Support your movement journey with our RECHARGE 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 RECHARGE
This 21-day meal plan comprises of 5 x smoothie, nourish bowls and snack recipes to keep your body fueled as you complete this movement challenge. You will feel lighter, more energised and sustained. Each recipe will incorporate specific ingredients to boost your energy, ease your recovery, improve your sleep, build strength and support your body.
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?
ENERGY
- Breakfast Smoothie
- Spiced Banana & Oat Cookies
- Lemongrass Beef Bowl
RECOVERY
- Beetroot & Raspberry Collagen Smoothie
- Chai, Walnut & Carrot Muffins
- Poached Coconut Chicken Bowl
SLEEP
- Spiced Cashew, Tahini & Date Shake
- Dark Choc Cherry Fudge
- Spring Salmon & Green Tahini Bowl
STRENGTH
- Mango, Matcha & Macadamia Smoothie
- High Protein Snack Plate
- Vegetarian & Egg Super Bowl
BODY / DETOX
- The Ultimate Green Smoothie
- Matcha Chia Pudding Jars
- Super Green Pesto Haloumi Bowl
MEAL PLAN SCHEDULE
We encourage you to select one smoothie, nourish bowl and snack recipe per day. Ensure you are incorporating recipes from each category to improve all five pillars of your health and wellbeing. Select your own dinner recipe from our selection of Fluidform recipes or your own repertoire.
Sample Day on a Plate
- Breakfast – Beetroot & Raspberry Collagen Smoothie for muscle recovery
- Lunch – Vegetarian & Egg Super Bowl for muscle strength
- Snack – Dark Choc Cherry Fudge to aid sleep
- Dinner – *select your own dinner from Fluidform recipes*
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.
