Nutrition & Balance

Lifestyle & Convenience Staples Frozen fruit & veg Microwave potatoes Lentils , red or green ( great to add in to most dishes) also for quick soups. Protein yogurts, NOT Greek style! ( i use face) Wraps/pittas Rotisserie chicken Smoothie ingredients Herbal teas Electrolytes Flavour Boosters Fresh herbs Spices & seasonings Garlic & ginger Salsa Light mayo Soy sauce Sweet chilli Curry paste Lemon/lime juice Parmesan/feta Balanced Snack Ideas Rice cakes Dark chocolate Popcorn Nu

Use these simple swaps throughout the meal plans so you can mix and match without overthinking.

1800 Calorie Meal Plan

1600 Calorie Meal Plan

5 Day Meal Plan

EATING OUT & WEEKEND GUIDE

LIVE BETTER BATCH METHOD

QUICK GROCERY LIST Protein: Chicken breast, salmon, lean turkey/beef mince, tuna, eggs, Greek yoghurt, cottage cheese, protein powder Carbs: Oats, wholemeal wraps, wholegrain bread, brown rice, quinoa, sweet potatoes, small/baby potatoes Veg & Salad: Spinach, mixed salad leaves, broccoli, peppers, cucumbers, cherry tomatoes, green beans, mushrooms, onions, frozen veg Fruits: Bananas, apples, berries, pineapple Healthy Fats & Extras: Olive oil, peanut butter, almonds, hummus,

pregnancy Managing Nausea Eat Small, Frequent Meals: If you're feeling nauseous, try eating small, frequent meals to keep your energy up and avoid an empty stomach. Stay Hydrated: Drink plenty of water or herbal teas to stay hydrated and help ease nausea. Essential Nutrients Include Protein at Every Meal:Incorporate foods like eggs, yogurt, and lean meats to support your baby's growth and maintain your energy levels. Choose Nutrient-Dense Snacks: Opt for snacks like nuts, c