Step 1: How many meals per day?

2, 3, 4 or 5? It doesn’t really matter, it’s whatever suits your current lifestyle.

Step 2: What do you want to eat?

Think about what you would like to eat and list them out.

Take into account your daily fruit and vegetable targets

​

<aside>

Example Meal 1: PB Protein Oats w/Berries

Meal 2: Chicken, Rice & Veg

Meal 3: Beef Mince w/ Rice & Veg

Meal 4: Fish w/ Veg

</aside>

Step 3: Divide your macros (optional)

Take your macro targets and divide them by your number of meals.

This will serve as your guide. It’s not a rule that you have to stick to 100%, but it’s a good starting point.

Example - 4 meals per day

Step 4: Track your meals and adjust portions

• Track individual ingredients in your food diary
• Adjust each ingredient portion → getting close to macro targets per meal or overall targets

Step 5: Create your shopping list