Choose Your Goal
Lose Weight Fast
Drop 0.5–1 kg per week with a 500–750 calorie deficit. 7-day kickstart plan, NZ supermarket staples, and the biggest calorie traps to cut first.
Lose Weight the Healthy Way
Sustainable fat loss that sticks — 14-day meal plan, the healthy plate method, calorie swaps, and habits that work for life without restriction.
Gain Muscle
Build real muscle with the right calorie surplus, protein targets by bodyweight, a 7-day meal plan, supplement guide, and a 3-day beginner training plan.
Feel Healthier
10 evidence-backed habits that transform energy and mood in 2–4 weeks. NZ-specific nutrient gaps, mental wellbeing levers, and a starter week plan.
Why These Plans Work
🇳🇿 Made for New Zealand
All meal plans use ingredients from Pak'nSave, Countdown, and New World — with NZ prices. No obscure imports required.
🔬 Evidence-Based
Every recommendation is backed by peer-reviewed research. We cite sports nutrition science, not fad diet books or influencer advice.
🆓 Completely Free
No sign-up, no email required, no paywall. We earn from gym referrals — not by selling you diet plans.
🏋️ Gym-Paired
Every plan includes specific gym recommendations to accelerate your results — we'll match you to the right gym for your goal.
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Not sure which plan is right for you?
Take our 60-second quiz — we'll match you to the right diet goal AND the perfect NZ gym to support it.
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