Your kitchen is one of the easiest ways to support your health and get the most out of your Fluidform practice. With a few simple tweaks to what you stock, and how you prep and plate, nourishing eating becomes straightforward, even during busy work weeks. Here’s a simple 5-step strategy to help you feel energised, balanced, and on track.
1. Stock smart
- Lean proteins– like chicken breast, turkey mince, fish like salmon or barramundi, eggs, tofu
- Seasonal vegetables and legumes– like broccoli, pumpkin, capsicum, carrots, spinach, kale, zucchini, green beans, chickpeas, lentils, black beans
- Whole grains– like quinoa, brown rice, buckwheat, oats
- Nuts and seeds– like almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
- Healthy fats– like olive oil, ghee, avocado, nut butters, tahini
- Fermented foods– like sauerkraut, kimchi, kombucha, kefir, miso
- Flavours– dried herbs (oregano, thyme, rosemary), spices (turmeric, paprika, cumin),olives, capers, garlic, fresh herbs like parsley and coriander
Including a mix of these in your weekly rotation makes it easy to reach 20–30 different plant foods while keeping meals interesting and nutrient-rich.
2. Plan ahead
Even a rough plan in your notes app helps. Write down breakfasts, lunches, dinners, and snacks so you’re not scrambling for less nourishing options. Meal planning doesn’t have to be fancy. For each Fluidform challenge, there’s a meal plan and shopping list provided to make staying on track easy.
3. Prep in batches
Chop veggies, cook grains, and portion proteins ahead of time.
Batch cooking saves time and keeps meals ready during busy weeks. Soups, stews, and roasted vegetables can be cooked in larger batches and stored in the fridge for a few days so healthy meals are always ready when you need them. You can also freeze portions for nights when you don’t have time to cook, think of it as your own “healthy fast food” that’s ready in minutes. Having prepared options takes the stress out of mealtime and makes it much easier to stick to balanced, nourishing eating.
4. Build balanced plates
Think of each meal as a mix of fibre, protein, and healthy fats. This simple formula makes it easy to feel full, energised, and steady. Some ideas:
- Quinoa + roasted veggies + chickpeas + olive oil
- Brown rice + steamed broccoli + grilled salmon + avocado
- Wholemeal wrap + spinach + shredded chicken + hummus
Extras like leafy greens, fresh herbs, and fermented foods can be added to boost flavour and nutrition.
5. Make it enjoyable
Food should feel good, not like a chore. Play with herbs, spices, and simple flavour tweaks so meals taste amazing. When you enjoy what you’re eating, sticking to balanced choices becomes easier. We also have a great library of diverse, wholefood-based recipes on Fluidform to keep meals exciting. Give yourself grace as not every day will be perfect. By aiming for balance, you’ll feel energised, nourished, and ready to get the most out of your Fluidform practice, even during the busiest weeks.
