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How are the meals structured?

Our nutritionist Jessica Cox together with our BODY BY FINCH recipe team create a beautiful menu each week that satisfies and caters to all tastes! Choose between Weight Loss or Maintenance, male or female, gluten free, vegetarian, paleo/ low carb or regular menus.

  • Check your serving sizes on every recipe: the meal plan generally suits 1 person with leftovers or partners catered for. Breakfasts are usually single serves, lunches between 1-2 serves (make ahead for the week or share with a partner), and dinners are serves 2-4, to allow for leftovers or partners/friends!
  • Remember your Leftovers 
  • Our meals are fresh, simple, easy to cook and include as many wholefoods as possible.
  • Includes family/toddler friendly meals.
  • Easy to use shopping list

We don’t want you getting too hung up on calories but if you want to know approximate totals (including snack allowance), they are:

  • Weight loss, female: 1400
  • Weight loss, male: 2300
  • Strength, female: 1900
  • Strength, male: 3000



If you're enjoying our meal plan as well as regularly working out with us then it's important you're fuelling yourself properly between meals. That's not to say you need to snack every day if you're satisfied by our gorgeous recipes, but it does mean you need to be mindful of what to eat and when! So, Jess has given us some easy guidelines on how many snacks to eat depending on which stream you've chosen to follow.

Before and after working out

Pre-Workout Snacks:

If you're doing exercise every day, then it's important to have carbohydrates for fuel, especially if you are working out first thing in the morning before breakfast.

Cardio only (BodyMove)

Small carb snack e.g. banana or a piece of fruit

Cardio & strength (BodyWork)

Small carb and protein snack e.g. banana and cottage cheese

Post-Workout Snacks:

It is essential to ‘refuel’ within 30 minutes of finishing your workout ideally. This needs to be a combination of carbs and protein, with more of a priority on protein with strength training.

Cardio only (BodyMove)

Medium carb snack e.g. wholegrain toast with peanut butter and banana

Cardio & strength (BodyWork)

Medium protein and carb snack e.g. protein shake with banana


It is best to stick to 2 snacks per day for weight loss, one mid-morning and one mid-afternoon. Evening snacking can be an occasional option if someone wants to have, say, a square of dark chocolate or a healthy dessert, but generally eating less in the evenings when we are more sedentary is conducive to weight loss. This gives our body time from dinner through till breakfast with a break from food intake.


Generally it is best to also stick to 2 snacks per day,

1 mid-morning and 1 mid-afternoon. Again, this gives our body (and our digestive system) a break from dinner through to breakfast, which is ideal. There is certainly a little more flexibility here, however, when you are maintaining your weight. If you want to include an evening option, and of course if you are hungry, then go for something with protein and some fats for satiety and minimal carbs. It's best to avoid carbs after dinner, as carbs can stimulate your blood sugar too much at night.

The BODY Snack List

Check out the Planner for your full list of tasty snacks, which we'll continue to add to with delicious new recipes every week of the program.


Oh, treats! The 80/20 rule is a great one to apply for maintenance. For weight loss I’d apply it at 90/10.

Weight loss

1 treat meal plus 1 treat snack per week. If you are after results, sticking to great wholefood intake the majority of the time will pay off.


1 treat meal plus 2 treat snacks per week. E.g. a meal out with friends and family at your favourite restaurant or slice of cake with your girlfriends at your local café.