The only thing you'll need is a kitchen scale for weighing some of the ingredients. The more accurate we are, the better our results will be!

Your nutrition plans are personalised based on your current goal, the statistics you provide and the preferences you select when you sign up and when you complete monthly in-app updates.

There are three goals to choose from: lose body fat (deficit), build muscle (surplus) or maintain body weight (maintenance). The stats include your height, weight, age, gender, body fat %, and activity level. The preferences include how many meals per day (3, 4, 5 or 6), food dislikes, allergies and intolerances, and any dietary requirements (vegetarian, vegan, gluten-free, dairy-free etc).

There are three goals to choose from: lose body fat (deficit), build muscle (surplus) or maintain body weight (maintenance).

If the goal is fat loss, we want to consume less energy than we expend (an energy deficit). If the goal is to build muscle and strength, we want to consume more energy than we expend (an energy surplus). Maintenance refers to the amount of energy required to neither gain nor lose weight, and can be used to very slowly lose fat or build muscle (but is not ideal for either), for breaks in between deficit and surplus phases, or just to focus on healthy eating, lifestyle and creating a good routine.

If you want to lose body fat AND build muscle, the best approach is to focus on one at a time by doing them in phases. This is because we can't simultaneously have a calorie deficit and a calorie surplus. Start by selecting whichever goal is most important to you at the moment, and we can switch you to the other goal whenever you're ready to do so. I would recommend a minimum of three months per surplus phase and a minimum of two months per deficit phase for best results!

You can choose from the default (no preference), vegetarian, vegan, pescetarian (fish but no other meats), pollo-pescetarian (chicken and fish but no beef or pork), gluten-free, dairy-free, ketogenic, low carb, and paleo. You can also change your diet preference at each monthly update.

If your goal is fat loss then it's worth noting that no diet type is superior to another in terms of fat loss - the diet type is a preference only. The ketogenic and low carb diets in particular are often advertised as being better for fat loss, however this is not the case so please choose the preference that you feel you'll enjoy the most!

If your goal is to build muscle, then I wouldn't recommend a vegetarian or vegan diet, or a ketogenic or low carb diet. For building muscle we want the amino acid leucine (which is much harder to get enough of without meat and/or dairy) and we want carbohydrates (which are very low in ketogenic/low carb diets). We can still build muscle with these diets - it just won't be quite as optimal.

You can choose to have 3, 4, 5 or 6 meals per day. There will always be three main meals: breakfast, lunch and dinner, however if you select 4, 5 or 6 meals per day then you'll also receive 1, 2 or 3 snacks respectively (ie. selecting 3 meals per day means no snacks). How many meals you have per day is a personal preference only, and the order in which you eat your meals and when you eat them during the day is totally up to you!

There sure are! For each meal you have up to seven options to choose from for the month, and you can mix and match the meals however you like. This means that you can choose the same meals every day, change them up every day or some combination of the two. Additionally, at the end of each month when you update your stats/preferences and I build you a new plan, you'll have a fresh new set of seven options to choose from for each meal!

The only thing to bear in mind is that the more dietary restrictions we have, the greater the chance that we end up with less meal variety (ie. less than seven options per meal to choose from). Having said that, 99% of my clients still receive the full seven options per meal. If you feel that your dietary requirements are particularly strict, please send me a message on social media and we can have a chat about it!

Short answer: no. Your nutrition plans are built using meals from my extensive meal database, which are selected and personalised to suit your calorie/macro and food preference requirements. However your plans are not built based on the meals that you currently eat because doing so wouldn't be ideal nutritionally, would have far less variety, would take significantly more time - and therefore would also shoot the price up!

My goal is to provide nutrition plans that are optimal in terms of you reaching your goal. This means that the food needs to fit the optimal calories and macros, be nutritious and delicious, with heaps of variety and flexibility to boost your adherence - all while staying very affordable!

Yes you can! Each meal in your current plan will have the calorie value of the meal provided. If you want to eat your own meal instead then it's just a case of tracking/calculating the calories of your custom meal and then matching it to one of your plan meals.

For example if one of your dinners was 500 calories, you could make your own dinner meal instead to the tune of 500 calories. Or if one of your snacks was 250 calories, then you could substitute in a treat worth 250 calories instead of having the plan snack. This is useful because it means you can make your own custom meals if you want to, and you can also have the odd treat if you desire - and still stay on track!

I don't like to use the word "cheat" because it implies that foods and meals are either good or bad, which isn't a great way to think about them. Instead I refer to food and meals that aren't in your plan as "off plan".

The ideal way to factor in treats and cravings is to sub them in for one of your plan meals, which allows you to deal to a craving while staying on track. However there are times where that simply isn't possible because we want to eat something that's got a significant energy value to it (ie. pizza, burgers, takeaways etc). In those situations it's okay to eat a higher calorie food/meal - just be reasonable about it! I would also recommend sticking to your plan for your other meals that day.

One of the things we are trying to develop is a healthy lifestyle, and that can absolutely include less nutritious foods in moderation. However we don't want our lifestyle to become a healthy eating/binge cycle! Having a reasonable off plan meal when you need one won't destroy your progress - but a whole day of off plan high calorie eating can undo a lot of your hard work! For example a burger and chips is reasonable, but following it up with half a block of chocolate, icecream, lollies etc is not!

Of course not! While there's nothing wrong with protein shakes or stereotypical bodybuilding meals, the meals in my database are designed to be not only nutritious but also delicious. The single most important factor to getting a good result is consistency and we achieve that through adherence (ie. sticking to the plan) - when the food tastes good we're much more likely to do that!

Some recipes do contain protein powder (eg. protein oats, smoothies etc) so if you'd prefer not to have protein powder in your meals then just add it to your disliked ingredients list when you sign up.

Unfortunately it's virtually impossible to build one plan that will be effective for two completely different people! Each person needs a plan built specifically for them, their goals and their preferences. However there is a paired meals feature, which allows main meals (breakfast, lunch and/or dinner) to be paired between two GGF clients, so that they can eat the same main meals but still have those meals personalised to each individual calorie/macro-wise. This may or may not be suitable for you, so please read below for an idea of how paired meals work:

Once paired, there are a couple of different ways to prepare the meals. Some meal types are easy to prepare individually (eg. you can both make your own individual smoothies, oats etc) whereas other meals are more complex. An example would be a stir-fry style meal where you both have different amounts of each ingredient. In this situation I recommend that you cook each of your meals separately for as much accuracy as possible. However if you would prefer to combine all the ingredients together and cook one big meal to split between the two of you, then that's okay. To get a rough ratio with which to split the cooked meal, take the calorie values for both versions and add them together. Then take one person's specific calories for the meal and divide that by the total calories to get the percentage of the meal that they should have - and the other person gets the remainder. You then have the option of either weighing the full cooked meal and multiplying that by the ratio to get the portion weights, or you can just eyeball it which obviously isn't as accurate. As you can see, it's much easier to just cook the two meals seperately!

This feature can be set up once both people have signed up for a nutrition or combo subscription. If you are interested in using this feature, please send me an email once you have both signed up and I can set it up for you.

Yes, you can fast while following your nutrition plans if you wish. You can do this by waiting however long you want to before eating your first meal of the day. However one thing to note is that fasting does not lead to faster fat loss (despite what you may have seen on social media), so it's a personal preference only! 

Yes - I can build ketogenic plans and low carb plans. The difference between the two is that ketogenic is as low carb as possible, whereas low carb does have a little bit more carbohydrate. Once again it is important to note that both ketogenic and low carb diets do not lead to faster fat loss compared to other diets, so it's a personal preference only!