Healthy meals and cooking made easy!
Get your step by step plan to eating awesome every day!
"WHAT SHOULD I BE EATING?"
SIMPLIFY what to eat and support your health and fitness goals with this 4 Week High Protein Meal Plan!
Why this plan? Why focus on protein?
Protein is an ESSENTIAL nutrient but most of us are under-eating and not achieving the recommended daily intake (RDI).
Every meal in our 4 Week Plan exceeds the minimum recommendations for protein, helping you to get all the benefits of awesome meals with balanced nutrition!
I believe an active woman should be aiming for between 30 - 40g of protein in every meal. To thrive (not just survive) we should be getting a minimum of 90g of protein a day!
* Recipes by Registered Nutritionist Valerie Diane
What you'll get with the 4 Week High Protein Meal Plan:
Take the thinking out of it!
Get excited about your food!
Fuel your #mumlife with filling and easy recipes!
Learn what a balanced, nutritious meal looks like!
Discover what works for you and your body!
Unlike diets or fat-loss challenges, this 4 Week Meal Plan treats calories and macronutrients as useful information rather than restrictions or limitations. You won't be tracking calories or weighing everything you eat.
"This is not a diet ... this is a sustainable and enjoyable approach to eating!"
Women are not small men. This applies to exercise. But it also applies to how we fuel our body for exercise and daily life.
The female body is extremely complex and unique. What we eat, when we eat and how we eat can impact our hormones - negatively or positively. While approaches such as intermittent fasting may work for some, and may work well for men especially, for many women this can result in hormonal and metabolic dysfunction.
Women frequently try the latest diet or fad and experience an initial period of weight loss, but soon find their body retaining fat, beginning to lack in energy, motivation, feel fatigued deprived and discouraged. Binging often follows along with a good dose of shame, which leads to the restriction, binge-cycle repeating. I want you to break free of this!
This 4 Week High Protein Meal Plan is not designed to be a "diet". Rather, it is based on these simple principles: prioritise protein goals, crowd in low-carb, non-starchy vegetables and trust the rest to fall into place. When you have the essential nutritional pillars in place this naturally helps to regulate appetite, support great metabolic function, and curb cravings!
Eating more protein is also an awesome and easy hack for gaining more energy!
(Recipes by Registered Nutritionist Valerie Diane*)
My hope is that this 4 Week Meal Plan will give you knowledge and tools that help to form the building blocks of your "life-long" diet.
You'll learn what types of meals you enjoy.
What keeps you full and energised, and ...
What supports your health and fitness goals the best!
All of this - because ultimately I want you to be able to:
- Experience food freedom by gaining knowledge and learning to eat more intuitively
- Feel confident in your nutrition and diet
- Feel energised in exercise and in daily Mum Life - because you are eating the right things
- Avoid the pitfalls of over-exercising and under-nourishing
- Optimise your health for quality of life and longevity!
Be a #badass active woman!
Don't take my word for it ...
KNOWLEDGE. EMPOWERMENT. COMMUNITY.
Not only are the recipes in this plan deceptively simple, they exceeded my expectation for taste and flavour! I really enjoyed making new recipes and having all the planning done for me. It was fun to try each new recipe and knowing it was going to be yummy and nourishing! Filling too! I especially enjoyed the "made from scratch" sauce and condiment recipes. So delicious!
I left the course with so much knowledge around exercise and nutrition it was amazing. Definitely recommend it to anyone just needing to recenter themselves or a boost in health and wellness, Definitely worth it alL
Highly recommend Kirstyn and the crew at KC Fit. I entered the KC Fit world through the Mummy Tummy & Bits programme when I was 6mths postpartum and the knowledge and tools I gained were invaluable for getting myself back to being fit and healthy - including greatly reducing the size of my tummy split! The classes were really welcoming and supportive, and a good laugh too.
Frequently asked questions
How you use this meal plan is up to you. To get the most benefit from the 4 weeks the intention is that you stick to the recipes from this plan as much as possible. However, you can allow yourself some flexibility to mix and match or swap recipes you aren't so keen on for others.
No. Every recipe has this information for you if this is of interest to you or you are tracking your macronutrients or calories, but this isn’t the priority of the plan. Every recipe is portioned to prioritise adequate protein.
Weight loss is not the primary focus of this plan. However, with the focus on wholefoods, low carb and high protein recipes, this could be an outcome, especially if your current eating habits are quite different to the approach of the plan.
The meal plan is mostly gluten-free. There are plenty of options to suit most preferences or intolerances. If there is something in a recipe you cannot eat, we encourage users to ask about a good alternative in the accompanying Facebook Support Group.
Yes it sure is! This plan prioritises quality calories and nutrition, not “low calories”. As such, it is totally suitable for pregnancy - even beneficial! Just be sure to keep listening to your body and eat more if you feel you need to!
Yes! The 4 Week High Protein Meal Plan will be supplied via PDF documents. You are free to work from these electronically, or print them off for ease of reference.