THE PERFECT NUTRITION PLAN does not exist.
The aim of this nutrition guide is to get you to a position where you can implement nutrition strategies that promote fat loss, remove guesswork, and help you get into a regular routine without increasing your stress levels.
BEING CONSISTENTLY GOOD IS BETTER THAN BEING OCCASIONALLY GREAT. The END GOAL is being able to live a life of freedom in a body you feel confident in.
This confidence comes from 4 things:
1. Organization
2. Planning ahead
3. Daily action
4. 80/20 rule
Organization
Step #1 Manage your environment
PROBLEM: You’re making poor nutrition choices because they’re the easiest and only options—chips on the counter, office snacks, or last-minute takeout. Being reactive makes change feel impossible.
SOLUTION: Set yourself up for success by creating an environment that supports your goals. Stock up on healthy snacks and whole foods to remove last-minute decisions. When nutrition is predictable, success becomes effortless.
Plan Ahead
Step #2 Be prepared, not reactive
PROBLEM: Social events, work dinners, and trips create uncertainty around your nutrition since much is out of your control.
SOLUTION: We’re more likely to make unhealthy choices in social settings. Plan ahead by checking the menu in advance or, if that’s not an option, prioritise protein and veggies first—then enjoy the rest of your meal stress-free.
Daily Actions
Step #3 Small Changes, Big Results
PROBLEM: Sticking to “healthy choices” feels tough because they seem unappealing, leading to cravings and bingeing later.
SOLUTION: Instead of restricting, ask “Does this meal align with my goals?” Small swaps make a big impact—pair a burger with a salad, enjoy fries with protein, or add shrimp or chicken to pasta. Nutritious meals should be enjoyable, not boring. This nutrition guide helps you make smart, sustainable changes without feeling restricted.
SMALL CHANGES MAKE A BIG DIFFERENCE.
“80/20 Rule”
Step #4 Enjoy yourself
PROBLEM: Making nutrition changes can feel overwhelming or restrictive, making it hard to stay consistent.
SOLUTION: Follow the 80/20 rule—focus on nutrient-dense foods 80% of the time while allowing room for treats. This balanced approach keeps you on track without feeling deprived, making healthy eating sustainable.
So, if you have a system in place (steps #1 through #3) to help you navigate the 80%, you now have space to enjoy the things you want to indulge in.
ASFC
