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Your Nutrition Plan
Answer a few quick questions. We'll build your personalised targets, meal plan and a 21-day habit challenge for the full 13 weeks.
Step 1 of 4
About You
Male
Female
Step 2 of 4
Body Metrics
Got InBody data? Enter it below. Otherwise skip ahead — we'll estimate from your stats.
No scan? No worries. We'll estimate from height, weight and activity. Update anytime after a scan at the gym.
Step 3 of 4
Training & Goals
🪑
Just starting🚶
2–3 sessions/wk🏋️
4–5 sessions/wk⚡
6+ sessions/wk📉
Lose body fat💪
Build muscle🔄
Improve body comp❤️
Get healthier
Step 4 of 4
Food Preferences
Everything
Vegetarian
Vegan
Pescatarian
Dairy-free
Gluten-free
Nut-free
Egg-free
Seafood-free
None
3 meals
3 + snack
3 + 2 snacks
Your 13-Week Nutrition Plan
Your Numbers
Daily Targets
What To Eat
Sample Meal Plans
Two versions — training days and rest days. Protein stays the same. Carbs shift to match the work.
Training Day
Rest Day
Hydration
Daily Fluid Target
Hot day or hard session? Add 500 mL–1 L on top. Use an electrolyte drink or a pinch of salt in water — you need sodium to hold onto the fluid.
21-Day Habit Challenge
Build Habits That Stick
Every 3 days you add one new habit on top of the last. By day 21 you'll have a full routine you keep long after the 13 weeks.
The rule: Don't try to be perfect. Tick the box if you did the habit at all — even roughly. Consistency beats perfection.
After The 21 Days
Weeks 4–13
Keep the 7 habits going. They're not a challenge anymore — they're just how you eat. If one slips, pick it back up next meal.
Check in every 2–3 weeks. Weigh yourself same time each morning, take a weekly average. If the trend is right and training feels good, stay the course.
Get an InBody scan at week 6 and week 12. The scale only tells part of the story. Scans show what's actually changing under the surface.
Don't overthink it. Hit your protein. Eat your veg. Drink your water. Train hard. Sleep well. That's 90% of the game.
Key Nutrients
What To Watch
Get these from food first. Supplements only if you've got a confirmed gap.
From Your Coach
Coach Notes
Flexibility
Simple Swaps
Bored of something? Swap like for like — keep the portion the same.
Unbound Athletic · North Lakes, Brisbane · unboundathletic.com.au
General nutrition guidance — not medical advice. If you have a health condition, see your GP or an Accredited Practising Dietitian.
General nutrition guidance — not medical advice. If you have a health condition, see your GP or an Accredited Practising Dietitian.
Save Your Plan
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