8 week challenge week 3

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