (g)
6.9
Fat
F (g)
B12 Cacao Berry Bites

Nuts
Activated Mixed Nuts
1964
Calories
Cal
45.6
Protein
P (g)
19.2
Carbs
C (g)
187.5
Fat
F (g)
Activated Mixed Nuts

Smoothie Booster

Add A Smoothie Booster

Choose from a selection.

Your Meal Plan Summary

Improved Performance Meal Plan (7 Days)
$0.00
  • Includes "28" prepared meals
  • Includes a box of fresh fruits and leafy greens for daily smoothies and snacks
  • Includes daily B12 snack bites
  • Includes a months supply of Smoothie Booster - For Iodine, B12, and Vit D3
Your Total
$0.00

Our Improve Performance Meal Plan has been designed to fuel your body during high intensity and endurance based activities, whilst working to repair and nourish your muscles and cells, post performance.
A diet direct from plant-based whole-foods, particularly healthy carbohydrates, moderate amounts of protein and small amounts of fat is ideal for athletic performance, recovery and overall health and well-being.
As calorie requirements will vary dramatically based on your age, sex, weight, activity levels, medical history ect. We recommend you consult your healthcare practitioner for professional advice about your nutritional requirements, as everybody is different.
*To get the best results, we recommend daily exercise as per the national guidelines for Physical Activity. We also believe it is important to eat a diet encompassing a variety of plant-based wholefoods, both cooked and raw. This includes a Vitamin B12 supplement, a range of fruits, vegetables, beans, nuts, legumes, seeds and grains.
Our meal plans intend to empower your lifestyle and support your training goals, allowing more time for the things you love!

Meals

×
Baked Shepherd's Pie
336
Calories
Cal
15.2
Protein
P (g)
47.6
Carbs
C (g)
5.1
Fat
F (g)
Baked Shepherd's Pie

Potato Bake
455
Calories
Cal
12.7
Protein
P (g)
62.3
Carbs
C (g)
19.8
Fat
F (g)
Potato Bake

Mexican Burrito Bowl
365
Calories
Cal
15.5
Protein
P (g)
73.4
Carbs
C (g)
2.6
Fat
F (g)
Mexican Burrito Bowl

Red Lentil Dahl
440
Calories
Cal
24.87
Protein
P (g)
59.6
Carbs
C (g)
7.2
Fat
F (g)
Red Lentil Dahl

Creamy Pumpkin and Herb Pasta
539.6
Calories
Cal
14.2
Protein
P (g)
97.8
Carbs
C (g)
13.3
Fat
F (g)
Creamy Pumpkin & Herb Pasta

Pumpkin Korma
381
Calories
Cal
8
Protein
P (g)
52.84
Carbs
C (g)
17.91
Fat
F (g)
Pumpkin Korma

Ginger Sesame Noodles
314
Calories
Cal
25.2
Protein
P (g)
35.6
Carbs
C (g)
7.8
Fat
F (g)
Sesame & Ginger Noodles

Supercharged Protein Bolognese
493
Calories
Cal
45.4
Protein
P (g)
77.9
Carbs
C (g)
5.7
Fat
F (g)
Supercharged Protein Bolognese

Butter Tofu Makhani
534.2
Calories
Cal
24
Protein
P (g)
58.9
Carbs
C (g)
26.16
Fat
F (g)
Butter Tofu Makhani

Roast Beetroot and Quinoa Salad
493.7
Calories
Cal
15.7
Protein
P (g)
76.77
Carbs
C (g)
15.5
Fat
F (g)
Roast Beetroot & Quinoa Salad

Creamy Dan Dan Noodles
490
Calories
Cal
35.3
Protein
P (g)
56.3
Carbs
C (g)
20.5
Fat
F (g)
Creamy Dan Dan Noodles

Green Ginger Tofu Stirfry
261
Calories
Cal
22.8
Protein
P (g)
23.6
Carbs
C (g)
9.4
Fat
F (g)
Green Ginger Tofu Stirfry

Olive White Bean Pasta
433
Calories
Cal
13.1
Protein
P (g)
66
Carbs
C (g)
9.4
Fat
F (g)
Olive & White Bean Pasta

Mushroom Ragu w Cheesy Polenta
259
Calories
Cal
12.1
Protein
P (g)
53.5
Carbs
C (g)
1.5
Fat
F (g)
Mushroom Ragu w/ Cheesy Polenta

Pumpkin & Caramelised Onion Salad
209
Calories
Cal
9.5
Protein
P (g)
33.6
Carbs
C (g)
7
Fat
F (g)
Pumpkin & Caramelised Onion Salad

Soups

Rosemary Lentil Mushroom Stew
406
Calories
Cal
26.97
Protein
P (g)
70.94
Carbs
C (g)
2.78
Fat
F (g)
Rosemary Lentil Mushroom Stew

Breakfast

×
Nourish Breakfast Bowl
249.7
Calories
Cal
10.7
Protein
P (g)
35.9
Carbs
C (g)
4.8
Fat
F (g)
Nourish Breakfast Bowl

Tofu Scramble and Mash
430
Calories
Cal
30.4
Protein
P (g)
34.2
Carbs
C (g)
16.7
Fat
F (g)
Tofu Scramble and Mash

Zen Berry Chia Pudding
408
Calories
Cal
11.4
Protein
P (g)
46.8
Carbs
C (g)
22.2
Fat
F (g)
Zen Berry Chia Pudding

Sides

×
Potato Mash Energy Pack
329
Calories
Cal
12.1
Protein
P (g)
46.6
Carbs
C (g)
6.9
Fat
F (g)
Potato Mash Energy Pack

Mexican Beans Protein Pack
312.44
Calories
Cal
16.91
Protein
P (g)
61.38
Carbs
C (g)
1.52
Fat
F (g)
Mexican Beans Protein Pack

Vitality Veggie Pack
130
Calories
Cal
6.9
Protein
P (g)
18.7
Carbs
C (g)
1
Fat
F (g)
Vitality Veggie Pack

Satay Tofu Protein Pack
570
Calories
Cal
35.1
Protein
P (g)
17.1
Carbs
C (g)
33.3
Fat
F (g)
Satay Tofu Protein Pack

Produce Box

×
Fruit Box
Fruit Box

Snacks

×
B12 Cacao Berry Bites
141
Calories
Cal
3
Protein
P (g)
15
Carbs
C (g)
6.9
Fat
F (g)
B12 Cacao Berry Bites

B12 Cacao Peanut Bites
165
Calories
Cal
4.7
Protein
P (g)
10.3
Carbs
C (g)
10.7
Fat
F (g)
B12 Cacao Peanut Bites

B12 Salted Caramel Bites
147
Calories
Cal
3.3
Protein
P (g)
13.5
Carbs
C (g)
8.7
Fat
F (g)
B12 Salted Caramel Bites

B12 Nutella Bites
144
Calories
Cal
3.1
Protein
P (g)
8.1
Carbs
C (g)
10.3
Fat
F (g)
B12 Choc Hazelnut Bites

Nuts

×
Activated Mixed Nuts
1964
Calories
Cal
45.6
Protein
P (g)
19.2
Carbs
C (g)
187.5
Fat
F (g)
Activated Mixed Nuts

Activated Spicy Cashews
1520
Calories
Cal
45
Protein
P (g)
47.4
Carbs
C (g)
126
Fat
F (g)
Activated Spicy Cashews

Activated Trail Blend
1659
Calories
Cal
50.1
Protein
P (g)
63
Carbs
C (g)
132.9
Fat
F (g)
Activated Trail Blend

Activated Walnuts
2084
Calories
Cal
42.2
Protein
P (g)
9
Carbs
C (g)
207.6
Fat
F (g)
Activated Walnuts

Activated Salad Mix
1593
Calories
Cal
57
Protein
P (g)
58.8
Carbs
C (g)
120
Fat
F (g)
Activated Salad Mix

Brazil Nuts
2071
Calories
Cal
43.2
Protein
P (g)
7.2
Carbs
C (g)
205.5
Fat
F (g)
Activated Brazil Nuts

Activated Almonds
1798.2
Calories
Cal
58.5
Protein
P (g)
14.4
Carbs
C (g)
164.1
Fat
F (g)
Activated Almonds

Activated Seed Mix
1518
Calories
Cal
57
Protein
P (g)
72.9
Carbs
C (g)
105
Fat
F (g)
Activated Seed Mix

Activated Cashews
1751
Calories
Cal
51
Protein
P (g)
50.4
Carbs
C (g)
147.6
Fat
F (g)
Activated Cashew Nuts

Smoothie Booster

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