21 Day Real Food Real Quick Meal Plan (21 days)

A program designed to simplify healthy eating, save time, and support lasting wellbeing.

Our 21-Day Real Food, Real Quick Program provides a practical and flexible approach to nutritious eating for busy individuals and families. The plan focuses on whole, minimally processed ingredients that promote energy, balance, and overall health. By batch-cooking proteins, repurposing leftovers, and preparing quick breakfasts, you’ll save time while enjoying satisfying meals that fit easily into your routine.

This program helps you eat well without overcomplicating food choices — making healthy eating achievable, affordable, and enjoyable.

The Meal Plan Includes:

• 3-Week Meal Plan: Featuring breakfast, lunch, dinner, and snacks planned over 21 days. Leftovers are utilised throughout the plan to reduce daily meal preparation and make cooking more efficient.
• 53 Recipes: Includes 18 recipes for Week 1, 18 recipes for Week 2, and 17 recipes for Week 3, with clear ingredient lists and easy-to-follow instructions for each meal.
• Shopping Lists: Fully itemised and categorised by store section (produce, pantry, fridge, freezer) for efficient shopping and reduced waste.
• Prep Guide: A detailed weekly prep outline to help you batch-cook proteins and stay organised across the 3 weeks.
• Daily Averages: Provides approximately 1,700 calories and 85 g of protein per day, supporting balanced nutrition, energy, and fullness.
• Nutritional Variety: Recipes rotate across the three weeks to maintain diversity while keeping ingredients simple and budget-friendly.
• Full Nutritional Information: Includes macronutrient and micronutrient breakdowns to support awareness of energy, protein, fibre, and key nutrients for overall health.