Tier 1 – Mindful Eating (Foundations & Habits)

Best for beginners or those who don’t want to track. Focus on habits and awareness.

• Learn hunger & fullness cues (eat to 80% full)
• Slow eating, no distractions
• Hand-portion guides (protein = palm, carbs = cupped hand, fat = thumb, veg = fist)
• Daily “big rocks”: protein with each meal, 2–3L water, fruit & veg daily
• Food diary for awareness – write down meals, hunger, mood & energy instead of calories

Pros: Simple, flexible, sustainable, no calorie counting, builds long-term habits

Cons: Slower fat loss results, less precise, relies on self-awareness

Tier 2 – Calorie & Macro Tracking (Flexible Structure)

For clients who want more structure, body composition changes, or performance focus.

• Set calorie target and protein goal first
• Track in our app
• Flexible food choices (80/20 rule – whole foods + treats)
• Nutrient timing if relevant (carbs around training)

Pros: More accurate for fat loss/muscle gain, flexible, teaches portion sizes & nutrition knowledge

Cons: Can feel time-consuming, easy to obsess over numbers, not sustainable long-term for everyone

Tier 3 – Structured Meal Plans (Maximum Guidance)

For clients who need the most structure, prefer simplicity, or are short on time.

• Fully customised meal plan matching calorie/macro needs
• Multiple options per meal (swap system for variety)
• Recipes, shopping list & prep strategy included

Pros: Clear, simple, removes decision-making, best for busy people who want fast results

Cons: Can feel restrictive, less flexible for eating out/social events, may create reliance if used too long