Meal Prep Guide 1 & 2

4-Day Meal Prep Guide (Free Download)

Looking for a simple, done-for-you way to get back into routine without tracking calories or spending hours in the kitchen?

This free 4-Day Meal Prep Guide is designed to take the thinking out of meals and help you eat in a balanced, nourishing way with minimal prep and maximum practicality.

Inside, you’ll find:

• 2 x 4-day meal prep plans
• Easy, repeatable meals you can prepare ahead
• A done-for-you shopping list
• Simple recipes using everyday supermarket ingredients
• Snack ideas included

The guide is based on approximately:

• 1629 calories per day
• ~50% carbohydrates
• ~25% protein
• ~25% fats

It’s important to note that everyone’s needs are different. Calorie and macro requirements vary depending on goals, body composition, activity levels, health considerations, and lifestyle. This guide is not intended to be a perfect fit for everyone — instead, it’s a balanced starting point and a practical example of how structured meal prep can work in real life.

More Than Just a Meal Plan

Meal prep guides like this are just one of the strategies I use when supporting clients.

My approach to nutrition also includes:

• Customised nutrition plans
• Balanced plate eating (without tracking)
• Flexible structures that fit real life
• Mindset and behaviour strategies to build consistency
• Creating sustainable, non-restrictive habits for long-term results

Anyone can generate a plan — but understanding behaviour, building consistency, and adapting strategies to your life is where lasting change happens.

You’re welcome to use this guide on its own, take what works for you, and move at your own pace — or, if you’d like personalised support, I offer 1:1 nutrition coaching with a completely confidential and non-judgemental approach.

Whether you’re just getting started or looking to simplify your routine, I hope this guide helps make eating well feel easier, more achievable, and sustainable.

— Narelle