Is Your Nutrition Aligned with Your Goals?
Are you really fuelling your body to achieve your goals?
Firstly, it's important to note that everybody's body is different, and what works for one person might not work for another.
Some of you are looking to achieve physical and performance goals, whilst others are looking to improve their nutrition habits and create sustainable habits. Our mission is to guide and support you in your journey, no matter your goals.
👇 So let's break it down further...
Choosing Your Goal
Your goal should always be aligned with what you are wanting to achieve, not what others think you should be aiming for. Always remember that it will likely take different phases of calorie intakes and goals to see physique-based changes.
So if you are ready to have a muscle growth phase let go of your fear of gaining weight and allow your body the opportunity to thrive on a surplus for those gains 💪
If you're coming off from a deficit/ surplus or not wanting to focus on physique-based changes, you can enjoy sitting at your maintenance intake. Our body isn't always meant to be in states of change so remember sitting at your maintenance is always a great option.
If you want some additional guidance on choosing your Nutrition Goals checkout our Support Blog Post - Understanding your Nutrition Goals.
Selecting a Meal Guide
Our Meal Guides at MWU consist of one day of eating and change weekly. Whether you prefer to eat different meals every day, every week, or keep them the same, it's completely up to you! We offer a variety of Meal Guide options, so choose the ones that you enjoy the most and that you'll stick to.
Within our Meal Guides, also feel free to swap out any meal for a different recipe from our recipe library of 1,500+ recipes! To swap out a meal simply select the swapping symbol next to your meal image and be guided through recipes of similar macros. Otherwise if you are just looking for meal inspo, on the Meals tab navigate to the lower right corner to the green Recipes button and scroll through our recipe library curated by our MWU dieticians.
Here are some of our favourite recipes based on your Nutrition Goals:
Muscle Gain - Smashed Burger Big Mac Tacos
Ingredients:
(Serves 1)
- 76g Mini Tortilla Wraps
- 120g Extra Lean Beef Mince
- 50g Light Cheddar Cheese
- 20g Special Burger Sauce
- 15g Lettuce
Directions:
- Place wraps on plate. Divide raw beef mince equally amongst wraps. Using fingers press raw beef mince down directly on wrap and evenly spread to edges. Season to taste with salt and pepper.
- Heat pan over medium heat and apply a light spray of oil, if required. Place taco beef side down and cook for 2-3 minutes, until mince is cooked.
- Flip taco to beef side up and top with cheese. Cover with lid and let cheese melt for 1 minute.
- Transfer back to plate and top with shredded lettuce and special burger sauce.
*We recommend making this meal at time of consumption.
Maintenance - Crunchy Rice Salad
Ingredients:
(Serves 1)
- 100g Chicken Breast (No Skin) (Raw)
- 50g Edamame Beans
- 100g Cucumber
- 70g White Basmati Rice (Raw)
- 2 tsp Tamari
- 1 tsp Rice Wine Vinegar
Directions:
- Preheat oven to 180 degrees celsius and line baking sheet with parchment paper.
- Cook rice as per packet instructions. Once cooked add cooked rice to a bowl with half of tamari and rice wine vinegar. Add rice to baking sheet and cooking for 15-20 minutes, until crispy.
- In the meantime heat pot of water until boiling. Add chicken and poach for 10 minutes or until chicken is cooked through.
- Roughly chop chicken and cucumber/
- To a bowl or container add cucumber, chicken and edamem.
- When ready to consume top with remaining tamari, rice wine vinegar and crispy rice. Toss to combine.
*We recommend storing crispy rice separately. Chicken can be stored in an air-tight container and kept in the fridge for 3-4 days.
Lose Body Fat - Crunchy Noodle Beef Salad
Ingredients:
(Serves 1)
- 150g Beef (Sirloin, Rump) (Lean) (Raw)
- 20g Fried Noodles
- 15g Rocket (Arugula)
- 15g Spinach
- 6g Caster Sugar
- 4g Sesame Oil
- 1 tsp Tamari
- 1 tbsp Rice Wine Vinegar
- 2 tsp Scallions
- Red Onion, to taste
Directions:
- Prepare ingredients: slice onion and scallions.
- In a small bowl, add tamari, rice wine vinegar, sugar and oil. Mix well until sugar has dissolved. Set aside.
- Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Add beef and cook for 3-4 minutes. Flip beef and cook for a further 2-3 minutes, until cooked to your liking. Remove from heat and let rest.
- In the meantime, add rocket and spinach to a bowl. Sprinkle with fried noodles and onion. Slice beef into thin strips and place on top of salad. Drizzle salad with dressing and top with scallions. Season, to taste.
*This meal can be stored in an air-tight container and kept in the fridge 3-4 days. We recommend storing salad and noodles separately and adding dressing at time of consumption.
Both - Crispy Chicken Wrap
Ingredients:
(Serves 1)
- 20g Corn Flakes (Gluten Free Optional)
- 105g Chicken Breast
- 1 Egg
- 10g Lettuce
- 10g 99% Fat Free Mayonnaise
- 45g Wrap (High Protein)
- 1tsp Chicken Stock Powder
- 0.5tsp Paprika
Directions:
- Slice chicken into thin fillets.
- In a bowl combine corn flakes, stock powder and paprika. Using your fingers crush to mix together.
- In a second bowl crack egg and whisk.
- Coat chicken fillets in egg wash followed by corn flakes. Set aside.
- Transfer chicken to air-fryer basket and cook at 180°C for 12-14 minutes, until cooked through.
- In the meantime, chop lettuce.
- Assemble wrap. Add lettuce to centre of wrap and top with chicken and mayonnaise.
*Chicken can be stored in an air-tight container and kept in the fridge for 3-4 days.
Consistency is the key!
At MWU, consistency is key. Our goal is to teach you how to be consistent and build habits that you can maintain and sustain even after a 6 or 8-Week Program. While these may look a little different such as reducing the number of times you're working out each week or adjusting your calories, we never want you to feel in a place of extreme restriction during your Programs.
Whilst following a structured plan aids in achieving your goals, being consistent with your calorie and macro target is key if you are wanting to see performance and physical results.
Remember, this is YOUR journey! ❤️
Here's what our community have to say about Nutrition at MWU ⤵️
"The food really is my favourite part. I don’t feel restricted. Flexible dieting has changed my life and the way I look at food and the guilt that I use to feel eating half of these things I no longer feel" - Aimee
"The MWU app is an amazing way to learn more and start practicing flexible dieting, which for me has been the biggest game changer in my fitness journey. It's an epic tool to start playing around with your meals and swapping things around based on the things you love to eat! [...] Please don't think certain foods are "bad" everything in moderation is the best way and the app does set you up with delicious foods to begin with" - Tam
"I originally started MWU following the meal plan and it helped me SO much learn about foods, their nutritional value and tracking! Now I practice flexible dieting I encourage you to play with the app, swaps, and educating yourself on macros. Eating for fat loss or maintenance does NOT have to be boring. What helps me is at night time I spend 5-10 minutes filling in my main meals for the next day (based on cravings/whats in my fridge/meals I've planned). Then I can assess if I am close to hitting my protein target and adjust from there! Protein is KEY for muscle maintenance." - Samantha
Want to experience the power of MWU Nutrition?
Join our Move with Us Platinum Membership today. Gain access to over 1,500+ recipes, customisable meal guides and get ready to say goodbye to a one size fits all approach, this is tailored nutrition, just for you.
