Eat well, without the rules
Meal ideas that fit real weeks, a light planner and hydration tracking. Educational guidance, never a prescription.
Your dietary preferences
Hydration
4 / 8 glasses
Meal ideas
Overnight oats with berries
5 min · 380 kcal · 18g protein
Oats, yoghurt, chia and frozen berries left in the fridge overnight — grab it on the way out.
Grilled fish with lemon greens
20 min · 420 kcal · 38g protein
Any white fish, olive oil, lemon and whatever greens are in the fridge.
Protein rice bowl
20 min · 560 kcal · 42g protein
Rice, grilled chicken or tofu, cucumber, pickled onion and a yoghurt-tahini drizzle.
Egg & avocado toast
10 min · 400 kcal · 21g protein
Two eggs, sourdough, avocado, chilli flakes — a breakfast that actually keeps you full.
Weekly meal planner
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Nutritionist meal plans
Balanced Week — Plant Forward
Maya Fernando, Nutritionist
Five cooked dinners, quick breakfasts and leftovers for lunch. Built for a normal working week.
Mon
Overnight oats with berries · Roasted veg & feta tray · Chickpea & spinach curry
Tue
Green smoothie that tastes good · Chickpea & spinach curry (leftovers) · Lentil soup with cumin
Wed
Egg & avocado toast · Lentil soup with cumin · Roasted veg & feta tray
Thu
Overnight oats with berries · Protein rice bowl (tofu) · Chickpea & spinach curry
Fri
Green smoothie that tastes good · Egg & avocado toast · Roasted veg & feta tray
High-Protein Reset
Maya Fernando, Nutritionist
Around 100-130g of protein a day from whole foods, without weighing anything.
Mon
Egg & avocado toast · Protein rice bowl · Grilled fish with lemon greens
Tue
Overnight oats with berries · Grilled fish with lemon greens · Protein rice bowl
Wed
Egg & avocado toast · Roasted veg & feta tray · Protein rice bowl
Thu
Overnight oats with berries · Protein rice bowl · Grilled fish with lemon greens
Fri
Green smoothie that tastes good · Egg & avocado toast · Chickpea & spinach curry
Nutrition articles
Protein, plainly explained
Maya Fernando, Nutritionist · 4 min read
How much you actually need, and easy ways to reach it without supplements.
Read article
Most adults do well somewhere around 1.2-1.6g of protein per kilo of body weight per day when they are active. That is a range, not a target to hit perfectly.
The simplest habit is a protein source at every meal: eggs, yoghurt, lentils, beans, tofu, fish, chicken. If a meal has none, add a handful of nuts or a spoon of seeds.
You do not need powders. They are convenient, not magic. Food first, powder only if it makes your week easier.
Hydration without the 8-glass myth
Maya Fernando, Nutritionist · 3 min read
Why thirst, urine colour and routine beat counting glasses.
Read article
Fluid needs change with heat, activity and body size, so a fixed number of glasses is only ever a rough guide.
Pale straw-coloured urine and rarely feeling thirsty are better everyday signals than a counter.
Anchor drinking to things you already do: a glass when you wake, one with each meal, one after any class.
Eating around evening classes
Maya Fernando, Nutritionist · 3 min read
What to eat before a 6pm yoga class so you are neither full nor faint.
Read article
Aim for a light carbohydrate-based snack 60-90 minutes before: fruit, oats, or toast with a little nut butter.
Heavy, fatty meals sit uncomfortably in twists and forward folds. Save those for after.
Afterwards, eat a normal meal with protein and vegetables within a couple of hours. Nothing special required.
General nutrition content is educational and should not replace advice from a doctor or registered dietitian.