By now, you should have cleaned out your Pantry and Fridge — and I bet it feels fantastic! There’s something very motivating about opening the fridge and seeing it stocked with fresh, healthy foods that are going to help you achieve your goals.
While you’re at it, check the dates on everything and throw out anything that is expired, stale or past its best. Think of this as a fresh start. Your kitchen environment plays a much bigger role in your success than you might realise. When healthy choices are easy to see, easy to prepare and ready to go, you are far more likely to stick to your plan.
Are You a “Meal Prepper” or a “Fresh Foodie”?
There’s no right or wrong way to prepare your meals. The most important thing is finding a system that works with your lifestyle.
If You're a Meal Prepper...
If you have a busy life, work long hours, run around after the kids, have a packed social calendar or simply never seem to have a spare minute, meal prepping could be your secret weapon.
The key is to plan ahead rather than rely on willpower when you're tired and hungry.
Choose a meal prep day that suits your lifestyle. It might be Sunday, a weeknight or another day when you have a little more time.
Start by planning what you are going to eat for the week and make your shopping list from your Food Plan. Once you have everything you need, prepare as much as possible in one session.
You can cook your protein on oven trays, steam your vegetables and prepare your rice or sweet potato according to your plan. Then divide everything into good-quality containers, label them and store them in the fridge or freezer.
Keep the next couple of days' meals in the fridge and freeze the remaining portions so you have meals ready to go later in the week.
You can also prepare some overnight oats for breakfast, portion out your snacks and have your Maxine's bars ready to grab.
Then, each morning, simply grab what you need and you're off!
The less you have to think about food when you're busy, the easier it becomes to stay on track.
If You’re a “Fresh Foodie”...
Perhaps you love cooking and prefer your meals freshly prepared each day. That's fantastic too!
You don't necessarily need to cook an entire week's worth of meals in advance. Instead, shop every few days and spend a little time preparing your ingredients.
Wash and chop your vegetables and salad ingredients and store them in airtight containers in the fridge. When it's time to cook, everything is already prepared and ready to go.
You can also marinate your protein ahead of time using a low-salt soy sauce or a homemade marinade that fits within your Food Plan.
This simple preparation can make a huge difference. When you're tired and hungry after a long day, having fresh ingredients already washed, chopped and ready to cook makes it much less tempting to reach for takeaway or an off-plan option.
Preparation Beats Willpower
One of the biggest lessons we want you to take away from the Challenge is that success is easier when you prepare for it.
You don't need to be perfect. You simply need to make the healthy choice the easy choice.
Take some time each week to think about your schedule. Look at your work commitments, family activities, social events and training sessions. Then ask yourself:
“When am I most likely to struggle with my nutrition, and what can I do now to make that situation easier?”
A little preparation today can save you from making a difficult decision when you're hungry, tired or short on time.
Some Important Nutrition Tips
💧 Stay Hydrated
We recommend drinking more than 2 litres of water each day while you're on the Challenge, unless you've been advised otherwise by your healthcare professional.
Water is important for many of the body's normal functions and staying well hydrated can help you feel your best throughout the day. You may also notice that you need to visit the bathroom more frequently when you increase your water intake — particularly if you haven't been drinking much previously.
Don't wait until you're thirsty to start drinking. Keep a water bottle with you throughout the day and make drinking water part of your daily routine.
A simple tip: Fill your water bottle in the morning and set yourself the goal of finishing it by the end of the day.
🍎 Don't Skip Your Snacks
When people are trying to lose weight, one of the most common mistakes is thinking that eating as little as possible will produce faster results.
The goal isn't to starve yourself. Extreme restriction can leave you feeling tired, hungry and more likely to overeat later.
Your Challenge Food Plan includes allowable snacks for a reason. Make sure you have your mid-morning and mid-afternoon snacks each day, as well as your recommended evening protein after dinner.
Planning your snacks in advance can help keep hunger under control and prevent you from reaching for whatever happens to be available when hunger strikes.
Remember: being prepared is not cheating — it's part of the plan.
🔍 Watch for Hidden Carbohydrates
One of the keys to achieving great results during your Challenge is becoming aware of hidden carbohydrates.
Some foods may look healthy or seem like a good choice, but can contain more carbohydrates than you realise. Sauces, dressings, marinades, flavoured yoghurts, cereals, snack foods and convenience products can all contribute carbohydrates to your daily intake.
The best way to know what you're eating is to read the nutritional labels.
Don't simply rely on words such as “healthy,” “natural” or “low fat” on the front of a packet. Turn the product around and look at the Nutrition Information Panel.
As a general Challenge guideline, foods containing more than 10g of carbohydrate per 100g, or where a serving contains more than approximately 15g of carbohydrate, should generally be avoided unless they are specifically included in your Food Plan.
The important thing is to become aware of how quickly carbohydrates can add up throughout the day.
Become a label reader. The more you practise, the easier it becomes to identify foods that fit comfortably within your plan.
🥤 Always Be Prepared
Here's one of our favourite Challenge tips:
Never leave home unprepared.
Keep a protein sachet or a scoop of your protein powder in your shaker so you have an option available if you suddenly find yourself hungry while you're out.
It might seem like a small thing, but having a healthy option with you can prevent that moment when you're starving, unprepared and standing in front of a café or convenience store wondering what you can eat.
Preparation gives you choices.
Keep some Challenge-friendly snacks in your handbag, car, desk drawer or gym bag. Know where your next meal is coming from and, when possible, prepare it before you need it.
Remember...
Your nutrition doesn't have to be complicated.
Plan your meals. Prepare your food. Drink your water. Eat your allowable snacks. Read your labels. And don't leave yourself unprepared.
The goal of the Challenge isn't simply to follow a Food Plan for a few weeks. It's about teaching you practical habits that you can continue using long after the Challenge is finished.
Every time you prepare a healthy meal instead of reaching for takeaway, choose water instead of a sugary drink, pack a snack instead of buying something on the run, or read a label before making a purchase, you're building habits that can become part of your everyday lifestyle.
Small choices, repeated consistently, create big results.