You're in. Week 1 is open right now — meal plans, recipes, the rhythm for the week. Take a look around.
You are here
Week 1 of 8
This week's one job: stock the kitchen and add a fist of protein to every plate. Everything else flows from there.
This week's simple wins
Tick 'em as you go.
Resets each Monday. 0 ticked today.
No bin-clearing dramatics. We add protein and fat to every meal so you're never hungry, then gently reduce the obvious sugars.
Daily plan
Breakfast, lunch, dinner — mapped out for you. Open it, print it, hit the kitchen.
Open meal planOne-shop list
Metric and imperial.
Get the list5 min watch
What's changing in your body this week, and the one habit to lean into.
Watch nowEach Wednesday at midnight AEST the next week unlocks. Click any unlocked week to jump in.
Week 1
Stock the kitchen. Start scaling down sugar. Pump up protein and fat so you're never hungry.
Open Week 1Unlocks Wed 12amWeek 2
Cement the changes from Week 1. Add more variety, less sugar.
Open Week 2Week 3Week 3
Find the hidden sugar. Get your gut on side.
Open Week 3Week 4Week 4
Learn the fibre fix that changes everything.
Open Week 4Week 5Week 5
Eat-out playbook. Travel, family meals, social rhythm.
Open Week 5Week 6Week 6
Build the eating-out playbook that lasts.
Open Week 6Week 7Week 7
Reintroduce a little sugar (only what you actually want).
Open Week 7Week 8Week 8
Land into the long-term IQS framework.
Open Week 8What's actually happening when you cut fructose, why the first three days are the hardest, and the protein lever that ends the rollercoaster.
I was so sceptical. Three days in I was tired and cranky. Day four — something shifted. By day seven I was sleeping through the night for the first time in years.
Mel
VIC · 47 · Week 1 of her cohort
Nutritionist-designed, taste-tested, and the kind of dinner the whole family will eat.
30 grams of protein, a fist of greens, a quiet little fermented hit. Anti-inflammatory, dairy-free, ready in 25 minutes.
Prep
10 min
Cook
15 min
Serves
4
Effort
Easy
Ingredients
Method
Why we love it
30g protein per serve. Omega-3s from salmon, sulforaphane from broccolini, and tahini for a fibre + calcium hit. The miso adds a fermented kick — quiet support for the gut microbiome.
Three playlists for the three moods this week needs. Cooking, walking, winding down.
Mid-tempo. Keeps you moving without making you tired.
Steady beat for a 10-minute walk after eating.
Phone-down music. For the hour before bed.
Stuck on a recipe? Confused about a swap? Just need to talk it out? We're here to help.
