Custom Meal Plans
These meal plans are tailored to improve health, reduce body fat, or build muscle mass — all based on your individual goals.
Your caloric needs will be determined through a comprehensive assessment of factors such as metabolism, height, weight, age, gender, fitness level, muscle mass, sleep patterns, stress levels, and activity level.
Please note that these meal plans are not suitable for individuals with a history of yo-yo dieting or eating disorders, those under 16, or individuals who are pregnant or breastfeeding. If this applies to you, I recommend booking an initial nutrition session for personalised dietary guidance.
Personalised Approach
By enjoying your meal plan you are more likely to follow it consistently, setting you up for success.
The meal plans are designed to be realistic and sustainable, and can be followed for six months or longer. They include all major food groups, providing a foundation for healthy eating habits and appropriate portion sizes.
Note that while there are vegetarian and vegan options, they are not the primary focus of my meal plans.
Quality Foods
Nutrition should work for you, not against you. It’s incredible how nutritious foods can transform your energy, mood, and overall vitality. My clients consistently report improved energy, skin, and sleep quality.
I’m incredibly passionate about my work and would love the opportunity to help you:
✔️ Improve sleep
✔️ Boost your energy
✔️ Feel your best
Easy To Follow
Your nutrition plan will be designed to make healthy eating simple, enjoyable, and easy to fit into your lifestyle. We’ll start by looking at what you’ve been eating lately, along with your dietary history, to create a plan that works for you. I take into account your usual eating patterns, so that the program fits naturally into your routine. For example, if you don’t typically eat breakfast, you won’t be forced to start—your plan will be designed to complement your habits, not disrupt them.
Your plan will be completely tailored to you, ensuring that any dietary intolerances or preferences are accommodated. Ingredient swaps are available for everything, giving you total flexibility.
Tasty Meals
I can confidently say that you’ll enjoy the meals, and many clients even tell me they genuinely look forward to them. Having meal prep options or quick, tasty recipes can take a lot of stress out of your day. There are several marinade options to add flavour, as well as different herb and spice combinations for simple yet delicious seasoning.
All recipes are made with familiar ingredients, so you won’t need to track down anything obscure. These meals are based on foods you’ve likely had before - classic, everyday Australian staples. The idea is to make healthy food taste incredible while keeping it quick and easy to prepare. Every recipe has been chosen for its simplicity, flavour, and effectiveness, so you get the best results with minimal effort. Every meal can be cooked in under 20 minutes, with clear, beginner-friendly instructions to help you feel confident in the kitchen, no matter your experience level.
Optional Fitness Advice
If you’re currently exercising or looking to get back into fitness, your program will also include personalised fitness advice, which we’ll adjust as you progress. With my background as a Personal Trainer, I love helping people integrate movement into their daily lives—whether that means creating a structured workout plan or fine-tuning what you’re already doing to help you achieve the best results.
I spent two years writing this meal plan, and I'm incredibly proud of it. It's my life's work.
But it’s not really a meal plan - it’s more like a recipe book. After a decade in the health and fitness industry, I chose my top recipes and adapted them to fit different calorie needs.
I only picked recipes that are familiar, use minimal ingredients, and pack maximum flavour. No pretentious ingredients that are hard to get hold of. No complicated meals. It’s just healthy, simple food with in-depth instructions on how to make it taste great, because I believe that’s the secret to making healthy eating sustainable. Nothing extreme or restrictive. Just real food that fits into real life.
Level of Experience and Qualifications
Julia Plamenig holds a Bachelor of Health Science (Nutritional and Dietetic Medicine) and has been creating successful meal plans for clients since 2016. With a decade of experience as a Personal Trainer, she provides expert guidance in both nutrition and fitness, tailoring her approach to what benefits you most.
She has been training consistently since 2009 and has successfully achieved remarkable leanness, reaching body fat levels of 11% to 13%, as shown in the accompanying photo. However, it’s important to note that maintaining such low body fat levels may not be sustainable for women in the long term.
I aspire that this meal plan positively influences your life, boosts your vitality, and promotes functioning on a higher level. My true passion lies in making nutrition enjoyable, simple, and effortless for you.
Client Results
Fees
First Session:
$150 for 1.5 hours
Meal Plan:
$200 one time add on
Follow up:
$100 for 1 hour
Couples:
Buy one, get one 50% off
What you get
- Updates to the meal plan at any time
- Weekly check in
- Video call once a month
- Unlimited questions by SMS and email
- Monthly receipts to get rebates from private health cover
- Customised advice
- 100% of my effort to get you to your goal
During video calls, we will review your program, make updates, and track your progress. I provide new recipes, fact sheets, and make adjustments to make your program more effective or easier to follow. The goal is to assess what worked, what didn’t, and why. This helps optimise results while providing motivation and accountability throughout your journey.
Health Coverage Rebates
If you have private health insurance with a high level of extras cover, you may be eligible for a rebate for your nutrition sessions. Most clients receive reimbursement ranging from 40% to 80%. I will provide you with a reciept that you can submit to your insurance provider.
To confirm if your provider covers nutritional and dietetic therapy, you can check their website or app or contact them directly. The providers I am registered under to cover your session (subject to your coverage) include:
- HBF
- NIB
- Medibank
- APIA
- AHM
- Australian Unity
- CUA
- GU Health
- Latrobe
- Mildura
- Police Health
- Qantas Health insurance (NIB)
- Queensland country Heath
- St Lukes Health
- West fund
Weight Loss Philosophy
I strongly believe that weight loss should not involve excessive restriction or suffering. My meal plans are designed to prevent excessive hunger through strategic meal timing and portion sizes, keeping you satisfied until your next meal.
Weight loss can be challenging and is often a sensitive topic. My priority is to evaluate whether techniques yield positive or negative changes in my clients' lives, recognising that what works for some may not work for others.
Sustainable Weight Loss
Scientific literature defines successful weight loss as a 5% reduction in bodyweight sustained for one year. I endorse a maximum rate of weight loss of 0.5 kilograms of fat per week, emphasising that this pertains to fat loss specifically, not overall weight loss. This rate is significant for individuals seeking to achieve a lean physique while already at a healthy body weight. For those at an unhealthy body weight, losing 1 kilogram per week during the initial months is both typical and beneficial.
I believe that attaining one's desired physique takes 1 to 2 years, as it involves adopting numerous lifestyle changes. While faster weight loss is possible, it often results in quicker weight regain.
Still not sure?
Why not book a free exploratory call to see if my services align with your goals? Finding a practitioner you vibe with is important, so don’t hesitate to reach out with any questions.
You can text me at +61 479 069 044 or email julsplamenig@gmail.com.
Just mention “book a free exploratory call for a nutrition session,” and we’ll schedule a time to discuss if we’re the right fit!
After years of refining my approach, I’ve developed meal plans that are sustainable and designed for real life — they go beyond the generic plans often found in the fitness industry.