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High Performance Plan for Busy People

Tamara Madden — Fri, 18 Oct 2024 04:36:17 +0000

This is an updated version of the original Real Food High Performance Plan. It has all new and improved recipes. It is suitable for people doing 10-15 hours of training per week, and looking to improve their performance by focusing on a nutrient dense diet. You can adjust the plan by adding or subtracting snacks to meet your energy needs.
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Reset Program for Busy People

Tamara Madden — Fri, 18 Oct 2024 04:20:25 +0000

This is an updated version of the original Real Food Reset Plan. It has all new or improved recipes. It is suitable for those who are exercising 5-10 hours per week, and perhaps looking to shed a few kilos, or for those who are returning to regular training. The plan can be adjusted by adding or subtracting snacks to meet your energy needs.
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Simple Smoothies

Tamara Madden — Thu, 29 Feb 2024 05:47:35 +0000

These recipes can be used for a post workout smoothie, a meal or snack. I've included the nutritional data to you can add extra carbs if needed post training.
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5 New Lunch Bowls

Tamara Madden — Thu, 29 Feb 2024 05:35:52 +0000

These are suitable for all ages, a complete shopping list is included.
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Recovery meals – Breakfasts

Tamara Madden — Tue, 11 Jul 2023 02:47:45 +0000

Breakfast ideas for after a training session - with Nutrition panel. Please refer to the blog post for details on what Macro's you should be aiming for.
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Simple Snacks for Active Teens

Tamara Madden — Wed, 26 Apr 2023 06:01:08 +0000

10 easy recipes that active hungry teens can prepare themselves for afternoon tea
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Spring ReBoot

Tamara Madden — Wed, 06 Jan 2021 01:34:04 +0000

A complete 7 day meal plan (shopping list and recipes), that provides 1500 calories per day, and 100gms protein per day.

This plan is sutiable for those doing a moderate amount of aerobic exercise - ie 30-40 minutes, 4 times per week. If you are doing a higher amount of exercise, you will need to add more carbohydrates.
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Lunch Bowls

Tamara Madden — Thu, 09 Apr 2020 02:04:30 +0000

These are suitable for all ages, a complete shopping list is included.
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Simple Snacks

Tamara Madden — Fri, 27 Mar 2020 01:32:38 +0000

Snacks are important to keep you fuelled during the day. For most people 200-300 calories is adequate to satisfy your hunger without ruining the next meal !
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4 Quick Healthy Lunches

Tamara Madden — Wed, 25 Mar 2020 04:59:03 +0000

These can be made in under 15 minutes, and a shopping list is included.
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