8 week challenge week 1

Welcome to Week 1 Meal Guide This is a whole-food meal plan focused on high-protein, gluten-free options to support daily energy, hormone balance, and gut health. You’re encouraged to swap meals, repeat favourites, and adjust portions to suit your needs. You can also add extra snacks if required — or skip them if you’re not hungry. This plan is designed to be flexible and sustainable. Throughout this week, the key focus is on building balanced meals that: Prioritise protein at each meal to support metabolism and muscle health Include a variety of plant foods to nourish the gut microbiome Support stable blood sugar levels for consistent energy and reduced cravings Encourage regular eating patterns to support hormones and digestion This is not about perfection — it’s about building awareness, consistency, and habits that you can carry beyond the challenge. How to use this plan: 1. Aim to eat every 3–4 hours 2. Stay hydrated (2–3L per day) 3. Tune into your hunger and fullness cues 4. Practice mindful eating — slow down, minimise distractions, and be present with your meals 5.Focus on consistency over perfection