Introducing Protein & Carbohydrates

Protein and carbohydrates are two essential macronutrients, serving as the foundation of a balanced diet, each playing distinct yet vital roles in fuelling our bodies.

Protein

Protein is an essential nutrient, providing the building blocks for tissue and muscle maintenance and repair. It also supports vital bodily functions, including hair growth, immune response, enzyme synthesis, and hormone regulation.

Our protein needs vary across different ages and stages of life, influenced by our age, gender, physical activity and lifestyle changes such as pregnancy, lactation, or illnesses. It is important to understand your individual protein needs, to ensure you are consuming adequate amounts to fuel your body and support bodily processes.  

Protein Requirements

The Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8g protein per kg of body weight (BW) per day. 

• Pregnancy and breastfeeding: 10 g/day over the Recommended Dietary Allowance (RDA) for protein
• Athletes and active people: 1.2-1.6g protein per kg of body weight per day

This is a guide, and will vary based on the individual’s level of physical activity and individual needs.

High Protein Swaps

If you are looking to increase your protein, struggling to consume enough protein, or maybe are cooking for someone else in the family who requires additional protein, due to their size or training program, here are some helpful high-protein swaps to consider for your meals.

• Swap rice for quinoa 
• Swap plain yoghurt for greek yoghurt 
• Swap chips for roasted chickpeas or edamame (frozen or fresh)

High Protein Recipes

If you are following a Fluidform meal plan, and looking for high-protein recipe swaps for yourself or someone in the family, we recommend the following:

• Sticky Tofu Lettuce Wraps
• Sweet Potato Breakfast Hash 
• Harissa Honey Chicken bowl
• One Pan Mexican Quinoa

Carbohydrates

Carbohydrates are the body’s primary energy source, providing the fuel necessary for daily activities and cognitive function. There are two main types of carbohydrates: simple and complex. 

Simple carbohydrates are rapidly digested by the body, providing a quick burst of energy. This can be found in foods like fruit juice, table sugar, processed snacks and honey, which can lead to rapid blood sugar spikes and crashes. Complex carbohydrates provide a slower, more sustained release of energy, found in foods like whole grains, legumes and starchy carbs. 

Carbohydrate Requirements

The recommended daily intake for carbohydrates ranges from 45%-65% of one’s daily calories. Daily consumption should prioritise quality complex sources to optimise health and support stable energy levels. Simple carbohydrates, particularly those from refined sugars and processed foods, should be limited.

High Carbohydrate Recipes

If you are looking to increase your complex carbohydrates, or maybe you are cooking for someone else in the family who requires additional carbohydrates, due to their size or training program, here are some helpful high-carbohydrate recipes.

• Kefir, Goji and Apple Bircher Muesli
• Dark Chocolate and Walnut Banana Bread
• Teriyaki Salmon Sushi Bowl

Guide To Fill Your Plate

As a basic guide, we recommend the following split when it comes to filling your plate.

Fill 50% of your plate with non-starchy vegetables

• Zucchini 
• Cucumber 
• Beetroots 
• Cauliflower 

Fill 25% of your plate with a lean protein source 

• Chicken
• Tofu 
• Eggs
• Lamb 

Fill 25% of your plate with a complex carbohydrate

• Whole grains
• Legumes
• Starchy vegetables

Add 1 tbsp of healthy fats

• Nuts and seeds
• Avocado
• Olives
• Avocado, coconut, extra virgin olive oil

Add herbs and spices

• Basil, rosemary, thyme  
• Turmeric, cinnamon, paprika  

Family-Friendly Alternatives  

Navigating the challenges of fussy eaters while ensuring a balanced diet can be a source of frustration. Patience, creativity and meal prepping can help to achieve a balanced diet and the nutritional needs of all types of eaters. Our Fluidform meal plans are designed to be customisable and accessible for all eaters in the family, however sometimes we need a bit of extra support and guidance for young ones or those who follow a less adventurous diet. 

Helpful Swaps For Fussy Eaters

Common ingredients who are not for everyone include tofu, seafood, eggs and legumes. Here are our recommendations for helpful swaps.

• Swap tofu and seafood for grilled chicken or a preferred lean protein source 
• Turn eggs into an omelette, scramble or muffins. Add herbs and spices for extra flavour
• Swap legumes for lean beef mince

For those fussier eaters who prefer foods generally from a packet or disguised by sugar and salt, we recommend the following helpful swaps:

• Swap processed packaged snacks for homemade granola bars or bliss balls
• Swap breakfast cereal for porridge, chia pudding or bircher 
• Swap white pasta for wholemeal, spelt, chickpea or pulse pasta 
• Swap flavoured and sweetened yoghurt with greek yoghurt and honey

Lunchbox Hacks

Feeling uninspired when it comes to packing lunches? Are you curious to learn more about what nutrients your growing and learning children need to stay focused in the classroom? Are you struggling with balancing nutrient-dense foods with foods your children will actually eat? Our recommendation is to collaborate with your kids on choosing and creating recipes and snacks they will enjoy. When you can, involving them with the grocery shopping and preparation will make them more comfortable with nutrient-dense, healthy foods.

Meal preparation can go a long way in simplifying your lunchboxes. Here are some recipes we love to prepare on Sunday to fuel our kids during the week. 

• Sticky date cookies: Using dates for natural sweetness these cookies are a great healthier sweet treat alternative. Full with fibre, protein and healthy fats. 
• Kefir, Goji and Apple Bircher Museli: High in carbs, protein and healthy fats for sustained energy. Grated apples are a great way to add additional natural sweetness. 
• Easy green lunch wraps: A great way to sneak in an extra serve of veg and customise lunch to individual taste buds. 

FAQs

Who is this meal plan suitable for?

Everyone! This meal plan has a great variety of recipes that can be enjoyed by the entire family, including highly nutritious and balanced meals. Depending on your dietary restrictions will determine which recipes need to be adjusted to accommodate your requirements. 

If you use Fluidform to compliment an additional training routine, are an athlete or require additional protein sources, we recommend referencing our high-protein swaps for ingredients and recipes to add additional protein to your meals. If you are cooking for a partner who requires additional protein, this is designed to provide you with guidance to minimise time in the kitchen and simplify your meals for everyone to enjoy.

Vegans and vegetarians can swap animal protein for tofu, beans, and tempeh. Dairy products can be swapped cashew cheese, coconut yoghurt and nut milks. 

Can my kids follow this meal plan? 

Yes! This meal plan offers flexibility and nourishment for everyone. Involving kids in meal planning and preparations can increase their willingness and excitement for trying new foods and developing healthy eating habits

Lunchbox swaps for allergies?

• Omit nut butters and swap for hemp and flax seeds for healthy fats 
• Tofu and soy products can be substituted chicken and turkey mince  

Can my husband follow this meal plan?

Yes! This plan provides a good foundation of protein, carbohydrates, and healthy fats. Adjustions can be made where needed based on activity level and specific dietary needs. 

What if I don’t have access to quality seafood? 

If you don’t have access to quality fresh seafood, frozen or tinned seafood can be used as well as swapping for an alternative protein option. 

• Frozen Seafood: Frozen seafood, when properly handled, can be just as nutritious as fresh. Look for reputable brands and a quality source. 
• Tinned Seafood: Tinned tuna, salmon, sardines, and mackerel are convenient and affordable sources of protein and omega-3s. Choose options packed in water or olive oil to minimise added sodium and unhealthy fats.

Alternative Protein Options: If seafood isn’t readily available, consider chicken or turkey, lean red meats, legumes, tofu or tempeh and eggs.

How To Fuel Your Movement & Replenish Your Body

Getting the most out of your workouts goes far beyond your time spent in the studio or on the mat. When it comes to your health and wellbeing, nutrition plays a pivotal role in feeling nourished, sustained and energised both during and after your workouts. 

To maximise your physical performance and maintain your energy levels, we recommend mapping out a simple yet strategic pre-workout snack. A light, easy to digest snack which contains healthy carbohydrates will provide you with a quick burst of energy and sustained endurance. Alternatively, a larger, more balanced meal (carbs, protein, fats) may be consumed 2-3 hours prior, allowing sufficient time for digestion.

Here are some of our favourite pre-workout recipes on the Fluidform at Home app:

• Purple Power Cleansing Smoothie
• Kefir, Goji and Apple Bircher Muesli
• Avo and Pea Smash
• Bananas or Dates with Nut Butter
• Yoghurt Bowl with Fruit and Nuts

Post-workout nourishment is equally as important for optimising your recovery and getting the most out of your workouts. It replenishes your energy stores and promotes muscle growth. A well-balanced meal should be consumed within 30 minutes after your workout. This meal should include a combination of carbohydrates to restore glycogen levels, which provide energy, and protein to repair and rebuild muscle tissues damaged during exercise. By prioritising proper post-workout fueling, you support your body’s ability to recover effectively and adapt to the demands of your training.

Here are some of our favourite post-workout recipes on the Fluidform at Home app:

• Sweet Potato Breakfast Hash with Boiled Eggs
• Easy Green Lunch Wraps
• Harissa Honey Chicken Bowl
• High Protein Smoothie
• Protein Bar

How To Meal Prep For Mid-Week Lunches

Mapping out your week of meals will not only streamline the process and save you time, but it ensures you are making healthier and more considered choices around food and nutrition. A balanced and considered meal plan allows you to plan out balanced, nutritious and delicious meals that consistently fuel your body throughout the week. Here is our guide to meal preparation.

1. Select Your Recipes

Effective meal prepping begins with deciding what to make! Prioritise recipes that are simple, using minimal yet nutritious ingredients that align with the five fundamentals to building a balanced plate: 

1. Fibre rich carbohydrates (whole grains, sweet potatoes)
2. Non-starchy vegetables (cucumber, broccoli)
3. Protein 
4. Healthy fats (avocado, nuts)
5. Herbs and spices 

Also, think of considering recipes that use seasonal produce for cost effective, flavourful and nutritious meals. We have made it easy for you with our range of seasonal meal plans, mapping out each day of recipes for a balanced and healthy meal plan.

2. Create Your Shopping List

Once you have selected your meals, it’s time to go shopping. Creating a shopping list will allow you to plan out and visualise your week of meals, ensuring you are organised and preparing to get cooking. Meal prepping will allow you to buy produce and pantry staples in bulk, minimising waste and significantly saving money. We have made it easy for you by providing weekly shopping lists with each of our seasonal meal plans, designed to take the hassle out of eating well.

3. Get Cooking

Maintaining freshness and preserving the quality of your meals is the key to successful meal prep. To achieve this, cook and store each component of your recipes separately, assembling them shortly before eating for optional taste and texture. 

Begin by preparing the most time consuming ingredients, such as grains and roast vegetables. Next, cook your proteins. While the proteins are cooking, wash and chop fresh fruits and vegetables, storing them separately for easy access and assembly. 

To maintain freshness and food safety, allow cooked ingredients to cool completely before storing them in separate, airtight containers in the refrigerator for up to 3-4 days and enjoy!

Here are some of our favourite recipes to meal prep on the Fluidform at Home app:

• Super Seed Banana Loaf
• Raspberry and Almond Chia Porridge
• Apricot and Coconut Bliss Balls
• Faro and Beet Poached Chicken Salad
• Harissa Honey Chicken Bowl

Are you sick of feeling bloated?

Bloating is an uncomfortable tightness in your gut caused by a buildup of intestinal gas. Bloating is a common symptom to a number of lifestyle factors and underlying health issues, and we recommend seeking advice if the pain or frequency of your bloating worsens.

One of the common causes of bloating is consuming too much of something your body disagrees with. And this is something we can help with. One road to relieving and preventing bloat starts with mindful consumption – understanding which foods support your digestive health and avoiding your triggers. Natural cleansing is a helpful tool to reset your body and reduce inflammation and toxins which may trigger your bloating.

A general guide to cleansing (and our simple approach to cleansing at home) starts with daily movement, drinking plenty of water, incorporating natural detoxifiers such as herbal teas and ginger, and eliminating those inflammatory foods in your diet.

This includes anything processed such a processed meats, sugars and carbohydrates. Think anything served in a packet or by general rule of thumb, anything with over 10 ingredients. White bread, cookies, alcohol and dairy in some cases, are triggering foods which can be particularly debilitating for someone with gut sensitivities or underlying gut issues.

The Fluidform at Home Meal Plans focus on ingredients for natural detoxification, certified by our Fluidform Nutritionist. You will experience the healing powers of natural cleansing by eliminating inflammatory foods, without compromising taste and nourishment.

A guide to reducing inflammation & promoting detoxification

Inflammation  

Inflammation is the body’s natural response and defence mechanism against harmful invaders such as viruses, germs and bacteria, promoting the healing process after trauma and injury.  

What is chronic inflammation? 

 Chronic inflammation refers to the long-lasting inflammatory responses that remain in the body, contributing to the development or exacerbation of health conditions. 

Chronic inflammation can manifest in various ways throughout the body, leading to a diverse array of symptoms. Most commonly: 

• Persistent fatigue 
• Gut issues  
• Joint pain  
• Frequent infection  
• Skin problems  

Factors influencing the evolution of inflammation in the body  

• Nutrition and poor dietary habits  
• Stress  
• Poor sleep  
• Environmental factors  

Detoxification 

The body has its own natural detoxification mechanisms carried out by the liver, kidneys, lungs, skin and digestive system; certain lifestyle practices can support and enhance these processes.  

Benefits of detoxification 

• Elimination of toxins 
• Boosted immune function  
• Improved energy levels  
• Enhanced mental clarity 

The link between nutrition to reduce inflammation and promote detoxification  

Dietary patterns and specific nutrients have the ability to exert anti-inflammatory effects within the body, promoting overall health, reducing the risk of chronic disease and promoting detoxification.  

A diet rich in whole foods including a diverse array of fruits, vegetables, healthy fats, whole grains, fatty fish, nuts, and seeds have consistently been linked with reduced inflammation levels within the body. These whole foods are packed with an array of essential nutrients, rich in antioxidants, minerals and phytochemicals.  

Foods to avoid 

• Ultra-processed foods and drinks: soda, chips and lollies 
• Refined carbohydrates: white bread and sugary cereals 
• Highly processed cooking oils: opt for the healthier alternatives; olive oil, coconut oil and avocado oil. 
• Processed meats: sausages, deli meats, bacon  
• Excessive alcohol  
• Artificial additives and preservatives  

Anti-inflammatory grocery list  

Focus on whole foods – quality over quantity.  

• Fruits such as Berries, cherries, oranges, kiwi and apples  
• Vegetables such as leafy greens (spinach and kale), Brussel sprouts, broccoli and tomatoes 
• Healthy fats such as fatty fish (salmon), nuts and seeds, avocados, coconut oil  
• Legumes such as beans, lentils and peas  
• Herbs and spices such as garlic, turmeric, gingers and cinnamon  
• Dairy and alternatives such as kefir and Greek yoghurt  
• Protein such as Lean poultry (chicken and turkey), tofu and eggs  

Powerful ingredients  

1. Turmeric  

Curcumin, the active compound within turmeric, exhibits strong antioxidant and anti-inflammatory properties, primarily supporting detoxification within the liver.  

TIP: Pairing turmeric with black pepper enhances its absorption   

2. Green tea  

Green tea’s high content of polyphenols (a powerful antioxidant) helps protect the body’s cells from oxidative stress and inflammation, supporting digestion and detoxification.  

3. Berries  

Berries contain anti-inflammatory compounds that help reduce inflammation and support the body’s ability to eliminate toxins. Berries are also high in fibre, supporting digestive health to facilitate the detoxification process.  

Tips  

1. The deeper and more vibrant the colour of you produce, the higher its antioxidant content 
2. Staying hydrated helps to flush out toxins and supports the body’s natural detoxification process. 
3. Quality sleep allows the body to rest and repair  
4. Fluidform at Home is a gentle yet effective way to engage in regular exercise – reduce inflammation, build strength and support the body.