Start your year strong with our Rise & Restore 21-day movement challenge and 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.
PHYSICAL
- Protein – to build and maintain strong and healthy muscles, and to build enzymes and proteins for the body’s cellular processes.
- Vitamins and minerals– protect and enhance immunity, cardiovascular system, bodily functions and menstrual health
- Grains and fiber – support digestive system and energy levels
- Antioxidants – reduce risk of disease and maintain healthy skin, hair and nails
MENTAL
- Improve focus and concentration
- Boost moods
- Increase brain function
- Support and maintain energy levels
- Release healthy hormones to build self esteem
Introducing RISE & RESTORE – 21 days of workouts and daily recipes to get moving, eat well and feel amazing.
Follow 21 days of workouts with a meal plan to support your daily movement with balanced and nutritious meals.
Download your Weekly Shopping List
Follow the daily recipes of recommended breakfast, lunch, dinner and snacks. Listen to your body, and alter recipes to suit your own dietary and nutritional needs.
STAY HYDRATED
Aim to drink at least 2L of water each day to maintain your fluids with added exercise each day. Stick to water and herbal tea, we recommend eliminating sugary drinks such as soft drink, juice and flavoured water as well as excess caffeine. Start your day with a large glass of warm water and lemon to start the day hydrated, especially before having any caffeine which is dehydrating.
Try our Ginger & Lemon Detox Tea
PREPARATION
The key to keeping your health on track. Spend some time on Sunday getting yourself ready for the week ahead. Prepare the following recipes at the beginning of each week to set yourself up for success.
Buckwheat & Zucchini Bread
Soy, Ginger & Chilli Dressing
Lemon Tahini Dressing
Edamame Hummus
Hemp Seed Pesto
Brown Rice
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.
All the recipes in our Rise & Restore meal plan serve one for breakfast, and every lunch and dinner serves two. If you are cooking for one, you can adjust the shopping list or utilise leftovers for the next day. If you are cooking for a family, simply double the dinner recipes to serve four.
For days when you don’t have time to prepare or cook, a simple slice or two of our Buckwheat & Zucchini Bread with one of our suggested toppings makes an easy meal in less than 10 minutes.
If you’re feeling hungry in between meals, refer to our list of recommended 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.
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.
DIETARY NEEDS
Most of our meals are gluten and dairy free, using plant-based ingredients. Some are not, and you may need to alter to suit your dietary needs.
GLUTEN FREE – all our Rise & Restore recipes are free from gluten.
DAIRY FREE – all our Rise & Restore recipes are free from dairy.
VEGETARIAN & VEGAN – see below for alternatives.
- Buckwheat Toast with Hummus, Roasted Tomatoes & Sardines – omit sardines. Edamame is a rich source of protein. Try adding fortified nutritional yeast for an added source of protein and b-vitamins.
- Salmon, Soba & Edamame Salad – replace salmon with 200g of tofu (serves two) or one boiled egg (per serve).
- Poached Chicken & Pea Salad – replace chicken with 1 cup of lentils (per serve).
- Walnut Crusted Barramundi – replace barramundi with
1. 200g of baked tofu (serves 2) marinated in soy dressing OR
2. Oven-baked portobello mushrooms, stuffed with hemp seed pesto (2 per serve) and 1 cup of quinoa (per serve).
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.
SUNDAY EVENINGS
Sunday dinners are the perfect time to use up any leftover meals or ingredients from the week, to clear your kitchen for the week ahead. We have suggested a dinner, however we highly encourage you to choose your Sunday night dinner based on what you have leftover. Use this opportunity to be creative, and put together your own healthy and balanced meal.
