The Reset Guide: On Form
Nourish On Form
A simple weekly food and movement guide designed to help you feel stronger, more energised and more consistent. This is not a strict plan. It is a gentle guide to help you get back to the basics and support your body in a realistic way.
Where to begin
- Aim for protein at each main meal
- Fill half your plate with vegetables or salad where possible
- Choose meals you can repeat without overthinking
- Drink water consistently across the day
- Try not to skip meals, especially on training days
- Focus on consistency first. Results follow
On Form health notes
We like keeping things simple with fresh, seasonal produce and quality basics where possible. For our busy lifestyle members, having good food on hand makes a big difference to consistency.
Options like Rita’s Farm for fresh produce and Our Cow for meat and fish can be ordered online and delivered straight to your door.
The goal is not perfection. It is making healthy choices easier by keeping your fridge stocked with simple, quality ingredients.
The basic plate guide
Most meals can be built around this:
Your weekly rhythm
This is a simple guide to help you create consistency across the week. Aim for 4 Pilates classes where you can, and build the rest of your week around simple meals, hydration and gentle movement.
- Monday – Pilates class
- Tuesday – Walk, stretch or rest
- Wednesday – Pilates class
- Thursday – Walk, stretch or rest
- Friday – Pilates class
- Saturday or Sunday – Pilates class
If 4 classes does not work for your week, start with what feels realistic and build from there.
Good basics to keep at home
- Eggs, Greek yogurt, chicken, fish, lean mince or tofu
- Rice, oats, wraps, potatoes, pasta and grainy bread
- Leafy greens, berries, bananas, cucumber, tomato, carrots and seasonal vegetables
- Avocado, hummus, nuts, seeds and nut butter
- Simple staples like lemon, herbs, salt and pepper
- Build around easy ingredients you will actually use
Perimenopause and menopause support
If you are in perimenopause or menopause and feel like your body is changing, you are not imagining it. This stage can affect energy, recovery, body composition, sleep and how your body responds to training and food.
If you feel you need more personalised support, we recommend Emily Gardem Nutrition. Mention On Form when booking your consultation to receive 10% off.
Every body is different. If this style of eating is not working for your body, or you are struggling with symptoms, speak with your GP or a qualified practitioner for more individual advice.
Your 7 day meal guide
Keep this simple. Follow it as written, swap meals around to suit your schedule, or repeat the meals you enjoy most. Open each day for the meal ideas and recipe guidance.
Day 1
Breakfast: Greek yogurt with berries, chia seeds and granola
Lunch: Grilled chicken salad with quinoa, cucumber, tomato and avocado
Dinner: Baked salmon with roasted sweet potato and greens
Greek yogurt bowl
Ingredients: 1 cup Greek yogurt, 1 handful mixed berries, 1 teaspoon chia seeds, small handful granola.
Method: Spoon yogurt into a bowl, top with berries, chia and granola.
Chicken quinoa salad
Ingredients: Cooked chicken, cooked quinoa, cucumber, tomato, avocado, greens, lemon, salt and pepper.
Method: Layer greens, quinoa and vegetables, top with chicken and avocado, finish with lemon and seasoning.
Salmon with sweet potato and greens
Ingredients: Salmon fillet, sweet potato, green vegetables, lemon, salt and pepper.
Method: Roast sweet potato, bake salmon and steam greens. Serve together with lemon.
Day 2
Breakfast: Two eggs on toast with spinach and avocado
Lunch: Chicken or turkey wrap with salad, hummus and grated carrot
Dinner: Lean beef stir fry with vegetables and rice
Eggs on toast
Ingredients: 2 eggs, 1 to 2 slices grainy toast, spinach, avocado, salt and pepper.
Method: Cook eggs your preferred way, toast bread, add spinach and avocado, then top with eggs.
Chicken wrap
Ingredients: Wrap, cooked chicken or turkey, mixed salad, hummus, grated carrot.
Method: Spread hummus over wrap, add fillings, roll tightly and serve.
Beef stir fry
Ingredients: Lean beef strips, mixed vegetables, cooked rice, simple seasoning or low-salt stir fry sauce.
Method: Cook beef, add vegetables, stir through sauce or seasoning, and serve over rice.
Day 3
Breakfast: Protein smoothie with banana, berries, protein powder and milk of choice
Lunch: Tuna bowl with rice, cucumber, greens and edamame
Dinner: Chicken breast with potato and steamed broccoli
Protein smoothie
Ingredients: 1 scoop protein powder, 1 banana, 1 handful frozen berries, milk of choice, ice.
Method: Blend until smooth. Adjust milk to get the texture you like.
Tuna rice bowl
Ingredients: Tuna, cooked rice, cucumber, greens, edamame, lemon.
Method: Add rice to a bowl, top with tuna, greens and vegetables, finish with lemon.
Chicken, potato and broccoli
Ingredients: Chicken breast, potato, broccoli, salt, pepper, lemon.
Method: Cook chicken, roast or boil potato, steam broccoli and plate together.
Day 4
Breakfast: Overnight oats with yogurt, berries and cinnamon
Lunch: Egg and salad bowl with roast pumpkin, feta and spinach
Dinner: Grilled fish tacos with slaw and avocado
Overnight oats
Ingredients: Oats, Greek yogurt, milk, berries, cinnamon.
Method: Mix oats, yogurt and milk the night before, top with berries and cinnamon in the morning.
Egg and pumpkin bowl
Ingredients: Eggs, roast pumpkin, spinach, feta, cucumber or extra salad vegetables.
Method: Cook eggs, add to a bowl with pumpkin, spinach and feta.
Fish tacos
Ingredients: White fish, soft wraps, slaw, avocado, lemon.
Method: Cook fish, warm wraps, fill with slaw and avocado, then squeeze over lemon.
Day 5
Breakfast: Cottage cheese on toast with tomato and cracked pepper
Lunch: Chicken and brown rice bowl with greens and dressing of choice
Dinner: Turkey meatballs with pasta and side salad
Cottage cheese toast
Ingredients: Grainy toast, cottage cheese, sliced tomato, cracked pepper.
Method: Toast bread, top with cottage cheese and tomato, finish with pepper.
Chicken rice bowl
Ingredients: Cooked chicken, brown rice, greens, cucumber, dressing of choice.
Method: Add rice and greens to a bowl, top with chicken and vegetables, drizzle lightly with dressing.
Turkey meatballs and pasta
Ingredients: Turkey meatballs, pasta, simple tomato-based sauce, side salad.
Method: Cook meatballs and pasta, stir through sauce, serve with salad.
Day 6
Breakfast: Scrambled eggs with mushrooms, spinach and toast
Lunch: Salmon or chicken bowl with rice and mixed vegetables
Dinner: Homemade burger bowl with lean mince, roast potatoes and salad
Scrambled eggs and greens
Ingredients: Eggs, mushrooms, spinach, toast, salt and pepper.
Method: Cook mushrooms and spinach, scramble eggs, serve with toast.
Protein bowl
Ingredients: Cooked salmon or chicken, rice, mixed vegetables, lemon.
Method: Layer rice and vegetables into a bowl, top with protein and finish with lemon.
Burger bowl
Ingredients: Lean mince, roast potatoes, salad leaves, tomato, cucumber.
Method: Cook mince with simple seasoning, roast potatoes, then serve as a bowl with salad.
Day 7
Breakfast: Protein pancakes topped with berries and yogurt
Lunch: Roast chicken and salad sandwich on wholegrain bread
Dinner: Slow cooked chicken or beef with vegetables and rice
Protein pancakes
Ingredients: Protein pancake mix or simple homemade version, berries, Greek yogurt.
Method: Cook pancakes, top with berries and yogurt, and serve warm.
Chicken sandwich
Ingredients: Wholegrain bread, roast chicken, salad leaves, tomato, avocado or cucumber.
Method: Layer ingredients into bread and keep the fillings simple.
Slow cooked chicken or beef bowl
Ingredients: Slow cooked chicken or beef, vegetables, rice.
Method: Cook protein until tender, serve with vegetables and rice for an easy end-of-week meal.
Simple snack ideas
If you feel you need more personalised support, we recommend Emily Gardem Nutrition. Mention On Form when booking your consultation to receive 10% off.
Book a ConsultationThis is general guidance only and is not intended to replace personalised medical, dietetic or menopause care. If you are dealing with symptoms of perimenopause or menopause, speak with a qualified practitioner for advice tailored to you.
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