Support your movement journey with our CLEAN & GREEN 21-day meal plan. 

When it comes to your health, movement and nutrition go hand in hand. A healthy diet fuels an active mind and body, and consistent movement helps motivate a healthy lifestyle. 

The foods we eat play an important role in both our physical and mental wellbeing. 

THE PHYSICAL BENEFITS FROM FOOD

• Protein – Protein builds and maintains strong and healthy muscles, and builds enzymes and proteins for the body’s cellular processes. Adequate protein intake boosts metabolism. Protein also helps keep you satisfied between meals and reduces cravings. Great animal sources of protein to consider include: lean beef, lamb, chicken, turkey, fish and eggs. Vegan sources of protein to consider include: organic tofu, tempeh, chickpeas and beans.
• Carbohydrates – Carbs provide the body with glucose which is converted to energy and used by our body’s cells. Carb requirements differentiate based on activity level and body mass. Great sources of carbs to consider include: whole grains such as rice, quinoa and oats, potato, sweet potato, legumes
• Fats – Good fats nourish the brain and nervous system. Fats are integral for brain function, hormone function, healthy weight and inflammatory response within the body. Fats also support skin health. Great sources of fats to consider include: coconut products/coconut oil, tahini, ghee, avocado/avocado oil, nuts and nut butters, seeds and salmon.
• Vitamins and minerals- protect and enhance immunity, cardiovascular system, bodily functions and menstrual health 
• Fibre – support digestive system and energy levels 
• Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails 

Other foods to consider:

• Fermented Foods – Fermented foods such as sauerkraut, kimchi, miso and kefir help to support a healthy gut flora balance. Fermented foods give your body a healthy dose of probiotics with are crucial to digestion. 
• Sugar – Our bodies require sugar to survive however in large quantities or in the wrong form sugar can be damaging. When using sugar consider natural forms including raw honey, pure maple syrup and medjool dates

THE MENTAL BENEFITS FROM FOOD

• Great nutrition can help with: 
• Improved focus and concentration
• Boosted mood
• Increased brain function
• Healthy and maintained energy levels
• The release of healthy hormones to boost self esteem

INTRODUCING CLEAN & GREEN

This 21-day meal plan comprises of 32 recipes to keep your body fueled as you complete your movement challenge. You will feel lighter, more energised and sustained. Our approach to nutrition is simple – we focus on fresh, nourishing ingredients to build balanced and holistic meals. Find confidence in the kitchen and take the hassle out of eating well.

We encourage you to follow the meal plans in the recommended order for ultimate results, however you are free to make swaps and alterations to suit your needs and lifestyle. 

WHAT’S ON THE MENU?

BREAKFAST

• Cacao and Berry Overnight Oats
• Turkish Style Eggs with Herbed Yoghurt
• Sweet Potato Protein Bread
• Papaya and Coconut Yoghurt Boats
• Herbed Mushroom and Goat’s Cheese Omelette
• Super Green Halloumi Pesto Bowl

LUNCH

• Spring Salmon Tahini Bowl
• Loaded Sweet Potato Fries with Crispy Chickpeas
• Quinoa Crusted Chicken Schnitzel and Cabbage Salad
• Lemon & Walnut Zucchini Noodles With Lentils
• Spicy Cashew Satay Noodles
• Beetroot, Mackerel & Almond Salad
• Summer Mango Noodle Salad
• Green Goddess Chickpea Sandwich
• Almond Satay Lettuce Cups
• Lemongrass Beef Noodle Bowl

DINNER

• Tray Bake Turmeric and Coconut Curry
• Zucchini Ravioli Tray Bake
• Miso Ginger Pumpkin Noodles
• Poached Coconut Chicken Bowl
• Ginger Tofu & Zucchini Skewers
• Cauliflower Base Pizza
• Mediterranean Chicken Bake
• Fish Tacos with Cabbage Slaw
• Kale And Edamame Salad

SNACKS

• Matcha and Dark Chocolate Truffles
• Nutrient-Dense Snack Plate
• Sunshine Juice
• Matcha Chia Pudding Jars
• Seed Crackers With Pesto & Sauerkraut
• Almond & Fig Balls
• Banana & Macadamia Nicecream

HYDRATION & PREPARATION

The key to seeing results and supporting your nutrition journey is through preparation and hydrated. Use your Sunday afternoons to prepare yourself for the week ahead. Use our downloading shopping list to assist with grabbing all the necessary ingredients for a healthy and nourishing week.

Drink at least 2L of water every day to hydrate your body and maintain your fluids between meals. Often we confuse hunger with dehydration. Maintaining a healthy level of hydration will ensure you are not reaching for snacks to curb your cravings.

Consider preparing the following meals to save time during the week:

• Make three serves of overnight oats
• Prepare your loaf of sweet potato bread
• Roast two serves of sweet potato chips
• Prepare your crispy chickpeas
• Matcha and Dark Chocolate Truffles
• Almond and Fig Balls
• Banana and Macadamia Nicecream

Visit our Guide To Recommended Brands for the brands we opt for when grocery shopping. Use this as a guide only, the key to eating well is keeping it simple, local and fresh.

Follow these tips to keeping your food fresh:

• Only purchase enough food for the week ahead, to avoid food waste 
• Prepare any dressings or dips and keep them refrigerated, in an airtight container 
• Bread can be stored in the fridge, and lightly toasted with meals. You can also store bread in the freezer. Be sure to slice the bread prior to freezing to allow for easy defrosting later. Simply place the frozen slice straight in the toaster. 
• Compartmentalise your fridge and pantry into categories: fruit and vegetables, grains and legumes, meat and fish. This helps to showcase everything you have available, to avoid foods going to waste. Keep foods with a shorter shelf life easy to see and use, to avoid being forgotten and going to waste.

CUSTOMISE 

This meal plan and recipes are provided as a guide towards eating well and fueling your body with healthy, nutritious ingredients. It is important to listen to your body, and customise these recipes and meal plan to suit you and your individual needs. 

If you’re feeling hungry in between meals, refer to our guide to healthy snacks. You can combine two snacks on each day or increase the quantities to feel full and satisfied. Remember to drink plenty of water in between meals, often when we feel hungry between meals our bodies are actually dehydrated. 

BREASTFEEDING?

It is important to remember that every woman and their baby will respond differently to different foods while they are breastfeeding and bottlefeeding. There are no foods that every woman should avoid, however there are a number of foods you can limit or be aware of during this period, to ensure healthy milk production and a happy and healthy baby. Like any period in your life, eat foods in moderation and maintain a well-balanced diet.

Foods to limit or be aware of:

• Alcohol and highly processed foods / added sugars.
• Caffeine (includes black tea).
• Seafood high in mercury including tuna, swordfish, mackerel.
• Herbs such as peppermint, parsley and sage.
• Spicy foods and garlic may impact the flavour of breastmilk, which may impact how your baby responds.
• Be aware of common food allergies: dairy, soy, gluten, eggs, peanuts, citrus and fish. Monitor how your baby responds to these foods. 

FAMILY FRIENDLY

These recipes are designed to please the entire family. We have provided different options to appeal to everyone. You can always swap tofu for chicken, or fish for chicken or beef to suit your needs.

THINGS TO AVOID

Where possible, over the next 21 days, try to avoid the following. A few slip ups is natural, but do the best you can. 

• Refined sugar 

What to go for instead? 

Fresh fruit, particularly strawberries, raspberries, blueberries, kiwi fruit, apples and pears. 

• Gluten

What to go for instead? 

Seed crackers, rice, rice crackers, buckwheat, quinoa, millet and amaranth. 

• Processed meat, caged chicken, caged eggs, farmed fish, grain-fed beef

What to go for instead?

Wild fish where possible, pasture-raised chicken and eggs and grass-fed meat. Organic is a bonus.

• Dairy 

What to go for instead? 

Coconut yoghurt, almond milk, coconut milk, coconut cream and nutritional yeast which gives food a cheesy flavour. 

• Vegetable oils and industrial seed oils 

What to go for instead?

Go for avocado oil, extra virgin olive oil (must be extra virgin), coconut oil, ghee, butter and hemp seed oil. Avocado, olive and hemp seed oils should be in a dark glass bottle (don’t buy anything in clear plastic), as this preserves the fats in them which can be unstable and negatively affected by light and heat. 

• Processed foods and food additives 

What to go for instead?

Go for whole foods over packaged and processed foods, make your own sauces and focus on simple flavours. 

This simple lunch recipe is both rich in protein and packed with hydrating ingredients. Both gluten and dairy free with a vegan option, this recipe ticks all the nutrition boxes without compromising on taste. This special almond satay dressing can be stored in the fridge and drizzled across a range of recipes for a nutty, zesty flavour.

Recipe serves 2 people.

INGREDIENTS

Almond Satay Sauce:
1/2 cup almond butter
2 tbsp sesame oil
3 tbsp tamari
Juice of 1 lime
1 tbsp maple syrup

2 chicken breast
1 tbsp olive oil
1/2 red onion, finely sliced
1 small cucumber, sliced
1 red chilli, sliced
1 small handful of mint leaves
1 lime, quartered
2 gem lettuce, leaves removed
Sesame seeds, to garnish

METHOD

1. Add all almond satay ingredients to a blender of food processor. Mix until combined. Add a dash of boiling water to help smooth sauce out. Set aside.
2. Add chicken breast to a large bowl and cover with 1/2 of the almond satay sauce. Mix until well combined then set aside to marinate for 30 minutes in the fridge.
3. Heat a large frypan over high heat. Add olive oil. Once sizzling, add chicken breast to the pan. Fry for 5-7 minutes then flip and continue to cook for a further 5-7 minutes or until cooked through. Cooking time will depend on the thickness of the chicken breasts.
4. Remove chicken breast from heat and cut into small pieces. Mix in a large bowl with other 1/2 of the almond satay.
5. Arrange chicken, red onion, cucumber, chilli, mint and lime on a large plate. Fill each lettuce cup with toppings of your choice. Enjoy!

NOTES

The components of dish can be prepared up to 2 days in advance, simply put together the lettuce cups when serving.

To make this dish vegan, sub chicken for sliced tempeh or tofu. Instead of marinating, simply fry off the tempeh or tofu then combined with the almond satay and serve.

Your ultimate Christmas Day lunch menu is here.

Indulge in a 4-course meal with 8 new recipes, rich in flavour without subsiding on nutritional benefits! Take the hassle out of eating well and impress your guests with these all-time Christmas favourites.

Download your complete shopping list and dress your table setting with our special printable menus. Find each recipe on Fluidform Nutrition.

5 Tips for a Balanced Approach to the Festive Season

The Christmas period is a wonderful time to enjoy the company of loved ones, relax and indulge in delicious food. As the year comes to an end and social events begin to ramp up, here are some of our top tips for a more balanced approach to the holidays. 

Practise mindful eating

Try your best to eliminate any guilt surrounding what you are eating or drinking by recognising that its more than okay to indulge during this short period of time. Implementing mindful eating strategies allows us to regularly check in with our bodies. Where possible, take a deep breath before eating your food, chew slowly and be present in your body while eating. Savour the smell, taste and experience of each meal. Check in with yourself to see how hungry you are before, during and after your meal. Your body will tell you once it’s satisfied if you tune in to your hunger cues.

Stay hydrated

Without enough water, we can become hungry, sluggish and tired. If you are increasing your alcohol intake during this time, make sure you are also upping how much water you are consuming. Start by drinking a large glass of water first thing in the morning and stay consistent throughout the day. Sparkling water with a squeeze of lime juice or a cold coconut water are both great, hydrating alternatives. 

Move your body

Set aside some time each day to move your body. Whether it’s a Fluidform at Home session or a short stroll around the block in the sunshine, your body and mind will thank you for it. Consider this exercise your ‘me time’ and enjoy the small moment of quiet amongst the chaos. Moving your body will help to prevent the sluggish feeling after the festivities are over and the endorphins will help keep you energised.

Stick to a sleep schedule

Don’t forget to keep up with your 7-9 hours of sleep each night! This will have a positive effect on all other aspects of this busy period, including energy and appetite. Try implementing sleep rituals, like an evening meditation or a mug of your favourite sleep tea, and turn screens off early to prioritise a proper rest. 

Prioritise a balanced diet 

While enjoying all of the beautiful and delicious food on offer at this time, don’t forget about those extra nutrients. Start your day with a protein rich breakfast, like our Pesto and Goat’s Cheese Scrambled Eggs or a big, vitamin packed smoothie like our Beet and Berry Glow Smoothie. When you pile up your plate at Christmas lunch, ensure you’re getting some protein, healthy fats and fibre if possible. 

Over the course of a Fluidform challenge, it’s important to support your body with the nutrients it needs to sustain energy and move efficiently. 

FEEL THE HEAT is a 21-day movement hallenge designed to make you burn, sweat and glow!

Try these top 3 recipes on repeat at Fluidform HQ to stay hydrated, energised and sustained. 

Nutrient-filled source of potassium, magnesium, folate, iron, zinc, calcium and protein.

GO TO RECIPE

A protein-packed lunch recipe with antioxidant, anti-inflammatory, and anti-aging benefits.

GO TO RECIPE

Protein, carbohydrates and raw vegetables for energy, glowing skin and improved digestion.

GO TO RECIPE