Nutrition

Why nutrition is so important:

Good nutrition becomes increasingly important for women in their 40s and beyond, as hormonal changes can affect body composition, muscle mass, bone health and energy levels.

What and how much you eat can help you:

  • Maintain and build lean muscle, particularly when combined with regular strength training.
  • Support healthy bones by getting enough protein, calcium, vitamin D and other important nutrients.
  • Support fat loss without sacrificing muscle by fuelling your body appropriately rather than simply eating less.
  • Improve energy and recovery, helping you get more from your workouts and everyday life.
  • Support long-term health, including cardiovascular and metabolic health.

You don’t need an overly restrictive diet or a long list of foods you can’t eat. The focus is on eating enough of the right foods to support your body, training, and goals.

  • Meeting protein requirements first

  • Supporting training performance and recovery

  • Providing enough energy to fuel your body properly

  • Adapting to changing physiology in perimenopause and menopause

Your energy needs can change depending on your activity levels, training, sleep, stress and stage of life. Sustainable results don’t come from continually trying to eat less – they come from learning how to fuel your body well.

You’ll receive one fuel plan for the month, allowing you to cook meals in bulk and freeze for the entire 4 weeks!

Fuel Plan Options:

  • Non-vegetarian
  • Vegetarian
  • Gluten Free
  • Male (in case family members want to join in too)

Each fuel plan contains:

  • 2 x breakfast options
  • 3 x lunch options
  • 7 x dinner options
  • 6 x snack options
Join the 4 Week Challenge

What works for you?

You have the option of sticking with these meals for the month.

Swapping some recipes for alternatives in the SBF Catalogue.

Using your own recipes in accordance with our specific "Fuel Serves Guide"